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The Wedding, Chef & Glory Days November 3, 2009

Ciao The past two months have been filled with great things; most of course involved food! One of my favorite things to do is to eat amazing food with family & friends and that is exactly what I accomplished. The Wedding A trip to Virginia in mid September for my niece Nicole's wedding was a "back to my roots" adventure. Growing up Italian we do not leave home without food whether it is homemade or bought. For us that meant we would bring Tomato Pies, authentic Italian Hoagies & Sandwiches which we knew would make our relatives very happy along with me. My mouth was watering the entire trip for the Chicken Cutlet, Aged Provolone & Broccoli Rabe Hoagies that were at the end of a long drive. The Tomato Pies were awesome and both seemed to hit that sweet homey spot upon our arrival to my sister's house on Friday. Of course we brought enough down that after the wedding on Saturday there would be plenty leftover to feed the masses once again and they were even better the second day! I do love gourmet food but can appreciate my roots and the simplicity it brings with it. A Chef In October a fellow Personal Chef from NY was in town with her family for a wedding, so we made plans to have dinner on Friday night. Being a foodie and having the task to find a great restaurant for a fellow foodie can be quite daunting. There was a place that has been on my radar for quite some time so I decided we would give it a try. Xochitl (so-cheet) is located in Philadelphia on 2nd street and it was well worth the visit and will probably get another visit in the near future! It is Mexican however you will not find an Enchilada, burrito or taco on the menu. Oh wait they did have trio of Taco's but it was on their dessert menu. we ate & drank: *Guacamole con Totopos - Goat cheese & bacon made tableside ANTOJITOS Y ENSALADAS - *Sopes - Fresh masa tortillas with pork belly, duck chorizo and quail egg, and panela cheese with habanero jelly. *Tamales Oaxaqueños - Trio of tamales *Ensalada de Pato - Duck carnitas, pickled cabbage and fresh greens with toasted pumpkin seed vinaigrette CÓCTELES Y CEVICHES - *Vuelve a la Vida "Return to Life" - Shrimp, octopus, scallop and oyster cocktail with onion, cilantro, jalapeño, tomato and avocado *"Yucataco" de Atún- Tuna ceviche with apple, lemongrass and aji amarillo pepper in a yuca shell PLATOS FUERTES - *Cabrito con Salsa Mulato y Habas-Baby goat with salsa mulato and fresh fava bean sala *Costillas de Res - Braised short ribs with sweet potato-chipotle mash DESSERT - *Tacos Dulces - Trio of sweet tacos *Pan de Chocolate - Chocolate souffle cake with cajeta ice cream *Churros y Chocolate - Churros with Mexican chocolate and cajeta dipping sauces DRINKS- *La Sandía - El Jimador Blanco, watermelon, lemongrass and fresh lime, served on the rocks *La Chilindrina 10 El Jimador Blanco, blood orange puree and fresh lime, rimmed with canela and chile, served on the rocks *Michelada - Mexican beer with tomato juice and chili powder. *The Xochitl margarita - made with 100% blue agave tequila and freshly-squeezed lime juice. Select your own tequila or choose one of our favorites. *TEQUILA FLIGHTS -Sample different styles of tequila (blanco, reposado and añejo) from a single producer, or try one style of tequila made by three different producers. Compose your own flight, or select one of our favorites & finally coffee. If you live in the area and are adventurous, check them out because you will not be disappointed as it got my approval along with Philadelphia Magazine's rating 21 out of 50. Glory Days In the summer of 81 I went to my first Springsteen concert with a friend from high school and it had lasting memories for me. Not a care in the world at that time except for going to the show, partying and have a blast. Fast forward 28 years later and wow have things changed! The show this time around involved the same high school friend from who flew from Denver with her husband and a few other high school friends from Interboro Sr. High. Instead of worrying about getting to the show and tailgating, our 40 something crowd was now concerned with where can we meet for dinner prior to the show. This time the pressure was not on me but my friend Dave who has a relative that owns an Italian restaurant. I know Dave and his wife Chris were probably feeling the same pressure I felt when my chef friend came to town from NY. I must admit that I am an Italian food snob and I am very choosy as to where I will go eat. I am not into "Gravy" places where I walk away with my stomach in my throat. The place he took us to is called Modo Mio and to my surprise like Xochitl it is rated tops in the city by Philadelphia Magazine at number 15! I must say, Dave you did a great job because I was quite impressed and would certainly go back The show was just as great as it was back in 81, the food was tremendous and the company was outstanding! We may look just a little bit older, ok almost 30 years older but not much has changed except for our dinner conversations which were very "cleansing!" Dinner at Modo Mio with some of my fellow Interboro grads!

