PAMPER YOURSELF

*** Fear is debilitating ***

*** Stagnation means death ***

*** Change empowers growth ***

P  - PICK UP THE PIECES

A - ATTUNE & ACTIVATE DULLED SENSES

M - MINIMISE NEGATIVE THOUGHTS TO STAY VIBRANT

P -  PRAISE GOD FOR HIS BLESSINGS

E -  ENJOY SPOILING YOURSELF

R - REWARD YOURSELF EVERY STEP OF YOUR WAY IN GETTING THIS FAR.

Fear debilitates our emotional growth which stagnates our mental development in achieving *** HAPPINESS***

Engage yourself in positive experiences to optimise human functioning and flourishing.

Optimism is the key concept in combating depression. As a parent, a spouse, a sibling, a friend, we can do our part to walk with someone in need of encouragement.

Refocus negative thoughts with positive thinking. 

Scientists have found that optimists live longer. Optimists have 55% lower risks of death of all causes & 23% lower risks of heart failure.

An optimist anticipates love, joy, happiness, success & pleasure from every action; looking at a half full glass instead of a half empty glass.

Cantonese parents would say 'Mo xiong Gon' when children are perturbed or upset.  Little do we realise it came from ancient TCM studies that when one is emotionally upset, the liver is affected.

The difference is subtle & adds up in time. Over a 10 year period, consider the effects of negative thoughts on your system.

In Chinese dialect- Cantonese, a cliche phrase - 'Mo xiong Gon' or in Mandarin - 'Bu yao shang gan',

literally means - don't harm your liver -不要伤肝

or bu yao jin  -不要紧. - Don't be knotted up.

紧 on its own means tight/knotted.

In TCM perspectives, the group of seven emotions are attributed to have different effects on the body’s organ network.

These are -
Xi  /喜 -   JOY- also: happiness, excitement, pleasure, elation

Nu / 怒-  ANGER - also: irritation

Si / 思 -    ANXIETY -also: over-thinking, pensiveness, brooding

You/ 忧-  MELANCHOLY - also: sorrow, grief, worry, anxiety

Bei /悲 -   GRIEF -also: sorrow, sadness
Kong/恐 - FEAR

Jing/惊 -  FRIGHT -also: terror

Negative emotions & stress take a toll on the liver and the digestive system.

qi; a circulating life force within our system can be affected. It controls our body functions by moving blood flow. When this flow is interrupted, stagnant qi may result which may then result in blood stasis in the long run.

So make a wish list to pamper yourself. Do new things that you have not done before.
These are some examples I can think of when friends who are moms spend most of their time taking care of the family.
Many women forget that they too need to take care of their own needs.
This apply too to dads who are the sole bread winners. I see men finding joy & feeling special when they are able to share gifts with the family. This sense of giving provides a sense of reward for them. Remember to wrap one gift for yourself once in awhile. You too are deserving of it.

Take a day off with friends, go places you have always wanted to but never took the time out for.
Enjoy that special delicacy that you had your eyes on, but thought of your family first as you do the weekly grocery shopping.
Take the vacation that you had put off as you have always put priorities way ahead of it.
Buy that grooming product that you thought was unnecessary as you felt it was alright to be as you are.
Sign up for a spa session.
Participate in a fitness programme.
Learn a new craft.
Attend a skills development seminar.
Fullfill that dream you had always dreamt about.
All these in keeping with your present role honouring your responsibilities.
Though these are not extraordinary examples to pamper oneself, it is the efforts you make that remind you that you are important. Caring about yourself makes you feel special.

The good life involves finding flow in work, play & love with amplifications of your unique strengths & skills.
We all have them. Find the hidden gifts God has bestowed upon you.

So give a gift, write a love note, go places, walk with someone special ....... In pampering yourself and others, your rewards are countless.
It has a positive effect on your well being.

Most important of all, at the end of the day, "Don't let the sun go down whilst you are still angry ....  " Ephesians 4:26

A smile, a hug, a kiss, lending a hand, words of encouragement and  with "an apple a day" would altogether keep the doctor away.

Take the plunge, climb that mountain ....... just do not let stagnation happen in your physical & emotional lives.
Let us grow and flourish as good people !

 

Copyright © 2010 - 2015 aa-solutions.blogspot.com  Cindy Lai. All rights reserved.

Copy or use of this material is strictly prohibited & cannot be redistributed in any form unless with the express permission of Cindy Lai

The Art of Nourishing Life

A 12th century Byzantine manuscript of the Oath in the form of a cross

The Hippocratic Oath

The Hippocratic Oath is an oath historically taken by doctors swearing to practise medicine ethically. It is widely believed to have been wriiten by Hippocrates, often regarded as the father of western medicine.

