RSS

Soy-Glazed Beef and Vegetable Rolls Recipe

5:29 PM | Labels:

Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins


Ingredients

  • 1 pounds beef, flank steak, trimmed of fat
  • 1/2 cup(s) broth, reduced-sodium beef, or reduced-sodium chicken broth
  • 3 tablespoon soy sauce, reduced-sodium
  • 2 tablespoon sugar, brown
  • 1 tablespoon vinegar, rice
  • 1 tablespoon sherry, dry
  • 2 teaspoon oil, toasted sesame
  • 1 teaspoon chile garlic sauce
  • 16 spear(s) asparagus, thin spears, trimmed
  • 8 medium scallion(s) (green onions), trimmed
  • 1 medium pepper(s), red, bell

Preparation

1. Bring 1 inch of water to a boil in a Dutch oven.

2. Meanwhile, slice steak in half lengthwise. Cut each half crosswise into 8 strips. Place each strip, cut side up, between 2 pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan until flattened to about 1/8 inch thick. Place the beef in a shallow glass or ceramic baking dish.
 
3. Whisk broth, soy sauce, brown sugar, vinegar, sherry, sesame oil, chile-garlic sauce and garlic in a medium bowl until the sugar has dissolved. Pour the mixture over the beef, turning to coat. Let marinate 10 minutes.
 
4. Add asparagus to the boiling water and simmer over medium heat for 2 minutes. Add scallions and cook for 1 minute more. Drain and rinse with cool water.
 
5. Cut the asparagus in half. Cut the scallions in half crosswise, then lengthwise. Slice bell pepper into 32 thin strips.
 
6. Place rack in upper third of oven; preheat broiler. Line a baking sheet with foil.
 
7. To prepare rolls, lay a strip of beef on a work surface. Place 2 pieces of asparagus, 2 pieces of scallion and 2 pieces of bell pepper crosswise on the beef. Roll the beef around the vegetables. Place the roll, seam-side down, on the prepared baking sheet.
 
8. Continue with the remaining beef and vegetables, making 16 rolls total. Transfer the remaining marinade to a small saucepan.
 
9. Broil the rolls until the beef is cooked through, 8 to 10 minutes.
 
10. Meanwhile, bring the marinade to a boil over high heat. Reduce heat to medium and simmer for 5 minutes. Serve rolls topped with the reduced marinade.

Read User's Comments(0)

Learn How to Fight Fatigue By Chris Iliades, MD

5:57 PM | Labels:

Chronic fatigue is a problem for many people with rheumatic diseases. Learn what steps you can take to fight fatigue and feel more energized.


f you suffer from a chronic disease like rheumatoid arthritis, chronic fatigue syndrome, fibromyalgia, or depression, you may be sick and tired of feeling tired. Fatigue may also be due to a lack of exercise, too much stress, or trouble sleeping. In any case, if you find yourself fighting fatigue, you are not alone. Fatigue is one of the most common complaints that bring people to their doctor’s office. Here's how to fight fatigue with some simple lifestyle changes.

Your doctor will evaluate your condition and order tests, as necessary. "If you suffer from chronic fatigue, the first step is to see a doctor to rule out a treatable medical problem such as anemia,” advises Elizabeth Araujo, MD, arheumatologist at the University of Cincinnati. “If you have a chronic condition like fibromyalgia or rheumatoid arthritis, work with your doctor to make sure your disease is being treated and controlled properly.” Get the appropriate blood work and make sure you are not having any reaction to a medication.

Fatigue can be one of the most difficult aspects of living with a chronic illness. “Sleep that is deep and restorative and in the range of seven to eight hours a night is ideal to help replenish important neurochemicals like natural endorphins [pain modulators] and serotonins.Sleep also allows joints and muscle to heal and rest," explains Rochelle Rosian, MD, a rheumatologist at the Cleveland Clinic in Ohio.

If you want to get refreshing sleep that helps you feel less tired when you wake up, plan your evenings carefully. "Avoid big meals, caffeine, alcohol, and television before bedtime," suggests Dr. Araujo. You should also avoid caffeine late in the day. And keep in mind that while a nightcap may help you fall asleep, it’s likely to cause you to wake up later and distract you from a restful night. Finally, consider going to bed earlier so that you can wake up earlier and ease into your day at a more leisurely pace.

Regular exercise not only boosts your energy, it makes it easier for you to fall asleep at night. "Engage in daily low-level exercise, such as gentle stretching and walking. Exercise will help with stress and improve sleep, as well as help maintain strength, balance, and flexibility," says Dr. Rosian. The best time to exercise to fight fatigue is early in the day. Avoid exercising in the evening because the stimulation of exercise can interfere with sleep.

A nutritious diet can help energize you throughout the day. A diet high in fruit, vegetables, and grains is best, with moderation in other food groups including dairy, meat, and oils. “It's important to remember that an ideal body weight is best for the weight-bearing joints, especially the knees, feet, and ankles,” says Rosian. "I’m not a big fan of fad diets. I believe that moderation is critical when it comes to diet and exercise."

