Eggplant Parmesian is one of my favorite dishes.  Unfortunately, if you go to a restaraunt, the dish is usually laden with grease, due to the way they cook it.  The eggplant acts like a sponge, and absorbs the oil which it is fried in during the first step.  I always left the restaurant with a stomach ache, and stopped ordering this dish when I went out to eat.  

I have discovered a better, healthier way to make this dish.

EGGPLANT PARMESIAN (approximately 6 servings)

Ingredients:

• 2 large eggplants
• 3 eggs, beaten
• 1/4 cup flour (I use soy, you can use what you prefer)
• 1 cup bread crumbs (or cracker crumbs…I like to use sourdough Wasa Crispbread)
• 1-1/2 quarts Marinara Sauce
• 2 cups mozzarella, shredded
• 1 cup grated parmesian cheese

Preheat oven to 350 degrees.

The process:

Part I:

1. Slice eggplant into 1/2 inch rounds. (Optional:  Some people think eggplant is bitter. If this is you, sprinkle each slice with salt, let stand 10 minutes, and wipe off juice that results.)
2. Place flour, beaten egg, and bread crumbs in 3 separate shallow bowls.
3. Coat eggplant slices in flour, then egg, then bread crumbs.
4. Place them on a cookie sheet.
5. Bake in oven for 35-40 minutes, or until soft when you insert a fork.

Part II:

1. In 13×9 pan, cover bottom of pan with sauce.
2. spread egglant to cover entire pan.
3. Cover with sauce.
4. Add layer of mozzarella.
5. Sprinkle parmesian over mozzarella.
6. Repeat , ending with cheese on top.

Cover pan with foil, cook for 35-40 minutes.  Remove foil, cook for additional 10 minutes so cheese browns slightly.

Remove from oven, let cool slightly before eating.

Although it is important to establish a routine in our daily lives, it is equally important to have outlets and change up the scenery once in a while.  Whether you are in the same office every day, or take the same route to work, things can become tedious and seemingly mundane.  Making a few changes here and there is good and keeps you from losing sight of the good things in life.  Here are a few you change the scenery in your daily life and improve your mood in the process.

Take a walk

Chances are, like many Americans you drive your car everywhere.  Our world is such a fast-paced place, we always feel the pressure of time upon us and feel the need to rush through everything.  However, it’s very good for us to slow down the pace and gain some perspective from time to time.  Infusing walking into your day is a great way to do this.  Get out during a lunch break and breather in the air.  Enjoy the weather, watch people as they go about their business.  Doing this can greatly help your outlook and reduce stress at the same time.

Go to a park

We spend so much time indoors that we all too often forget about enjoying parks, trails, and other areas available for public use.  Watching children play and seeing families together is quite inspiring and relaxing to watch and helps us to reconsider the things we place importance upon.

Take a long drive

Sometimes, just the feeling of taking a trip is the same as actually going out of town.  If you like driving, go explore some roads you’ve never been down.  Turn the music up, roll the windows down and spend some quality time just driving around.  Although this may not be very cost-effective considering gas prices, the feeling of driving down the open road is something many find relaxing and something many people rarely get the opportunity to do anymore.

Visit friends or family

Make a spontaneous visit and go see someone you really care about.  Often we get too busy to stay in touch with the people who really matter to us, so take some time to physically go visit someone.  Make plans or just drop in, depending upon the schedule of the person.  Visiting with people you have a special bond with can really help put things in perspective.

This post was contributed by Kelly Kilpatrick, who writes on the subject of <massage therapy jobs. She invites your feedback at kellykilpatrick24@gmail.com

One of the greatest ways to calm yourself down during a stressful moment is to take a few deep breaths.   Often, when we are in the midst of a stressful experience, we either hold our breath, or take short, shallow breaths, as our sypatheric nervous system kicks in (also known as the fight or flight response).  This type of breathing does not allow for proper flow of oxygen throughout our body. 

So what is a true, deep breath?  Many people are unaware that the main muscle involved in breathing is the diaphragm, which sits just below the rib cage.  When we breathe properly, this muscle contracts, pushing down towards our belly, allowing our lungs to fully expand.  When we exhale, the diaphragm relaxes, pushing up against the lungs, helping to expel air.   

Have you ever watched an infant sleeping?  Do you recall how the baby’s belly expands?  The child is using her diaphragm muscle properly.  Unfortunately, as we age, especially in today’s society, the stresses of the world affect our breathing, and we tend to breather using the uppper portion of our lungs.  Hence, taking in a breath and your chest rises instead of the belly expanding.

Try this:  Lay down flat.  Place one hand on your chest, and the other on your belly.  Inhale slowly, and see where the breath lands…is it your belly, or your chest?  If you feel your chest rising more than your belly, focus on expanding your belly as you inhale.   It may take some practice before you master this proper breathing technique.

When you notice  your body tensing, take a few minutes to breathe deeply.  It can make a world of difference. 