Reflections of Hippocrates

It is more important to know what sort of person has a disease than to know what sort of disease a person has.

A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.

Cure sometimes, treat always.

Everything in excess is opposed to nature.

Healing is in a matter of time, but it is sometimes also a matter of opportunity. 

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.

Keep a watch also on the faults of the patients, which often make them lie about the taking of things prescribed.

Life is short, art long, opportunity fleeting, experience treacherous, judgment difficult.

Make a habit of two things: to help; or at least to do no harm.

Many admire, few know.

Natural forces within us are the true healers of disease.

Prayer indeed is good, but while calling on the gods a man should himself lend a hand.

Science is the father of knowledge, but opinion breeds ignorance.

The chief virtue that language can have is clearness, and nothing detracts from it so much as the use of unfamiliar words.

The life so short, the craft so long to learn.

There are in fact two things, science and opinion; the former begets knowledge, the latter ignorance.

Walking is a man's best medicine.

Whenever a doctor cannot do good, he must be kept from doing harm.

Wherever the art of medicine is loved, there is also a love of humanity.

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Life is mind, soul & body powered by the mechanisms of qi (chi)  & blood; that has self sustaining processes with the capacity for growth & death (as when such functions ceased).

Health is defined as the active process of refining body essences and cultivating vital forces that which is the concept of nourishing life.

Without getting into the philosophical & religious perspectives of life's existence & purpose, we hold the capabilities to enhance our well being by the ways we choose to live.

Beauty lies within the body. All cosmetic interventions & procedures  non invasive or invasive are temporary solutions with immediate to short term benefits only.

Longevity implies retention of optimal health when one grows old.

Understanding the causes of dis- eases  is the key to overcoming premature aging. 

Finding equilibrium in psychosocial well being, optimum nutrition, exercise, weight management, learning to de- stress, sleeping well,  detoxification; are factors that one can embrace towards longevity.This is very much like the relationship between the root and the branches of a tree.

Rejuvenation - ' If you approach matters from the root, there is not a single one of the 1,000 branches and the 10,000 leaves that will not follow along.' ( From Suwen third century BCE, in the Inner Cannon  Materia Medica of The yellow Emperor  黃帝內經 )

In Classical Chinese Medicine, healing is of a holistic nature. Symptoms & syndromes are manifestations of root problems.

Herbal therapies were designed to eliminate causes from the root level.  Since 2,000 years ago, in the ancient medical text, herbal formulas were recorded for all categories of physiological & mental disorders.

These  domains of lifestyle medicine are the foundations of optimal holistic health. 

Anti Aging Diet

Anti aging diet should be nutrients dense & low in calories. The diet should contain as little sugar, saturated fats & processed carbohydrates as possible. A moderate amount of proteins from fish, little red meats & at least 25 grams of fiber is important.  

The free radical tissue damage is undeniably the most tenable theory of aging. Proper antioxidant & minerals support is crucial to skin & cell rejuvenation.

With delivery mechanisms of classical Chinese medicine formulas, cell renewal & organ revitalisation can be therapeutically achieved.

TCM herbs through ancient classical formulas aim to  regulate, cleanse, nourish & support the five organs network.

Pharmacological therapeutic effects of non toxic Chinese herbs have been proven with outstanding results to benefit many chronic diseases.

By stimulating & enhancing qi (functional energy flow) & blood circulation, elimination of blood stagnation, invigorating spleen qi, balancing kidney yin & yang, soothing liver deficiencies;  premature onset of diseases can be prevented.

The active ingredients of TCM herbs

Flavanoids, triterpenes & terpenoids are used for the treatment of cardiovascular diseases.

Other properties are antiviral, anticancer, and contain anti-inflammatory activity.  Several more have been found to be have  neuroprotective actions.

Aromatic herbs are mucolytic; they dissolve mucus, open up congested and contracted blood vessels (reducing atheromas and vasodilating), and regulate the flow of qi (alleviate qi stagnation, disperse accumulated fluids) and alleviate skin diseases.

Aromatic agents were investigated and considered of importance not only in treating chronic inflammation, pain relief, but also for prolonging life and maintaining youthful vigour.

Pharmacology properties of terpenoid compounds -

Stimulate blood circulation:

Permeate congestion

Relieve pain & inflammation

Improve digestion

Enhance mental function

Prevent and aid resolution of tumours

Dispel intestinal parasites and infecting organisms

A sustained inflammatory reaction is present in acute (e.g. stroke) and chronic (e.g. Alzheimer's disease, Parkinson's disease and multiple sclerosis) neurodegenerative & all chronic autoimmune disorders.

