Shrimp Broccoli Pasta

This is one of the easiest, quickest, tastiest and most nutritious pasta dishes you will ever make. Take it from an Italian! Submitted by Luigi of South Florida. Thank you, Luigi!

You’ll Need:
  • 1 pound dry pasta
  • 1 pound shrimp (fresh or frozen)
  • 1 pound of broccoli (cut in large florets)
  • 1/2 cup olive oil
  • 1/2 cup parmigiano reggiano (grated)
  • Salt


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Winter Woes. Hashtag SAD.

I was six years old when I sang my first solo from the back of the Episcopal Church of the Nativity: “In the bleak mid-winter, frosty wind made moan; Earth stood hard as iron, water like a stone.”

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Through the beautiful words, I remember the dark and almost lonely feelings they elicited. Bleak, for sure.

I’ve heard people say that we are connected to the Earth, and her rhythms. Not sure where a lot of that comes from, but in this case I think it is exactly correct. As in this pic, the bleakness of the season can impart a bleakness on our hearts.

If we don’t know, or expect this connection it can take us by surprise. At that point, you just find yourself in a funk, not knowing why or how or maybe assigning the cause to something else.

Here’s the take-home:

Knowledge is power. Know that this can impact your emotional state a tiny amount, somewhat, or a great deal, depending on the person. Once you understand that, you’ll not be blindsided by it any more and you can take steps to address it, like shining just a little light into the annual darkness.

Mustard Greens with Peanut Sauce

Mustard greens are a good source of soluble fiber which benefits our cholesterol control. Give this unique and flavorful dish a try.

You’ll Need

  • 2 bunches fresh mustard greens
  • Water
  • 1 bunch green onions chopped
  • 1/8 teaspoon black pepper
  • ½ cup peanut butter
  • ¼ cup water
  • Hot cooked rice
  • Salt
  • Wash greens carefully.
  • Trim off any tough stems.
  • Hold 3 or 4 leaves together and tear into small even pieces.
  • Bring a small amount water to a boil.
  • Add salt and greens.
  • Cook until greens are tender.
  • Turn greens over in a pan and add chopped onions, and pepper.
  • Cook until slightly limp.
  • Form creamy paste with peanut butter and water.
  • Pour paste over entire surface of greens.
  • Cook slowly 10 minutes, stirring continually to blend.
  • Continue to cook until moist, not runny.
  • Serve with rice.

Will Clower Articles

Weight Weight, There Are Social Solutions?

Eat with the people you love in your life, whether your family or friends. It turns out that when you “return to the family table”, the quality of the food tends to increase & the quantity of the food tends to decrease.

This of course is a great weight starting place for controlling volume. Plus, when you’re eating with others you’re a bit more likely to, I don’t know, talk to people. That means you’re less likely to eat huge bites with a plunger and speed eat in the process.

Those two factors alone help you control consumption, eat all you want, but just want less.

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Baked Potato Patties

Looking for dish a  dish that is a crowd pleaser? This  potato dish works well as a starter to a meal or as a super side dish.

You’ll Need

  • 6 medium potatoes scrubbed
  • 2 Tablespoons onion; minced
  • 1 Tablespoon fresh parsley, chopped
  • 1/8 teaspoon freshly ground pepper
  • Pinch of salt
  • 2 Tablespoons whole wheat pastry flour or all-purpose flour


  • Preheat the oven to 375.
  • Shred the potatoes coarsely.
  • Mix the shredded potatoes with the onion, parsley, pepper, and flour.
  • Shape into patties and place on a greased baking sheet or one lined with parchment paper.
  • Bake for 30 minutes.
  • If you like, place the patties under the broiler during the last few minutes for browning.
  • Top with sour cream if you would like.

Weight Weight, For My Comfort Food Fiesta

A little chocolate is great for you. If you serve it by the metric ton … not so much.

A little wine, an egg, a little cheese, some coffee, and on and on and on. Getting the theme here?

People say that they winter Comfort Foods are a problem for them, but really it’s not about quality as much as quantity. AND the food doesn’t become a problem until you have too much of it.

SO. If you can eat small without eating it all, comfort foods are your friend. If not, then we should talk about the behavioral habits that can help keep consumption under control.

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Weight Weight, Overeating Solution

What causes consumption? Hunger is one thing, but a more important driver of eating comes down to two factors:

  1. Proximity
  2. Visibility

As #sad as it seems, research into the psychology of eating shows that if we see food — and we can reach it — it is more likely to find its way into our mouth.  This is bad for the winter because we’re just inside more of the time.

So. More than ever, it’s important not to just leave bowls of nibbles around, or other foods out in baskets (or whatever). I’m from the South, so I know this is a gracious thing to do but … the drivers of consumption include seeing it, and being able to reach it.

So put your food away. This is a simple solution, Captain Obvious, but for you and for your kids it can have a big impact!

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Weight Weight! Get Out.

You have to get outside every day if you’re serious about controlling your weight. Not just for exercise, but also for your emotional health. And these two — your physical and emotional health — interact in synergistic ways.

And here’s the hurdle. You don’t want to go outside because it’s gloomy, so you’re gloomy. You don’t want to move more because all this hanging about in the house turns you into a couch slug and you just want to binge Game of Thrones (again) until the weather clears.

But the good news is that the solution to being gloomy is getting outside. Especially if there is sunshine, the impact it has on your emotional health is significant. The solution to having no energy to move outside in the first place, is to move. The more active you are, the more energy you will have.

So make a decision to A) get outside especially if there is sunlight around, and B) move more so that you have the energy to … move more!

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