10 Low Fat Ways to Use Leftover Turkey

When Thanksgiving is done and you still have lots of turkey left, you may wonder what you can do with it all. Actually, quite a lot. First, chop, dice or shred your leftovers and store them in re-sealable plastic bags in the refrigerator. That way, you can reach for a bag or two as you need them. Then you’ll be ready to try one or more of my 10 Low Fat Ways to Use Leftover Turkey.

1. Soups Add 2 cups of chopped leftover turkey, a selection of chopped vegetables and 1 cup of uncooked rice or noodles to 3 cans fat-free, low sodium chicken broth.

2. Salads Add leftover turkey to a mix of arugula and spinach, sliced mushrooms, cranberries, shredded carrots, sliced red onions and a sprinkling of heart-healthy walnuts. Toss with your favorite low fat or fat free fruity dressing or vinaigrette.

3. Sandwiches and Wraps Use slices of leftover turkey to make all kinds of sandwiches. Be sure to use whole grain breads and rolls, and low fat or fat free fillings. If you don’t like the taste of fat-free mayo, use mustard instead, or flavor your mayo with a little curry powder or another herb or spice. Make a turkey-salad filling with crunchy celery, cranberries and apple. Use plain low fat yogurt for the dressing. Stuff into a whole wheat pita or spoon into the center of a whole wheat tortilla wrap and roll up.

4. Pizza Toppings Top a prepared whole wheat crust with 1/2 cup of tomato or barbecue sauce, 1 cup of chopped turkey and 1/2 cup reduced fat cheese. Bake for 10 minutes at 450 degrees.

5. Quesadillas Combine shredded turkey with a little cumin. Spoon on one half of a low fat corn tortilla; sprinkle with reduced fat cheese; fold tortilla in half and cook in a nonstick skillet (coated with cooking spray) for 5 minutes, turning once.

6. Burritos, Enchiladas, Fajitas, and Tacos Add shredded turkey to salsa, black beans, low fat sour cream and reduced fat cheese; or combine with sautéed onions and sweet peppers; with shredded lettuce and chopped tomatoes; or mix with mild green chiles, seasonings, scallions and a can of enchilada sauce. Use low fat flour or corn wraps with these fillings.

7. Pot pies Add leftover turkey, sliced mushrooms and leftover green beans and carrots to low fat, reduced sodium condensed chicken or mushroom soup. Top with a low fat biscuit topping (there’s now a low fat version of Bisquick) or phyllo pastry sheets.

8. Casseroles Combine 2 cups chopped leftover turkey with 2 cups cooked whole grain rice, a can fat-free, low sodium broth or chopped tomatoes, and a selection of chopped vegetables in a 2-quart casserole. Cover and bake at 325 degrees for 30-40 minutes, until vegetables are tender.

9. Skillet Meals Add 1 1/2 cups of chopped leftover turkey to sautéed onion, mushrooms, broccoli and rice cooked in fat-free broth. Sprinkle some parmesan before serving.

10. Pasta dishes Add leftover turkey to your any number of pasta dishes. Use shredded turkey instead of ground beef in your favorite lasagna recipe. Be sure to use reduced fat cheeses.

Finally, don’t forget the carcass: put it in a big pot of water along with some onion, carrots, celery, peppercorns and herbs; bring it to a boil, then simmer. After a couple of hours, you’ll have a rich stock, which you can de-fat and use for low fat soups, stews and gravies throughout the holiday season.

By Fiona Haynes, About.com Guide

Turkey Preparation

Perfectly juicy turkey with a dollop of mashed potatoes on the side — there's not much that tastes better during the holidays.

Just be sure to serve up a side of safety with your home-cooked meal. Certain types of bacteria can thrive in turkey that's not safely prepared, cooked or chilled.

These food-safety steps are as important for veteran chefs as they are for first-timers:

1. Thawing

Do not thaw a turkey at room temperature. Leave it in its original packaging, or put it in a leak-proof bag. Then, choose an option:

• Thaw on a tray in the fridge. Allow about one day of defrosting for every 5 pounds. For a 20-pound bird, you need four to five days, for example.
• Thaw in cold water. Change the water every 30 minutes to keep it cold. Allow about one hour for every 2 pounds of turkey — 10 hours for a 20-pounder.