Reference -

1. Zhu Boqing, et al., Research on the theory of correlation between qi and blood: the use of qi nourishing herbs in treating patients with heart failure and qi deficiency and blood stasis type, Journal of Integrated Traditional and Western Medicine 1986; 6(2)
2. Liao Jiazhen, The principles of traditional Chinese medicine in the treatment of coronary heart disease, in Zhou Jinhuang and Liu Ganzhong (editors), Recent Advances in Chinese Herbal Drugs-Actions and Uses, 1991 Science Press, Beijing;
3. Zhao Zhongyin, et al., Treatment of sick sinus syndrome with Chinese herbs, Journal of Traditional Chinese Medicine 1990; 31(2): 37-38.
4. Tohda C, Kuboyama T, and Komatsu K, Search for natural products related to regeneration of the neuronal network, Neurosignals 2005;14(1-2):
5. Cole GM, et al., NSAID and Antioxidant Prevention of Alzheimer's Disease: Lessons from In Vitro and Animal Models, Annals of the New York Academy of Sciences 2004; 1035:
6. Park E, et al., Anti-inflammatory activity of herbal medicines: inhibition of nitric oxide production and tumor necrosis factor-alpha secretion in an activated macrophage-like cell line, American Journal of Chinese Medicine 2005; 33(3): 415-424.
7. Lee H, et al., Flavonoid wogonin from medicinal herb is neuroprotective by inhibiting inflammatory activation of microglia, FASEB Journal 2003; 17(13): 1943-1944.

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For international buyers, except Australia - single raw herbs (150gm onwards) or raw herb formulas are packed for 1week to 1 month supply.

Payment accepted with Paypal

Email- anti_agingsolutions@yahoo.com for enquiries

For detais & order info of revitalizing & healing essential oil liniment, please go to blog -

Frankincense & Myrrh - An Ancient Aromatics Used in Chinese Medicine

Classical Formulas for -

Allergies
Anti aging/cell & viscera revitalization
Anxiety with Insomnia
Arthritis & Inflammation
Autoimmune Diseases
Benign Prostate Hyperplasia

Bone Healing
Cardiovascular disease

Channel Activating

Constipation Relief

Depression & Addictions

Diabetes
Eczema / Psoraisis
Fungus

IBS- Irritable Bowel Syndrome

Migraine Headache Relief

Nervous System Disorders

Nourish Central Qi
Nourish spleen & qi

Nourish Yin to generate fluids

Post surgery therapy 
Sinusitis
Sjogren’s Syndrome

Weight Management

Women’s Eight Treasures

Copyright © 2011 - 2014 Cindy Lai. All rights reserved.

Copy or use of this material is strictly prohibited and cannot be redistributed in any form unless with the express permission of Cindy Lai



Anti Aging Herbs - Herbal Treatment for Sjogren's Syndrome

sample pack

                                       TCM Herbs for Sjogren's Syndrome

Help is available for Sjogren's Syndrome patients with symptoms of dry eyes, inflammation of the salivary glands, sorethroat, gastroesophagal acid reflux, joint pain,  & some SS patients also suffer from other autoimmune diseases such as Rheumatoid Arthritis (RA), Hashimoto's Thyroiditis, Systemetic Lupus Erythematosus (SLE), Scleroderma, Multiple Sclerosis (MS),  Myasthenia Gravis .

Prednisone & Placquenil has its limits. Placquenil is questionable on a long term basis with its toxic effects to your viscera.

The chief  mechanisms of  TCM treatment aims to nourish deficiencies, overcome obstructions and drain excess.

With Sjogren's syndromes,  anti aging & anti inflammatory herbs are formulated to -

1 - nourish yin deficiencies of the liver and kidneys, enhance immune system with leukocyte phagocytosis promoters & triterpenes regulating white blood cell counts to deal with most symptoms onset & flareups

2 - overcome obstructions of  the collaterals due to blood stagnation that affects central qi (functional energy flow) thereby causing weakness of the spleen & stomach functions

3 - drain excess liver fire that causes imbalance of the kidney yin; the kidney being the storehouse of essence (jing)

Depletion of jing is the main reason for fluid depletion.  (Refer to September blog on Perspectives on Emotions & Health) for info on jing/ essence.

There is help for Autoimmune Disease Sufferers

There are a current population of about 10 million affected autoimmune disease sufferers in the US.
Women are about 3 times as likely as men to suffer from autoimmune disorders (however, in some disorders, such as MS, men appear to have a more severe disease pattern).
Some of the common autoimmune disorders are outlined below.
Connective Tissue Diseases
The most prevalent autoimmune disorders are connective tissue diseases, accounting for nearly half of all the cases; rheumatoid arthritis is the dominant one.  The main connective tissue diseases are:

Rheumatoid Arthritis
This is a systemic disorder in which immune cells attack and inflame the membrane around joints (it also can affect the heart, lungs, and eyes, though rarely).  The incidence in women is far higher than men for younger individuals, but the difference is less with disease onset after age 50.  Symptoms: Inflamed and/or deformed joints, loss of strength, swelling, pain.