A Challenge it was! MS 30 Mile Walk sponsored by Nor'Easter On behalf of The National Multiple Sclerosis Society, I would like to express my heartfelt appreciation for your generous donations. You are truly wonderful and without your pledges this event would not be a success. To date, this event has raised well over $550,000 and I am proud to say Team Walk-A-Doodle- Doo & Lou with 4 walkers this year came in at over $11,000 for the fight to find an end to the devastating effects of Multiple Sclerosis. I am 100% dedicated to raise money for this cause until we find a cure. This year our walk coincided with 2 Nor'Easter's that decided to join us for the weekend. It was decided that because of safety reasons, our walk would be shortened to only 7 miles on Saturday instead of the planned 21. At first I was "slightly" disappointed, however it was a nasty, cold, and a very wet morning. I was happy to come in from walking. We were layered up however still got a bit wet and very sweaty because of the layers of clothing. My goal was to get out of the rain as soon as possible. With this goal in mind, we started walking at 8:15 a.m. and blew right through the rest stops to finish in the top 15 for the day at promptly at 10:00 a.m. Even better we were back at our hotel and showering in our Suite (what can I say but someone likes me) by 12 noon, getting a massage then celebrating at the bar with my MS family. On Sunday we walked the streets of Philadelphia and the weather was a little better as we walked close to 10 miles. It was a little colder, a bit rainy, misty and windy, but much better then Saturday. As mentioned I like to walk fast and we again finished in the top 20 and that as after stopping at 2 rest stops and Dunkin Donuts because Lou of Walk-A-Doodle-Doo & Lou needed some Java! Our prefinish lunch party was held at Broad and Washington and we then walked as a group of almost 300 along the final mile to the Kimmel Center for our Closing Ceremonies. It was quite an impressive sight! I thought my walking was complete for the day but we had to walk an extra 2 miles to and from the Phillies game that night as we were parked in South Philadelphia at Lou's house. I was a bit stiff walking to the game but after an 11-0 romping of the Dodgers, I forgot all about any pain or soreness I may have been suffering from! We were all winners that weekend! Neither rain, nor wind, nor cold shall keep Challenge Walkers from their appointed rounds. We salute your commitment to end MS forever! I again want to thank you for helping me personally raise over $3600 this year and will again look to you in the future for your continuing support! Together we can walk to create a world free of MS! Photos of this weekend - U2 Miracle Drug

New Menu Items Green Curry Chicken Mexican Chicken Lasagna with Corn Tortillas Creamy Bean Soup with Fresh Herbs and Spinach Cook-A-Doodle-Doo Menu Choices

Turkey 101 The holidays are right around the corner and we know that means trying to find the best turkey for your table. Here is great information to help with those confusing questions you may have. When the package label of the turkey you purchase contains terms regulated by the USDA, the following will help you in your decision making when it comes time to buy that turkey for your special dinner. Frozen Turkeys Turkeys chilled below 0° F must be labeled "Frozen". Freezing poultry has its problems; muscle cell walls actually break down, causing a loss of juices and a drier turkey. Fresh Turkeys Turkeys may be labeled as "Fresh" if they have never been chilled below 26 degrees F. According to the National Turkey Federation, turkey doesn't freeze at 32 degrees F. but at a temperature closer to 26 degrees F. Hard-chilled or Deep-chilled Turkeys Turkeys that have been chilled below 26°, but not below 0°, cannot be labeled as fresh, but don't have to be labeled as frozen either. They may be labeled as "not previously frozen." Basted or Self-Basting Turkeys This technique is used to increase flavor, juiciness and weight in poultry (as well as other meats). These meats are also known as 'Enhanced' - Enhanced meats are injected, or vacuum treated, to increase weight by approximately 15%. These processes add a water and chemical solutions of approved food additives into and on the meat. Natural Turkeys A minimally processed product containing no artificial ingredient or added color. These are essentially birds that are not 'basted' or 'self-basting.' The term makes no reference to the way the turkey was raised. Kosher Turkeys These turkeys are grain-fed with no antibiotics and are allowed to roam freely. Kosher turkeys are processed and inspected under rabbinical supervision. This includes soaking in salt brine, which adds a distinctive, savory character. Much like basted or self basting, the process adds a solution to the meat and increases weight. Hen or Tom Turkeys Hen turkeys are female birds, usually weighing from 8- 16 pounds. Tom turkeys are males, usually weighing from 18 to 32 pounds. In your grandmother's day, hen turkeys offered more white meat. But with today's selective breeding, both Hen and Tom turkeys offer a high ratio of white to dark meat. Free Range Turkeys This labeling / marketing term has nothing to do with quality or taste. To add the words "Free Range" to the label, a grower must open part of their turkey house to a common yard for a matter of minutes per day. While only a few birds venture out, they all can be labeled as Free Range. Most producers avoid this because of the negative effects of increased stress, disease, insects, and temperature on the entire flock. Turkey Terminology

