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Eating Well, Recipes, Seasonal, Uncategorized

Roasted Leg of Lamb

November 20, 2019

Fresh lamb can start to be available as early as December and run through June.  This recipe comes in handy after the Thanksgiving Holiday is over and you are still entertaining large family crowds.  The crispy potatoes as a result of the lamb fat drippings makes for a delicious side dish,  just add lots of fresh greens and you have a  feast that is sure to wow a crowd.   



1 4-5 pound leg of lamb

3 pounds yukon gold potatoes, medium size, cleaned and cut in half

fresh rosemary 

olive oil

6 garlic cloves crushed 

salt and fresh crushed pepper 

juice from 1 lemon

Preheat oven to 425* convection roast. (if available) Combine 3 tablespoons fresh chopped rosemary with 4 tablespoons olive oil, crushed garlic and a generous portion of salt and pepper.  Rub herb paste over the entire surface of room temperature leg of lamb.  In stainless steel roasting pan layer potatoes on bottom of pan and spray with a light coating of olive oil.  Squeeze 1/2 of fresh lemon over potatoes and sprinkle with sea salt.  Set herb coated lamb directly on top of potatoes so rendered fat drips directly onto potatoes.  Squeeze the second half of lemon over lamb before putting it into preheated oven.  Roast for approximately one hour, stirring and turning potatoes once or twice during cooking process.  Test for doneness and remove from oven.  Let sit for 15 minutes prior to serving.  Enjoy!

Eating Well, Seasonal, Uncategorized

A Healthy Cup of Java

June 20, 2019

Like wine, chocolate, and even popcorn, coffee is in the group of unlikely consumables with healthy benefits.  But now, finally, there is an increased body of research that drinking coffee , even several cups per day, has its merits.  Notably,  a 13- year study conducted by the National Cancer Institute and published in the “New England Journal of Medicine,” concluded that regular coffee drinkers experienced a reduced risk of early death by up to 16 percent.  And  there are many other benefits of drinking the morning, afternoon and/or evening Joe.  (Note:drinking excessive coffee can increase levels of cortisol (the stress hormone) and lead to dependence.  The keys are moderation and skipping the sugar.)

Here are the top additional benefits.

1.  Gallstone Prevention – 25 percent lower risk of gallstones

2.  Memory Improvement – long and short-term

3.  Depression Prevention – two to three cups per day may reduce your risk of depression by 15 percent

4.  Less risk for Diabetes – those who drank upwards of 4 cups per day were 50 percent less likely to develop type-2 diabetes

5.  Metabolism Boost – coffee can be helpful in maintaining or reducing weight by stimulating the metabolism, but this was only proven effective in non-obese participants

6.  Lower risk for Parkinson’s Disease – two to three cups per day can mean up to a 25 percent less chance of developing the disease

7.  Antioxidative Properties – coffee has more antioxidant activity than cocoa or tea (chlorogenic acid and caffeic acid) 

8.  Performance-Enhansing Benefits –  coffee, and the natural caffeine in it, has been shown in multiple studies to increase both endurance and short-term performance

9.  Gout Prevention – men who consumed as much as six cups per day (not recommended) had as much as a 60 percent lower risk for gout



Eating Well, Uncategorized


January 18, 2017

Do you have skin issues? Digestive issues like gas, bloating, or intermittent constipation? Bad allergies or low energy levels? How is your mood? Do you suffer from brain fog? You may not realize it, but the foods you’re eating everyday could be slowly compromising your health. And a simple elimination diet that takes only 23 days could potentially help you determine a food group that should be avoided to reduce or eliminate these harmful effects.

Make a list of everything that is of concern before you begin your elimination diet and keep a journal throughout the process to determine if your symptoms have been corrected or reduced. You want to track important changes and note when they happen.

The basic elimination diet lasts 23 days and it focuses on four food groups.  1. gluten 2.dairy 3.eggs  It’s also a good idea to give up alcohol to reduce sugar which helps things like yeast and harmful bacteria thrive in our stomach.

Why 23?

Antibodies, which are the proteins that your immune system makes when it reacts to foods, take around 21 to 23 days to turn over. So, you must give it that much time to get the full effect of elimination.

What to eat?

Clean proteins (organic meats, poultry, wild-caught fish); healthy fats (avocado, nuts, seeds, olive oil); and vegetables, legumes, gluten-free grains, beans, fruits, etc.

On day 24, reintroduce one of the four food groups and see how you feel over the next 48 hours. If you have no reaction after two days, you can reintroduce another group. Repeat this process until all four groups have been reincorporated and see if one of the four food groups is causing your discomfort.

Pay Attention to Your Body!

Note how you are feeling, how you are sleeping, and how your energy level feels. How does your skin look? Is your belly flatter? You should know by the end of this month-long test if you have a food sensitivity and start to feel better by making some adjustments in your diet and lifestyle.