Systemic Lupus Erythematosus (SLE)

It  can affect virtually any organ system, producing inflammation.  It is up to 9 times more common in women than men and occurs in black women 3 times as often as white women.  Symptoms: 90% of patients experience joint inflammation similar to rheumatoid arthritis. Fifty percent develop a classic “butterfly” rash on the nose and cheeks. Raynaud's phenomenon (extreme sensitivity to cold in the hands and feet) appears in about 20 percent of people with SLE.  Other symptoms include fever, weight loss, hair loss, mouth/nose sores, malaise, fatigue, and brain disorders.  Exposure to UV light can promote the disease process.
Systemic Sclerosis (Sclerodema)Sjogren's Syndrome

Scleroderma results from attack of immune cells that produce scar tissue in the skin, internal organs, and small blood vessels. It affects women three times more often than men overall, but increases to a rate 15 times greater for women during childbearing years, and appears to be more common among black women. Symptoms: In most patients, the first symptoms are Raynaud’s phenomenon and swelling and puffiness of the fingers or hands. Skin thickening follows a few months later.  Other symptoms include skin ulcers on the fingers, joint stiffness in the hands, pain, sore throat, and diarrhea.

Sjögren's syndrome
Is chronic, slowly progressing with inability to secrete saliva and tears, and is usually a late-onset disease.  It can occur alone or with rheumatoid arthritis, scleroderma, or SLE.  About 90% of cases occur in women, most often at or around the menopausal years.  Symptoms: Dryness of the eyes and mouth, swollen neck glands, difficulty swallowing or talking, unusual tastes or smells, thirst, tongue ulcers, and severe dental caries (which occur because of the lack of saliva). There are other autoimmune diseases that fall into several groupings, among the most common are-

Neuromuscular Disease
Musculer Sclerosis
Myasthenia Gravis
Endocrine Disease
Hashimoto's Thyroidism
Grave's Disease
Insulin Dependent (Type 1 )Diabetes
Inflammatory Bowel Disease
TCM Approach to treating autoimmune diseases
Over the centuries, traditional Chinese medicine (TCM) led to a focus on treating patients individually according to the “signs and symptoms” (syndrome) rather than according to a disease name.
The chief mechanisms of treating underlying symptoms with herbs are with these steps :-
clearing, regulating, revitalsing , supporting and maintaining to prevent onset of  recurrences.
From the wholistic point of view the disease process is intimately related to the entire integrated defense mechanism of the body. 
TCM treatments  seek to identify the syndrome and target it;  whilst modern medicine can only suppress symptoms.
A group of immunostimulant, anti inflammatory herbs are used fundamentally.
To reduce blood stasis and qi deficiencies,  blood nourishing & qi enhancing herbs are formulated to treat these discomforts:-
inflammation of connective tissues, joint pain, numbness, muscle weakness, fatique, weight loss, skin lesions, dryness, sorethroats, fever, arthtitic pain, diarrhea, constipation & so on.

Can we safeguard pre-natal jing (essence) & replenish post natal jing? How do we achieve it?

Kidney is the storehouse of essence

Emotions and Health - A non religious perspective

Since ancient times, causation of diseases was understood to fall into two major categories-external and internal. Extremes of weather and the influence of pathogens are deemed as external causes, while internal causes were attributed to the emotions.

Although emotions don't directly cause diseases, the impact of long term negative emotions make it more likely that a disease process will overcome the body's defences and homeostatic mechanisms.

Emotional distress can be observed in these immediate secondary effects; such as digestive stress & disturbed sleep or insomnia.

More significantly than this, emotional distress may trigger flare-ups of chronic diseases. Many patients with autoimmune disease mention that this occurs after an emotionally stressful time.

In TCM perspectives, the group of seven emotions are attributed to have different effects on the body’s organ network.

These are -

o   Xi /喜 -  joy; also: happiness, excitement, pleasure, elation

o   Nu /怒 -  anger; also: irritation

o   Si /思-   anxiety; also: over-thinking, pensiveness, brooding

o   You/愁 -  melancholy; also: sorrow, grief, worry, anxiety

o   Bei /悲 -  grief; also: sorrow, sadness

o   Kong /恐 -fear

o   Jing/驚 -   fright; also: terror

Qi; a circulating life force within our system can be affected. It controls our body functions by moving blood flow. When this flow is interrupted, stagnant qi may result which may then result in blood stasis in the long run.
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Jing is stored in the kidney can be differentiated into prenatal jing and postnatal jing.

Prenatal jing contains the information that is given to us before birth (we would today describe it as genetic information) that is intimately linked to the growth and maturation of an individual, which differs for men and women.

