0 Eggplant Parmesan

• 1 1/2 cups finely chopped tomatoes (or jar of crushed fire-roasted tomatoes)

             1/3 cup fresh basil leaves

•  2 garlic cloves,     minced
• 1 tablespoon red wine vinegar 

• 1/4 teaspoon red pepper flakes Salt and pepper, to taste

• 1 large egg 

• 1 tablespoon water

• 1 cup panko breadcrumbs

• 1 teaspoon dried oregano 

• 1/2 cup grated Parmesan or Parmigiano-Reggiano cheese (about 2 ounces), divided
• 2 medium eggplants (about 1 pound)
• 1 1/2 cups shredded regular or part-skim mozzarella (about 6 ounces)
• 1 cup sliced rapini (broccoli rabe) Fresh basil for garnish Note: You will need a jumbo-size muffin tin. 

1. Preheat oven to 375° F and line a baking sheet with parchment paper.  

2. To make tomato sauce: In a blender or food processor, purée the tomatoes, basil leaves, minced garlic, red wine vinegar, red pepper flakes and salt to taste; set aside.

3. In a small bowl, lightly beat the egg with the water. In a shallow container, combine the panko breadcrumbs, oregano and 1A cup of the Parmesan or Parmigiano-Reggiano, and season with salt and pepper. Slice the eggplants into 18 rounds, %-inch thick. If needed, trim the rounds so the slices fit into the jumbo muffin cups. One at a time, dip the eggplant rounds into the egg mixture, then dredge in the panko mixture, pressing gently to adhere.

4. Place the eggplant on the baking sheet and bake until golden, about 30 minutes, flipping the slices and rotating the baking sheet after 15 minutes.

5. To assemble, place a slice of toasted eggplant in each of 6 jumbo muffin cups. Top each with about 11/2 tablespoons of the tomato sauce and 1 1/2 tablespoons of the mozzarella. Top with a sprinkle of the rapini. Repeat layers until cup is full, then top with remaining Parmesan or Parmigiano-Reggiano. Bake until the cheese melts, about 10 minutes. Let cool for a few minutes before unmolding. Serve garnished with fresh basil. Per serving (1 piece): 200 calories, 8.5 g fat (5 g saturated fat), 15 g protein, 16 g carbohydrates, 4 g fiber, 517 mg sodium .

By Lisa beenbray

Team : Yourhealth7

 Source :Natural.Health

0 Morning glory

Nothing says winter mornings quite like burying yourself under the covers and hitting the snooze button. But a recent U.K. study found that people who get out of bed by about 7 a.m. tend

to be happier, slimmer and more conscientious than their later-waking peers. To ensure that you reap all the rewards that early rising can afford, we asked Los Angeles-based healthy living coach Kathy Kaehler to recommend a morning fitness routine. "These moves help to improve your circulation and boost your energy levels—so you’ll feel alert and grounded all day long," says Kaehler. Practice them regularly and you’ll also notice increased flexibility and strength—and fewer aches and pains. Plus, you can do all four moves in the comfort of your own bedroom. Now that's reason enough to get up and at ’em.»

Note: If you don’t have a firm mattress on your bed, do the first two moves on a mat or blanket on the floor.

CAT/DOG STRETCH

1. Cat/dog stretch

Get on your hands and knees on top of your bed—your head should be in line with your neck, and your back should be in a neutral position (neither sagging nor arching). Make sure your wrists are directly under your shoulders, fingers pointing forward, and your knees are directly under your hips [a]. Inhale and slightly arch your back, letting your belly relax toward the mattress while pulling your shoulders back and lifting your taiibone toward the ceiling. Gaze forward, like a playful puppy [b]. Exhale and round your back toward the ceiling while tucking your chin and pointing the crown of your head toward the mattress, like a stretching cat [c]. Repeat entire sequence 10 times.

Body benefit: warms and stretches your back and abdominal muscles.

    2.BUTTERFLY CIRCLE

Lie on your left side and bend your knees so your legs form 90-degree angles with your torso. Extend your arms in front of you until they’re perpendicular to your torso [a]. Take a deep breath, then exhale and contract your abdominal muscles. Inhale, then exhale and keep your arms straight and your legs bent as you roll onto your back and point your arms and knees toward the ceiling [b]. Without pausing, continue to roll over to your right side and bring your arms and legs down to the mattress [c]. Repeat in opposite direction until you’ve done 10 repetitions on each side.

Body benefit: stretches and strenghtens your back, abdominals, shoulders and neck.

   3.BED DIP

Sit on the edge of your bed with your feet flat on the floor and hip-width apart. (Use a sturdy chair if you can’t reach the floor from your bed.) Rest your palms flat on the bed next to your thighs, fingertips facing forward [a]. Supporting yourself on your hands, walk your feet forward 1 to 2 feet and slide your hips off the mattress [b]. Bend your elbows and lower your body, knees bent to 90 degrees, until your arms form 90-degree angles [c]. Hold for 1 second, then rise back to "b” position. Perform 2 sets of 10 repetitions. Body benefit: strengthens your shoulders, triceps and abdominal core muscles.

   4.BEDROOM WALL SIT

Stand with your back against a wall and walk your legs out so they’re about 2 feet from the wall, feet hip-width apart [a]. Keeping your back against the wall, bend your knees and slide down until your thighs are nearly parallel to the floor, making sure your knees don’t extend past your toes [b]. Hold for 10 seconds, then press your feet into the floor and slide back up to the starting position. Repeat 2 more times.

Body benefit: strengthens your thighs, butt, lower back and abdominal muscles. II

 By Lisa beenbray
Team : Yourhealth7
 Source :Natural.Health