Tip: For option two, set a timer so you don't forget about your bathing bird. And, cook it immediately after thawing.

2. Cooking

Use times on packages or from a cookbook as a guide. But, always use a meat thermometer to make sure the bird is properly done. The internal temperature must reach at least 165° F.

Tip: Place the thermometer in the innermost part of the thigh and wing and the thickest part of the breast.

3. Dressing

The safest way to cook dressing is in its own separate dish — not inside the bird. This helps prevent food-borne illness. Cook dressing to 165° F.

Tip: Use the turkey's cavity to add extra flavor. Place fresh herbs and chunks of onions, apples or lemon in it, for example. Discard items before serving.

4. Storing

Within two hours of cooking, refrigerate any leftovers. Use small, shallow containers to help chill foods quickly. Cut any large sections of turkey meat into smaller pieces. Store turkey separately from dressing and other dishes.

By Melanie R. Polk, M.M.Sc., R.D, F.A.D.A.

10 Symptoms Not To Ignore

You already know that obvious symptoms such as chest pain and severe abdominal pain require immediate medical attention.  But the not-so-obvious symptoms may leave you wondering whether you need to see care.  Here’s a list of symptoms that merit as least a call to your doctor.  While some of them are more urgent than others, none should be ignored.

1. Unexplained weight loss

Losing weight when you're not trying to may sound good, but in reality it can signal a health problem. If you've lost up 10 percent of your weight during the past six months — for instance, 15 pounds (7 kilograms) if you weigh 150 pounds (68 kilograms) — see your doctor.

An unexplained drop in weight could be caused by a number of conditions, such as an overactive thyroid (hyperthyroidism), depression, liver disease, cancer or other noncancerous disorders, or disorders that interfere with how your body absorbs nutrients (malabsorption disorders).

2. Persistent or high fever

Fever isn't an illness, but it is often a sign of one. Most of the time, a fever means your body is fighting a common viral or bacterial infection. However, a persistent low-grade fever — over 102 F (38.9 C) — that lasts for three days or more should be checked by your doctor. Similarly, if you have a high fever — greater than 104 F (40 C) — or if you're otherwise severely ill, see your doctor as soon as possible.

If you have an immune system problem or take drugs that suppress your immune system, fever may not be a reliable warning sign. Ask your primary doctor or oncologist what would signal a need for an evaluation.

Persistent fever can signal hidden infections, which could be anything from a urinary tract infection to tuberculosis. At other times, malignant conditions — such as lymphomas — cause prolonged or persistent fevers, as can some medications.

3. Shortness of breath

Feeling short of breath — more than that caused by a stuffy nose or exercise — could signal an underlying health problem. If you're unable to get your breath or you're gasping for air or wheezing, seek emergency medical care. Feeling breathless when lying down, with or without exertion, also is a symptom that needs to be medically evaluated without delay.

Causes for breathlessness may include chronic obstructive pulmonary disease, chronic bronchitis, asthma, pneumonia, a blood clot in the lung (pulmonary embolism), as well as other heart and lung problems. Difficulty breathing can also occur with panic attacks, which are episodes of intense anxiety that cause physical symptoms.

4. Unexplained changes in bowel habits

People often wonder what "normal" means in terms of bowel movements. It varies widely, but anywhere from three times a day to three times a week is considered normal. Know what is typical for you. Call your doctor if you notice unusual or unexplained changes such as:

• Bloody stools
• Diarrhea lasting a week
• Constipation that lasts for more than three weeks
• Unexplained urges to have a bowel movement
• Black or tarry-colored stools

Changes in bowel habits may signal a bacterial infection — such as campylobacter or salmonella — or a viral infection or parasitic infestation. Among other possible causes are inflammatory bowel disease and colon cancer.