....................

The defining passage in the Neijing for women reads: "At the age of seven, the kidney qi [the physical action generated by the material basis of kidney jing] in females is strong, and the teeth come in.

At the age of two times seven, the tiangui (stage of hormonal and reproductive maturity) arrives, the conception vessel opens, the penetrating vessel flourishes, menstruation is regular, and pregnancy becomes possible."

.......................

With regard to male physiology: "At the age of eight, the kidney qi solidifies in males and teeth develop. At the age of two times eight, the kidney qi flourishes, the tiangui  天癸arrives, ejaculation occurs, and it becomes possible to have intercourse with females and beget children............. ;

at the age of seven times eight, the liver qi is exhausted, the tendons are unable to facilitate smooth movement, the tiangui  天癸 is dried up, jing is sparse, the kidney system is exhausted, and symptoms of physical aging are plentiful."

 ...............

Postnatal jing is the nutritive essence distilled from food by the spleen/stomach, and used to provide a constant flow of nourishing dew to the other organ networks.

If all the networks are plentifully supplied, the surplus of the body's vital fluid transformation is stored in the kidney.

.................

The Neijing states: "The kidney is in charge of water, and it receives the essences of the other zang and fu organ networks and stores it."

Before birth, prenatal jing forms the material basis for the development of postnatal jing. Once born, postnatal jing continuously boosts the body's limited supply of prenatal jing. Both forms of essence compose an indivisible entity.

...................

Kidney jing encompasses both kidney yin and kidney yang, often referred to as the body's original yin and original yang.

Kidney qi is produced by the dynamic interaction between the two, specifically the action of functional/warming kidney yang steaming the material kidney yin.

Kidney yin is the source of all material body fluids, in charge of nourishing and moistening all organ networks.

Kidney yang, sometimes also called true yang, is the source of all types of yang qi. It is the driving force behind all processes of warming, generation, and transformation.

The yin and yang aspects of the kidney both rely on each other and control each other. The proper balance between kidney yin and kidney yang is an important precondition for health.
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Shen;  which describes the human spirit that is said to be seated in the heart and is manifest as the mind and is part of the trio of shen, qi, and jing, the latter being the fundamental essence that nurtures the body.

In traditional Chinese medicine, all such concepts as consciousness, feeling, and thought are referred to as shen, meaning mind, which is considered to be stored in the heart and to govern all the activities of the organism.

......................

The earliest known discourse on shen in the medical context is found in the Huangdi Neijing Lingshu, in Scroll Two. The document that is passed down to us today is believed to have originated during the Han Dynasty, perhaps around 100 B.C.

Regulation by the mind is necessary in all physiological functions. In fact, the so-called three treasures [shen, jing, qi] are: mind, essence (which constitutes the material basis of the human body), and qi (which is the motive force of all life activities).


A sound mind is considered the basis of health and longevity; similarly, scarcity of essence, deficiency of qi, and weakness of mind are the main causes of illness and aging.
Since mind plays the role of governing life and commanding all the physiological functions of the primary internal organs and those of the rest of the body as well, it is easily depleted or impaired.
Hence, taking good care of the mind is particularly important. There are specific means of attaining balance and harmony that are incorporated into the Chinese culture, based on a long history of seeking good health and longevity.

The ancient classics suggest that qigong is a definite way to attain qi (energy flow), shen(mind) & jing (essence) balance.


Practicing temperance in food and drink, following a regular schedule in daily life, avoiding overexertion, and attaining emotional equilibrium by keeping calm, cheerful and positive. 

As explained in the book Huangdi Nei Jing, remaining free from whimsical and improper thoughts, keeping a cheerful and happy mood, cherishing a rich variety of interest, leading a tranquil and undisturbed life, maintaining a mind which is relaxed, happy, open, and optimistic; these are important principles in regulating the mind and  in attaining optimal health and longevity.

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For Qigong classes, please refer to- Anti Aging Foods and Exercises
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Reference

Yuan Liren and Liu Xiaoming, Health preservation by mental means, Journal of Traditional Chinese Medicine
Wei Tsuei, Roots of Chinese Culture and Medicine, 1989 Chinese Culture Books Company, Oakland, CA.
Tang Zonghai, A Refined Interpretation of the Medical Classics (Yijing Jingyi), 1892
Ni Maoshing, The Yellow Emperor’s Classic of Medicine, Shambala 1995, Boston, MA

Mediterranean Cuisine For Weight Maintenance

Weight Control Through A Healthy & Creative Diet


It can be fun whilst you plan your meals and rewarding when you get down to enjoying your creativity with ingredients that you find in most supermarkets. 
Recipes high in fibers, anti oxidants & rich in amino acids are Mediterranean salads with grilled fish or meats. And hearty soups as an option to replace a high carb meal.
To reduce hypertension, diabetes & weight gain, cut back on salt, saturated and trans fats.
Use extra virgin oils for salads & quick stir frys not more than 4 minutes without damaging active compounds.
These meals replace the usual high carbohydrate meals of white rice & pastas.
A high fiber diet reduces cholesterol.