I am a self-proclaimed Aqua-holic.  I love water, pure and simple.  I drink a lot of it.  In fact, besides my morning cup of coffee, and the (very) occasional margarita or glass of wine, water is all I ever drink.

Your body is made up of 80% water.  In order for your body to function properly, your cells must be properly hydrated.  The cells are the building blocks of all your muscles and organs.  If they are dehydrated, your body is not going to function as the efficient machine it is designed to be.  According to a lot of what I have read, one of the causes of many dis-eases is dehydration. 

According to F. Batmanghelidj, M.D. in his book Water: For Health, for Healing, for Life: You’re Not Sick, You’re Thirsty! , “every twenty-four hours the body recycles the equivalent of forty thousand glasses of water to maintain its normal physiological functions….Within this pattern of water metabolism and its recycling process…the body becomes short of about six to ten glasses of water each day.” (p.225)

Most reliable sources I have read, including “Dr. Bat”, suggest drinking at least half of your body’s weight in ounces of water per day.  So, for example, if you weigh 150 pounds, you should drink at least 75 ounces of water daily.  Using this formula, that commonly known recommendation of drinking eight 8oz glasses a day really only works for those who weigh around 128 pounds.

If you are active, drink caffeine, or alcohol, you should drink even more than half your body weight in ounces of water.

For some of us, that is a lot of water.  Some are hesitant to drink that much, because they don’t want to spend the day in the bathroom.  Try to gradually build up to the amount your body really needs. Add one more glass per week, until you reach your recommended amount, so your body gets used to drinking more.

Some folks I know complain of constipation.  I ask them how much water they drink, and usually I hear “very little” or “none.  I don’t like the taste.”  Water is an excellent laxative.  Try drinking a glass of water with fresh lemon squeezed into it upon rising in the morning.  This helps to get your digestive process moving.  You can also pour a tiny bit of pure fruit juice (not sugar-laden) into your glass to give it a little bit of flavor, if that will help you drink more.

So go have a nice, tall glass of water right now.  Your body will thank you for it.

A few miles north of my office on Six Forks Road in Raleigh,  a delighful new shop recently opened up, named When Pigz Fly.  They offer work created by local artists, on consignment.  Jewely, scuplture, pottery, watercolors, and more can be found in this eclectic little shop.  I am considering selling my hand-woven rayon chenille scarves there. 

You can’t miss the place…when heading North on Six Forks, it is a few miles past 540 on the left hand side.  The building is brightly painted, and there is a lovely little area at the back that looks like you would want to hang out there with a cup of tea and a good book.

If you are looking for a nice, unique gift, or want to treat yourself to something original, stop in.  You’ll be glad you did.

I am currently reading a book titled Attitudes of Gratitude: How to Give and Receive Joy Everyday of Your Life.  It provides excellent guidance to re-awaken to the joy and exuberance a child experiences on a daily basis, emotions that most adults lose sight of when the stresses and strains of life become too much.  I am using the book as a reminder of how to stay physically, mentally, and spiritually healthy.

One of the readings reminds us how the emotions of love and appreciation can bring about physical healing.  We’ve all heard about people who are diagnosed with life-threatening illnesses and are given a short time to live who make a major turnaround and live for years beyond what the medical profession predicted.  Generally, these people have positive outlooks, and are deeply spiritual people whose meditations and prayers are full of gratitude.

Negative thoughts weaken the immune system, which is the foundation of health.  The immune system works by attacking germs that enter our body.  Those of us who spend a lot of our time obsessing on negativity, who are angry at the world, and are unable to forgive, are more prone to heart disease, cancer, and other serious illnesses.

When we focus on experiencing joy, love, gratitude, and optimism, the sense of well-being can strengthen the immune system, which can fight off the pathogens that create illness.  As the author of the book states, “…the more we experience a sense of gratitude, the more endorphins and the less adrenaline we pump into our systems, thus contributing to longer, healthier lives.  As we count our blessings, we literally bathe ourselves inwardly in good hormones.” (p.20)

Do what you can to stay as healthy as possible, starting with a healthy mind. When you find yourself thinking negative thoughts, or stressing over something that is going on in your life, stop a moment and find something to be grateful for in that moment.  Are you feeling stress from your job?  Be thankful that you have one.  Are the actions of your child causing you to feel angry?  Remember that her coming into your life was a true blessing.    Finding the positive in any situation can help you feel better, both emotionally and physically.

When my husband and I moved to the Raleigh area in North Carolina nearly 3 years ago, we bought a home with about an acre of land. I was thrilled to have a space where I could put in gardens. Being a vegetarian, my diet obviously contains a lot of vegetables, so it was only natural that I would put energy into creating space to grow our own food. I have lived with gardens most of my life, and find that working in them helps to calm my mind. It is also an excellent form of exercise, what with all the bending, digging, stretching, and lifting. (Who needs a gym?)