5. Delirium

Delirium is sudden severe confusion and rapid change in mental state, such as from lethargy to agitation. Close friends or family members may be the ones who notice this symptom. Immediate medical evaluation is warranted if you have any of the following:

• Sudden confused thinking
• Disorientation — confusion about time or place
• Sudden personality or behavior changes, such as becoming aggressive
• Sudden problems with concentration or memory

Changes in behavior or thinking may be due to many problems, including infection, anemia, low blood sugar, or psychiatric conditions or medications, especially ones you've recently started taking.

6. Sudden severe headache

Headaches are common and generally not a cause for concern. However, a sudden severe headache could signal a serious problem. Seek prompt medical attention if you experience:

• Sudden severe headache like a clap of thunder
• Headache accompanied by a fever, stiff neck, rash, confusion or seizures
• New pattern of headaches after age 55

The last item may indicate that you have temporal arteritis — inflammation of the arteries in the scalp, brain and eyes — a rare, but treatable condition that usually begins in middle age. Other possible causes of severe headache may include a brain tumor or aneurysm.

7. Sudden weakness, loss of vision or speech

If you have these signs or symptoms, minutes count. They're warning signs of a stroke or a transient ischemic attack (TIA), sometimes called a ministroke. Seek immediate emergency medical care if you have:

• Sudden weakness or numbness on one side of your body
• Sudden dimness, blurring or loss of vision
• Loss of speech or trouble understanding others
• Unexplained dizziness or unsteadiness, or a sudden fall
• Sudden severe headache, like a "bolt out of the blue"

8. Flashes of light

The sudden sensation of seeing flashing lights may signal retinal detachment. Immediate medical care may prevent permanent vision loss.

9. Feeling full after eating very little

Early satiety — feeling full sooner than normal or after eating less than usual — that lasts for more than a week should be checked by your doctor. It may be accompanied by other signs and symptoms such as nausea, vomiting, bloating, fever, and weight loss or gain. If so, tell your doctor about these signs or symptoms too.

Possible causes of early satiety include heartburn and irritable bowel syndrome, as well as more-serious problems such as gastric outlet obstruction or esophageal cancer or stomach problems.

10. Hot, red or swollen joint

If one of your joints is swollen or inflamed, it may signal a joint infection, which requires emergency care. Other causes may include gout or some types of arthritis.

 

-- Copied from Mayo Clinic

How many calories does walking burn?

Calories burned per hour

Your Weight	24 minute mile pace (2.5 mph)	20 minute mile pace (3 mph)	17 minute mile pace (3.5 mph)	15 minute mile pace (4 mph)
120 lb.	163	180	207	272
150 lb.	204	225	258	340
200 lb.	272	300	344	454
250 lb.	306	375	387	511
300 lb.	368	382	438	579

Copied from RealAge.com

Eat Breakfast even when you are NOT hungry

First thing

For the best results, eat breakfast within an hour or so of waking up -- even if you're not hungry. Morning-time low blood sugar produces a brain chemical designed to mask hunger pangs -- but can cause sugar cravings later in the day.

Carbohydrates

We're talking complex carbohydrates here (whole-grain cereals, steel-cut oats, high-fiber fruits, etc.) The fiber keeps blood sugar on an even keel and helps you feel full longer.

Protein

Protein slows digestion, helps prevent spikes and dips in blood sugar, and can even give you a dose of depression-fighting tryptophan. Dr. DesMaisons recommends that you get a third of your daily protein at breakfast.

Information courtesy of Dr. DesMaison

Why Recycling?

DID YOU KNOW?

• Recycling reduces the need for landfills, but it also does much more. By recycling, you are conserving natural resources, such as trees, metal ores, minerals, oil, and water. You are also reducing the amount of pollution and greenhouse gases released into the environment, and you are conserving energy. Recycling can be fun and easy, and by recycling, you are helping yourself and your community, and you are setting a good example at the same time.