Cindy's Pilaf Rice with super vegetables

Preparation & cooking time- 45 minutes
This is a meal cooked in one pan.
Ingredients for 3 -4
3 cups organic brown rice
200 gms shoulder lamb cut into cubes
1 large onion
1 -2 large tomatoes
1 large bell pepper
1/2 - 1 brocoli
Herbs & spices of your choice; I use 1 teaspoon of dried bottled mixed Italian herbs; rosemary, thyme, oregano, basil, majarom & for colour; 1 level teaspoon tumeric, 1 teaspoon sea salt.
olive oil & lemon slices.
Note- No packet broth,  processed savoury seasonings are used. The sweetness of vegies, herbs & spices make this a most delightful tasting meal.
Use less salt for healthy eating.
Add more vegies for 4 persons if you wish. The idea is to eat more of the super foods.
Method
Season lamb cubes with half teaspoon sea salt & herbs.
In a pan, saute onions with 1 tablespoon olive oil, 3 pinches of sea salt & tumeric till onions turn translucent, approx 1 minute.
Add rice, saute till onions, spice, salt & rice are mixed.
Add water to 1.5 inch above rice.
When its boiling, add cut tomatoes.
Cover & let simmer for 15 -20 minutes till water is almost all absorbed.
Place seasoned lamb over rice, steam for another 10 mins. If pan is too dry, add 2-3 tablespoons of hot water so rice will not burn.
Add brocoli & peppers at the last 5 minutes. They steam with the lid on & stay crispy.
Dish rice onto plate, arrange meat on top interspersed with green, red & yellow vegies around.
Drizzle pilaf with more olive oil & lemon juice just before serving.
Garnish with parsley or fresh mint.

                                           Voila !................... Pilaf is ready to eat. 
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Shrimp Salad with your choice of greens; it's the perfect choice for a relaxed, warm-weather gathering on the patio.
Assemble this salad in individual servings, or arrange it on a platter and serve family style. Niçoise olives are a small purplish-black variety; you can substitute kalamata. Serve with crusty French bread. This dish is a twist on the classic salade niçoise with tuna.
Yield: 6 servings (serving size: about 2 1/2 cups salad mixture, 5 ounces shrimp, 2 pieces egg, 4 teaspoons olives, and 1 teaspoon capers)
Ingredients
• VINAIGRETTE:
• 3 garlic cloves, halved
• 2/3 cup fat-free, less-sodium chicken broth or home made vegetable stock
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh parsley
• 2 tablespoons fresh lemon juice
• 2 tablespoons tarragon vinegar
• 2 tablespoons extravirgin olive oil
• 2 teaspoons Dijon mustard
• 1/2 teaspoon freshly ground black pepper
SALAD:
• 18 peeled and deveined large shrimp (3 prawns per serving)
• 12 small red potatoes (about 3/4 pound)
• 5 cups gourmet salad greens
• 4 cups torn romaine lettuce
• 1 cup (1/4-inch-thick) slices red bell pepper (about 1 medium)
• 3 medium tomatoes, each cut into 6 wedges
• 1 (14-ounce) can quartered artichoke hearts, drained
• 3 hard-cooked large eggs, each sliced into quarters
• 1/2 cup niçoise olives
• 2 tablespoons capers
Preparation
To prepare vinaigrette, drop garlic through food chute with food processor on; process until minced. Add broth and next 7 ingredients (through black pepper); process until well blended.
To prepare salad, combine 2 tablespoons vinaigrette and shrimp in a large zip-top plastic bag; seal. Marinate in refrigerator for 20 minutes, turning bag occasionally to coat shrimp.
Place potatoes in a large saucepan; cover with water. Bring to a boil; cook 8 minutes till they are tender. Drain and rinse with cold water; drain. Cut potatoes into 1/4-inch-thick slices. Set aside.
Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Remove the shrimp from bag, and discard marinade. Add shrimp to pan. Cook 3 minutes on each side or until the shrimp are done.