Having your own garden is an excellent way to conserve resources, given the state of the economy today. Higher gas prices mean higher food prices. By growing our own vegetables, I am able to drastically reduce the amount of money spent on groceries each week. Of course, our water bill does go up, especially during the hotter, drier months, but we offset this as much as possible by capturing rainwater from our roof and using it to water the garden. I did find that rain barrels are extremely expensive ($50 to $85 apiece). We combatted this by buying a whole bunch of trashcans for $10 each, several of which we placed in strategic locations around the outside our home. When they fill up, we use 5-gallon buckets to transfer the water to the trashcans near the garden. (A great substitute for weight-lifting). Using a watering can from there is a nice, inexpensive, and peaceful watering experience.

Our land is very interesting. There area areas that are a mixture of sand and rock, some areas that are pure red clay, and other areas that have good topsoil. Fortunately, the sunny, open area where we wanted to place the vegetable gardens had pretty good topsoil, so it made it a little easier. We chose to build raised beds, as that way the soil would be easier to work in years to come, and added compost to it to build the soil up.

I have learned that it is actually possible to grow vegetables year round in the area I live. Of course, I do find myself covering up plants when frost is predicted, and I have built little hoop houses to make that process easier. (These also help keep the neighborhood cats from using the freshly planted areas as a litter box.) There is an excellent book that I find myself constantly referring to, called Month-by-month Gardening In The Carolinas

Last year was our first year here with a garden. I was able to can spaghetti sauce, pickles, and pizza sauce, and freeze lots of pesto, squash, broccoli, beans, and okra. I continue to learn a lot more, and hope this year I am able to have a garden that produces year round. I am even experimenting with growing navy beans for a source of protein.

There is nothing better than home-grown vegetables on your plate for dinner. If you have the space, and some time, I higly recommend that you try growing your own food.

When you get come out of a massage session with me, you will generally find a glass of water and a piece of chocolate waiting for you.  Some women feel the chocolate is decadent, and delight in the treat.  Yes, eating chocolate is a delightful experience.  However, there are good reasons for eating it as well.  It turns out that eating chocolate is good for your health.

Chocolate, especially dark chocolate,  is reported to be rich in flavonoids, making it an excellent antioxidant~~even better than tea, red wine, or apples.  Recent studies suggest that it raises HDL levels (the good choloesterol), can help prevent blood clots, and regulates blood pressure.  Another study showed that eating chocolate can help prevent preeclampsia, a serious condition that develops during the late stages of pregnancy, showing a sudden rise in blood pressure, excessive weight gain, and fluid retention.

Chocolate also contains phenylethylamine, a neurotransmitter that is realeased during emotional euphoria…it makes us feel good. It also contains anandamide, which helps make us feel more relaxed and less anxious. 

Of course, all the nutritionists tell us to not overdo it on chocolate and continue to eat lots of fruits and vegetables. So the next time you sit down with the intention to devour a bunch of truffles, try eating them with strawberries or cherries.

I am thrilled to see that there are signs to bring Whole Foods to North Raleigh, near the intersection of Six Forks and Strickland, which is only two blocks from where I practice Massage Therapy.  

Being a vegetarian who chooses to eat fresh, organic food, Whole Foods is my  number one choice for shopping.  Unfortunately, I find it difficult to squeeze in a trip to the one that is located on Wade Avenue, 10 miles south of my office, given that I live 25 miles north of my practice. To go to the current store takes me at least 2 hours with drive time if I go from the office.  It is often much easier to swing into one of the current local grocery options, even if the organic selection is slim and the produce is not as fresh. 

I would experience near  eternal bliss if there was a Whole Foods so close to where I practice.  If you support the effort, go to http://www.bringwholefoods.org  and sign the petition. 

When you start to feel overwhelmed with what is going on in your life, take a preventitive health day from work.  Call in, make your excuse, and then spend the rest of the day focused on you, not your work. 

Spend the day doing what you like best…whether it be sleeping, gardening, hiking, watching old movies and eating ice cream, talking with friends…whatever makes you feel good.  Even better…schedule an appointment for a massage!

In my previous work life, I held a position with a lot of responsibility.  When I was at work, I always had a long list of things that needed to get done. Sometimes, I would start to get stressed out with the amount of work that was piling up.  On those days, I would go to my supervisor and tell her I was overwhelmed with work, and that I was going home.  She understood, and would tell me to come back when I was ready.  I would walk home (about 4 miles…I usually rode the bus) and by the time I made it home, I would feel a bit better.  Then, I would usually spend the rest of the day in my flower garden.  I could usually go back to work the next day, refreshed and ready to attack the piles on my desk. (Sometimes I would be decadent and take a second day off as well.)  While this may seem daunting… taking time off means more work to do when you get back…your mindset is different, and it makes it all a lot easier.

These mental health days made it possible for me to be effective in my work. Give it a try.