Paper and Cardboard

• Recycling a four-foot stack of newspapers saves the equivalent of one 40-foot fir tree.
• One tree can filter up to 60 pounds of pollutants from the air each year.
• One ton of recycled paper saves 3,700 pounds of lumber and 24,000 gallons of water.
• Making paper from recycled material uses 60% less energy than making virgin paper.
• If every household in the U.S. reused a paper bag for one shopping trip, about 60,000 trees would be saved.
• Recycling one ton of cardboard saves over nine cubic yards of landfill space.
• Every ton of newspaper recycled saves enough energy to power a TV for 31 hours.
• Recycling corrugated cardboard cuts the emissions of sulfur dioxide in half and uses about 25% less energy than making cardboard from virgin pulp.
• If all morning newspapers read in this country were recycled, 41,000 trees would be saved daily and 6 million tons of waste would never end up in landfills.

Aluminum and Steel

• Enough energy is saved by recycling one aluminum can to run a TV set for three hours or to light one 100 watt bulb for 20 hours.
• Making cans from recycled aluminum saves 95% of the energy required to produce cans from virgin material.
• Recycling a soda can saves 96% of the energy used to make a can from ore and produces 95% less air pollution and 97% less water pollution.
• An aluminum can recycled today will be back on the grocery shelf in about 90 days.
• Recycled steel is used to make new steel products including packaging, cars, lawnmowers, appliances, and construction materials.
• Making new steel products from recycled steel instead of virgin ore reduces water use by 40%, water pollution by 76%, air pollution by 86%, and mining wastes by 97%.
• For every ton of steel recycled, 2,500 pounds of iron ore, 1,000 pounds of coal and 40 pounds of limestone are preserved.
• Enough energy is saved each year by recycling steel to supply the city of Los Angeles with almost a decade worth of electricity.

Motor Oil

• Motor oil never wears out; it just gets dirty. Oil can be recycled, re-refined and used again, reducing our reliance on imported oil.
• Certified Used Motor Oil Collection Centers pay 16¢ a gallon for used motor oil.
• Motor oil that is poured onto the ground or dumped down a storm drain pollutes groundwater and the surrounding bodies of water.
• Used motor oil can be refined into fuel oil. One gallon of oil, when reprocessed, can generate enough energy to meet the electricity needs of your home for half a day.

Glass & Plastic Bottles

• Making glass from recycled material uses 50% less energy than making virgin glass.
• Recycled glass generates 20% less air pollution and 50% less water pollution than making virgin glass.
• Glass never wears out - it can be recycled over and over again.
• Over 41 billion glass containers are made each year.
• Over a ton of resources is saved for every ton of glass recycled - 1,330 pounds of sand, 433 pounds of soda ash, 433 pounds of limestone, and 151 pounds of feldspar.
• Producing a ton of glass from 100% raw materials creates 384 pounds of mining waste. Using 50% recycled glass cuts this waste by about 75%. Plastic
• Five recycled soft drink bottles make enough fiberfill for a man's ski jacket. Thirty-six recycled bottles can make one square yard of carpet.
• Recycled soda bottles can be spun to make fiber filling for pillows, quilts and jackets.
• Five soda bottles yield enough fiber for one extra large T-shirt.
• It takes 25 two-liter bottles to make a sweater.
• It takes 35 two-liter bottles to make enough fiberfill for a sleeping bag.
• HDPE (detergent bottles, milk jugs, plastic yogurt containers) can be recycled into plastic pipes, plastic lumber, flowerpots, trashcans, or bottles used for non-food applications (for example, soaps).

Green Waste

• Yard waste is collected and ground up into mulch or composted into useful soil amendments.

Other Facts

• Recycling all of your home's waste newsprint, cardboard, glass, and metal can reduce carbon dioxide emissions by 850 pounds a year.
• Recycling generates jobs and revenue.
• 75% of our trash can be recycled.

Protect yourself from identity theft

From the Tempe Police Crime Prevention Unit

• Shred your documents
• Don't leave mail in your home mailbox
• Don't leave personal information in your vehicle
• Don't give personal information over the phone / internet unless you initiate the contact
• Be wary of promotional scams
• Change passwords often
• Add yourself to the national 'do not call' registry www.donotcall.gov or call 800-382-1222
• Order free annual credit report from: www.annualcreditreport.com or call 877-322-8228.
  