Combine potatoes, greens, lettuce, bell pepper, tomatoes, and artichokes in a large bowl. Add remaining vinaigrette, tossing gently to coat. Place lettuce mixture on a serving platter. Arrange shrimp and eggs over lettuce mixture; sprinkle with olives and capers. Serve immediately.
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Grilled Chicken and Nectarine Salad

Salads aren't just for busy weeknights; serve them when company's coming to showcase the bright flavors of fresh produce. This 25-minute salad combines sweet nectarines with savory goat cheese for a dynamic flavor combination that perfectly complements the grilled chicken slices and toasted pecans, chicken, sweet nectarines, tangy goat cheese, and toasted pecans in a great entrée salad. Prep and cook time: about 25 minutes.
Total: 25 minutes
Yield: Makes 4 main-dish servings
Ingredients
• 2/3 cup pecan halves
• 2 quarts salad greens (8 oz.), rinsed and dried
• 1/4 cup walnut oil or extra virgin olive oil
• 1/4 cup balsamic  vinegar
• 4 boned chicken breast halves (2 lb.& organic if you will), rinsed, patted dry, and fat trimmed
• Salt and pepper
• 2 firm-ripe nectarines  or Chinese brown skin pears(12 oz. total), rinsed, pitted, and thinly sliced
• 5 ounces fresh chèvre (goat cheese), crumbled
Preparation
1. Preheat oven to 350°. Spread pecans in a baking pan and bake until golden under skins, about 10 minutes. Let cool, then coarsely chop.
2. Mound salad greens on four dinner plates. In a small bowl, stir olive or walnut oil, and vinegar to blend. Set aside.
3. Sprinkle chicken with salt and pepper. Lay on a lightly oiled barbecue grill over a solid bed of medium-hot coals or medium-high heat on a gas grill (you can hold your hand at grill level only 3 to 4 seconds); close lid on gas grill.
Cook chicken, turning occasionally, until meat is no longer pink in center of thickest part (cut to test), about 15 minutes total. Transfer chicken to a cutting board. Remove skin.
4. Slice chicken across the grain 1/2 inch thick; arrange over greens. Tuck nectarine around chicken. Scatter goat cheese and pecans over the top. Stir dressing; pour over salads. Add salt and pepper to taste.
Nut Oils on Salad: A drizzle of walnut, hazelnut, or almond oil makes a salad dressing--like the one in this salad--rich and interesting. Nut oils are good for your heart, as well as your salads. Almond and hazelnut oils are rich in monounsaturated fats, and walnut oil supplies omega-3 fatty acids. Refrigerate nut oils after opening; they turn rancid quickly at room temperature.
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Grilled Salmon & Raspberry Vignaigrette

You may as well call this an "antioxidant salad," because in addition to bursting with summery colors and flavors, it's full of phytonutrient rich produce like raspberries, soybeans, and tomatoes

Light cooking tip: Combine ingredients known to promote health, with an emphasis on freshness, bright colors, and multiple textures. Choose fats with full flavor; you only need a little.
Ingredients
• 1/4 cup walnut halves (1 oz.)
• 12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
• 4 pieces (4 oz. each) boned salmon fillet
• Spice rub (recipe follows)
• 3 heads (8 oz. each) Belgian endive
• 2 cups mixed baby salad greens, rinsed and crisped
• 1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
• 1/2 cup chopped red onion
• Raspberry vinaigrette (recipe follows)
• 1 cup raspberries, rinsed
• 1/2 cup shelled cooked fresh or thawed frozen soybeans (edamame) can be found in most supermarkets. If unshelled, you'll need about 1 cup soybeans in pods)
• 4 pumpernickel rolls
Preparation
1. Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes.
2. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold.
3. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate.
4. Rinse endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently.
5. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon.
Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls.
Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons.
Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.
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Pumpkin Risotto with Shrimp

Yield: 6 servings
Ingredients
• 1 large pumpkin
• 24 unpeeled, large fresh shrimp
• 1 1/2 pounds shiitake mushrooms
• 2 whole fish bones
• 2 quarts boiling water
• 6 shallots, chopped
• 6 garlic cloves, chopped
• 1 pound Arborio rice
• 1 (3-ounce) cottage sheese
'• 1 tablespoon fresh thyme leaves
• 1 tablespoon olive oil
• Yoghurt Blanc Sauce (refer below)
• Garnishes: fresh dill sprigs, whole shiitake mushrooms
Preparation
De seed pumpkin. Cut up pumpkin into 2x1 inch lengths. Cook in 1 inch boiling water in a Dutch oven, covered, 20 minutes or until tender; drain. Cut off and reserve tops.
Mash pulp, and set aside 1 1/4 cups, reserving remainder for another use.
Peel large shrimp, leaving tails on; devein, if desired, and set aside. Discard mushroom stems; thinly slice caps.
Boil fish bones in 2 quarts boiling water with a pinch of sea salt for 15 minutes.
Drizzle 2 tablespoons olive oil & pan fry shallots, garlic, and rice, and sauté until shallots are tender.
Add 1 cup hot fish broth; cook, stirring constantly, until liquid is absorbed. Repeat procedure with remaining hot broth, 1 cup at a time. (Cooking time is 35 to 40 minutes.) Add 1 cup mashed pumpkin (reserve remaining 1/4 cup pumpkin for Beurre Blanc Sauce), medium shrimp, sliced mushrooms, cottage cheese, and thyme; cook, stirring constantly, 8 to 10 minutes or just until shrimp turn pink.
Melt 1 tablespoon butter in a large skillet; add large shrimp, and sauté 2 to 4 minutes or just until shrimp turn pink. Spoon pumpkin risotto onto serving plates, and drizzle evenly with Beurre Blanc Sauce. Arrange large shrimp around risotto, and top with reserved pumpkin tops.Garnish, if desired.
*1 1/4 cups canned pumpkin maybe substituted for pulp from one medium pumpkin.
Yoghurt Blanc Sauce
Yield: 3 cups