One way to fight fatigue is to pay attention to your internal clock. Sunlight tells your brain and body when to get active. For some people the winter months can be the hardest time to fight fatigue due to short days and lack of sunshine. Besides bundling up and getting outside, fight winter fatigue by arranging your home and office environment to allow for maximum sun exposure. Aim for at least 30 minutes of sunlight every day.

Obesity has been called an epidemic in America, and it’s affecting young people as well as adults — one-third of children between 2 and 19 are overweight or obese. Being overweight is not just bad for your body and your self-esteem, it’s also bad for sleeping patterns. Being overweight has been shown to contribute to sleep disorders and to low energy levels. Fight fatigue by cutting back on calories, especially sugary beverages and other sweets, and increasing your exercise level. If you’re concerned about your — or your child’s — weight, talk to your doctor about creating a weight-loss plan.

One of the most common causes of fatigue is stress. The way you respond to stress can make a difference in the effect it has on you. Even if you can't avoid stress in your life, try to deal with it in a constructive way. Learningrelaxation techniques such as progressive muscle relaxation, meditation, tai chi, and self-hypnosis will lessen stress and keep those tired feeling at bay. "A daily walk or a yoga class can also help you reduce your stress, control your weight, and fight fatigue," advises Araujo

Aromatherapy uses the essential oils from plants and other sources to lessen the effects of stress and promote well-being. The oil is usually either rubbed into your skin or inhaled. Some laboratory studies performed on animals support the effectiveness of essential oils in promoting energy. Essential oils, such as those made from geranium, lavender, and cedarwood, may send chemical messages to your brain that improve your mood and cause you to feel more relaxed and energized.

f you have a debilitating disease like rheumatoid arthritis or chronic fatigue syndrome, or if you have just been pushing yourself too hard, you need to accept feeling a certain amount of fatigue. Getting frustrated and angry about being tired only worsens fatigue. Consider making accommodations in your work schedule, or at least counter some of the time spent at work with activities that bring you joy and satisfaction — compromise and balance are necessary. "People who stick to a sensible schedule and a regular regimen do better at fighting fatigue in the long run," says Rosian.

Read User's Comments(0)

Make Over Your Bedroom for Better Sleep By Diana Rodriguez

4:07 PM | Labels:

A simple bedroom makeover, starting with a comfortable bed, can help you sleep better and through the night.


Sometimes it takes more than being tired to fall asleep. Relaxation techniques can help you sleep more soundly, but don’t stop there. Creating the right atmosphere in your bedroom will also lead to better sleep.
Better bedroom environment
The ultimate sleep setting starts with a comfortable bed — good pillows and a blanket or comforter make your bed more inviting. You also want to set the right mood to help you sleep.
The Root of Sleep Problems
People have trouble sleeping for many reasons. Barbara Phillips, MD, director of the University of Kentucky Good Samaritan Sleep Center in Lexington, speculates that sleep problems may have to do with human instinct and the need to survive.
"Difficulty sleeping is a normal reaction to stress and to an unhealthy or dangerous environment," Dr. Phillips says. This probably gave our ancestors a survival advantage when the greatest risk to their well-being was being attacked at night, whether by saber-toothed tigers or enemy tribes.
How does that affect your sleep today? "We are probably hardwired not to sleep as well when there are problems in our lives," says Phillips. "This may be part of the reason that insomnia is often associated with stress, depression, and anxiety." Being physically uncomfortable when trying to sleep can make it even harder.
How to Sleep Well: Creating Your Sleep Haven
The right sleep environment is essential to set the stage for better sleep. Give your bedroom a makeover with these tips:
  • Set an appropriate noise level. Certain sounds may annoy you at night, while having your room too quiet can also affect your ability to sleep. White noise is purposeful noise — usually a steady, low-level background sound — that blocks out distracting sounds. Try running a fan at night or playing a CD of soothing sounds, like rain or ocean waves — whatever relaxes you.
  • Check the temperature. It can be difficult to sleep in a room that’s too hot or too cold. The right temperature depends on your personal comfort level. Find out what makes you most comfortable in bed so that you don't wake up sweating or shivering.
  • Make a comfortable bed. When you slip into bed at the end of a long day, it should feel welcoming, luxurious, and relaxing. Clean, soft sheets, blankets or a comforter, and pillows are a given. But also make sure that your mattress is in good shape and has the level of firmness you need.
  • Turn out the lights. Exposure to plenty of sunlight during the day can help you sleep better at night, but you want your room as dark as possible while you sleep. Hang curtains or shades designed with a backing material that blocks outside lights and early morning sunlight, or consider sleeping with an eye mask.
  • Limit bedroom activities. When you work, watch TV, or play on the computer in bed, it stimulates you and negatively affects your ability to sleep. Learning to associate your bedroom with only sleep and sex will help you fall asleep and sleep better when you’re in your bed.
  • Give yourself some space. Partners, cats, and dogs can lay claim to space on your bed, snore, and generally disrupt your sleep. If your partner’s snoring interferes with your sleep, talk about solutions to get it under control. If you have pets, consider keeping them out of your bedroom at night.

Sleep is a necessity, and it should be restorative. It can also be enjoyable. Create a tranquil sleep environment so that you can sink into a deep, restful sleep easily each night.

Read User's Comments(0)

Subscribe to: Posts (Atom)