• If you are a victim of identity theft, call Tempe PD at 480-350-8311

More info at www.tempe.gov/cpu/IdentityTheft.htm

My Two Cents: The free annual credit report is great. Please be aware that it does NOT include your credit score just your credit history. This means that you have to pay to get your credit score if you want that. :(

Make Every Day Earth Day

April 22, 2010 marks the 40^th Anniversary of Earth Day. But every day can be Earth Day if each of us does our part to preserve the environment.

Did you know?

• The garbage in a landfill stays for about 30 years.
• Each person throws away approximately four pounds of garbage every day.
• One bus carries as many people as 40 cars!
• More than 1/3 of all energy is used by people at home
• Most families throw away about 88 pounds of plastic every year
• We each use about 12,000 gallons of water every year
• 1/3 of all water is used to flush the toilet.
• The 500 million automobiles on earth burn an average of 2 gallons of fuel a day.
• Each gallon of fuel releases 20 pounds of carbon dioxide into the air.
• Approximately 5 million tons of oil produced in the world each year ends up in the ocean.
• The energy we save when we recycle one glass bottle is enough to light a traditional light bulb for four hours
• For every 2000 pounds of paper (1 ton) recycled, we save 7,000 gallons of water free from chemicals.
• Recycled paper requires 64% less energy than making paper from virgin wood pulp, and can save many trees
• Every ton of paper that is recycled saves 17 trees
• The amount of wood and paper we throw away is enough to heat 50 million homes for 20 years
• Earth is 2/3 water. But all the fresh water streams only represent one hundredth of one percent.
• 14 billion pounds of trash is dumped into the ocean every year
• It takes 90% less energy to recycle aluminum cans than to make new ones
• 5 billion aluminum cans are used each year
• 84 percent of all household waste can be recycled.
• Computers pose an environmental threat because much of the material that makes them up is hazardous. A typical monitor contains 4-5 pounds of lead.
• Each year billions of used batteries are thrown away in the United States. This constitutes 88% of the mercury and 54% of the cadmium deposited into our landfills
• One gallon of motor oil can contaminate up to 2 million gallons of water. So dispose it properly!
• Here is an example of the water we use everyday:

3-7 gallons for toilet,
25-30 gallons for tub,
50-70 gallons for a 10 minute shower,
1 washing machine load uses 25-40 gallons,
1 dishwasher load uses 9-12 gallons

• Here is an example of how long it takes some things take to break down:

plastics take 500 years,
aluminum cans take 500 years,
organic materials, take 6 months,
cotton, rags, paper take 6 months.

Let’s do our share.

Peanut Energy Bars

This carbohydrate-rich bar, full of nuts, seeds, fruit and oats, was adapted from Amy Harrison's prize-winning submission in the Plains (Georgia) Peanut Festival recipe competition sponsored by The Peanut Institute. It includes a little protein, and is a great grab-and-go pre-workout snack on mornings when you don’t have time to digest a full meal.

Ingredients

· ½ cup dry roasted salted peanuts

· ½ cup roasted sunflower seeds, or other chopped nuts

· 2 cups raisins, or other chopped dried fruit

· 2 cups rolled or instant oats

· 2 cups toasted rice cereal, such as Rice Krispies

· ¼ cup toasted wheat germ (optional)

· ½ cup creamy or crunchy natural peanut butter

· ½ cup packed brown sugar

· ½ cup light corn syrup, or honey

· 1 teaspoon vanilla extract

Directions

1. Coat a 9-by-13-inch baking pan with cooking spray.

2. Combine peanuts, sunflower seeds (or other nuts), raisins (or other dried fruit), oats, rice cereal and wheat germ (if using) in a large bowl.

3. Combine peanut butter, brown sugar and corn syrup (or honey) in a large microwaveable bowl; microwave on High until bubbling, 1 to 2 minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated.

4. Transfer the mixture to the prepared pan. Press down firmly. (It helps to coat your fingers with cooking spray.) Let stand for about 1 hour to harden. Cut into bars.

Taken from EatingWell.com

Quotes

"Your only obligation in any lifetime is to be true to yourself." - Richard Bach