Ingredients
1/4 cup dry white wine
3 small shallots, chopped
1/4 cup reserved mashed pumpkin
1 pint yoghurt
1 tablespoon lemon juice
1 tablespoon olive oil
2 teaspoons chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon pepper
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Hearty Soups As A High Fiber Meal

Tuscan White Bean Soup with Prosciutto
Chopped, prosciutto and canned cannellini beans are the main stars of this quick and easy recipe. Dish up this soup alongside crusty Italian bread and a green salad for a satisfying meal.
Yield: 4 servings (serving size: 1 1/2 cups)
Ingredients
2 teaspoons olive oil
1/2 cup chopped prosciutto or ham (about 2 ounces)
1 cup chopped onion
3/4 cup chopped celery
3/4 cup chopped carrot
1 garlic clove, minced
1 cup water
2 (19-ounce) cans cannellini beans or other white beans, undrained
2 bay leaves
1 (15.75-ounce) can fat-free, less-sodium chicken broth
2 tablespoons minced fresh parsley
2 tablespoons sherry (optional)
1/4 teaspoon black pepper (optional)
Preparation
Heat the oil in a large stockpot over medium heat. Add the prosciutto, and sauté for 2 minutes. Add the onion, celery, carrot, and garlic; sauté for 2 minutes or until soft.
Add the water, beans, bay leaves, and broth, and bring soup to a boil. Partially cover, reduce heat, and simmer soup for 20 minutes.
Add the parsley, sherry, and black pepper; cook for 1 minute. Discard bay leaves.
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Spinach & Meatball Soup
These succulent meatballs are formed from lean ground pork, and they're served in a light broth with spinach.
Serve hot with a slice of wholemeal or rye bread. Or with a small portion of boiled brown rice.
Yield: 4 portions
Ingredients
1 pound ground pork
2 eggs, beaten to mix
1 clove garlic, minced
1 small onion, minced
1/2 cup dry bread crumbs
1/4 cup grated Parmesan (optional)
1/2 cup chopped fresh parsley
1/2 teaspoons salt
1/4 teaspoon fresh-ground black pepper
3 tablespoons olive oil
1/2 lb spinach  leaves washed well and chopped (about 1 quart)
1 1/2 quarts canned low-sodium vegetable /chicken broth or homemade vegetable stock (refer below)
2 cups water
1 tablespoon balsamic vinegar
1/4 teaspoon red-pepper flakes (optional)
Preparation
1. In a medium bowl, mix together the pork, eggs, garlic, onion, bread crumbs, Parmesan, parsley, 1/2 teaspoon of the salt, and the black pepper until thoroughly combined. Shape the mixture into twenty meatballs.
2.In a large frying pan, heat 1 1/2 tablespoons of the oil over moderate heat. Add half the meatballs to the pan and cook, turning, until lightly golden on all sides, about 3 minutes. Remove the meatballs from the pan and drain on paper towels. Repeat with the remaining 1 1/2 tablespoons oil and the rest of the meatballs.
3. Put all of the meatballs, spinach, broth, water, vinegar, red-pepper flakes in a large pot. Cover and bring to a simmer over moderate heat, stirring occasionally. The meatballs should be cooked through by the time the broth comes to a simmer.
4. Garnish with parsley or spring onions.
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Home made vegetable Stock
Cut up 3 sticks each of carrots,  celery & 1 large onion.
In a medium stockpot over medium heat,  drizzle a tablespoon olive oil. Add onion stirring, until caramelized, about 8 minutes.
Add 1 inch cubes of carrots, and celery; cook until tender with 1/4 teaspoon sea salt, about 15 minutes.
Add  vegetable mixture to 3 quarts water, with thyme, parsley, and bay leaf.  Bring to a boil, reduce heat, and let simmer about 45 minutes; liquid should be highly flavored.
Remove from heat, and strain stock through a fine sieve, pressing on vegetables to extract juices. Discard vegetables.
Stock can be refrigerated for 3 to 4 days or frozen for up to 3 months.
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