Guidelines for Brining When I roast chicken or turkey I always brine it first. When my family or clients eat it they are amazed at how juicy and tasty it is. The secret to juicy chicken breast is simple - brine them before baking! This is the secret that chefs never tell you about. It's very easy, economical and requires no special cookware. Brining is like a marinade as it keeps food moist and tender. Brining or salting is a way of increasing the moisture holding capacity of meat resulting in a moister product when it is cooked. How do you think I won in November, 2002, Better Homes and Gardens Honorable Mention Award for Allison's Award Winning Turkey Breast? How Long To Flavor Brine: It is possible to end up with meat that's too salty for your taste. To avoid this, brine on the low end of the time range on your first attempt. You can always brine longer next time, but there's no way to salvage a piece of meat that's been brined too long. Whole Turkey-1 to 2 days Turkey Breast-5 to 8 hours It's very easy and economical, and requires no special cookware. Brining is like a marinade as it keeps food moist and tender. Brining or salting is a way of increasing the moisture holding capacity of meat resulting in a moister product when it is cooked. One of the great things about brining is that there are so few rules. Most brines start with water and salt - traditionally, 3/4 pound of salt per gallon of water, but since we're not concerned with the brine as a preservative, you can cut back on the salt. Kosher salt and table salt (without iodine) are the most common salts used in brining. Sea salt can be used, but it tends to be quite expensive. I usually use kosher salt. The chart below shows how to substitute the two most popular brands of kosher salt for ordinary table salt. Beyond that, you can add flavor in all sorts of forms such as herbs and spices. Use brown sugar, honey or molasses in place of the sugar (some sweetness tends to offset a saltiness the brine might otherwise impart). You can use apple juice, cider, orange juice, beer, wine, rice wine vinegar, apple cider vinegar, stock, tea, or other liquids to replace some or all of the water. Refrigeration is absolutely required during brining - The meat and brine solution must be kept below 40° at all times. Poultry Brine: 3/4 cup coarse kosher salt 3/4 cup sugar 1 cup boiling water 1 gallon cold water 1 tablespoon pepper To determine how much brine you'll need, place the meat to be brined in your chosen container. Add water to cover. Remove the meat and measure the water. Dissolve salt and sugar in the boiling water. Add it to the cold water; add pepper and stir to combine. Chill brine completely in the refrigerator before adding poultry. Place your poultry in the water and place in the refrigerator for the time required. Rinse poultry twice after removing it from the brine solution; discard brine. If you are not ready to cook at the end of the brining time, remove and rinse the meat. Refrigerate until ready to use. Do not salt brined meat before cooking. Cook poultry according to your favorite recipe. Do not overcook your brined poultry. Once brined, the poultry cooks faster so be careful and use a thermometer inserted into the thickest part of the meat.

Want to make a perfect gravy? For many people making gravy can be a very scary endeavor. Once you get the art of making gravy down you and your guests will be overjoyed with how good it is. While the turkey is in the oven cooking (or the day before), cover the giblets and neck bones with water in a large pot. Add a stalk of chopped celery, a chopped carrot, some parsley, and a chopped onion (with its peel as the onion skin gives the broth a golden color). Add about 4 cups of water; let simmer approximately 1 hour. Remove from heat and strain broth; discard cooked vegetables and reserve broth for gravy. Either discard giblets or, if desired, pick meat from neck; finely chop all giblets and meat; add to turkey stock when making the gravy. What are giblets? The giblet bag in the turkey you buy usually includes the heart, liver, gizzard (a part of the turkey's stomach), and neck. After the turkey is done roasting, remove the turkey and rack from the roasting pan. Transfer turkey to a platter or board with a lip to collect juices. Place roasting pan over 2 burners on stove over medium heat (always make the gravy in the same pan you used to roast the turkey). Skim and discard any excess fat from the juices in the roasting pan. Using a heavy spoon, scrape all the dark drippings and any crunchy bits from the sides and bottom of roasting pan. These are what add great flavor and a nice rich color to the gravy. Add the turkey giblet stock that you previously made. For each 2 cups gravy desired, use 3 tablespoons fat, 3 tablespoons all-purpose flour, and 2 cups of liquid (meat juices or broth, vegetable juice, bouillon, and/or water). In a separate container with a lid, shake together all-purpose flour and about 2 cups cool water. This is called a slurry. Adding the thickener (flour) in this way helps to prevent lumps from forming. Once the drippings in the pan are lightly bubbling, slowly add the slurry mixture to the gravy pan, stirring constantly. If it starts to thicken immediately, stop adding the remaining slurry, you may not need to use the whole amount depending on how much or little drippings were in the pan. If lumps do develop, you should be able to use a wire whisk to remove them. Simmer gently about 10 minutes to cook the flour all the way through (undercooked flour gives off a raw taste). Correct the salt and pepper to taste. Pour the gravy into a warmed sauceboat or wide- mouthed pitcher for serving.

The Sweet Potato vs.The Yam It is very common for people to get confused when it comes to the difference between a sweet potato and a yam. I am in a grocery store 3-4 times per week and it amazes me how many produce department mark yams as sweet potatoes. Did you know that sweet potatoes and yams are not even related? The sweet potato is part of the Morning Glory family and is found in tropical South America. The yam is a tuber (a bulb) of a tropical vine found in Central & South America, as well as the West Indies, Africa and Asia. There are mainly two varieties of sweet potato. The pale sweet potato has a very thin yellow skin with a bright yellow flesh. This variety is neither sweet nor moist, but more the texture of a white baking potato. The darker skinned sweet potato has a thicker orange skin with a sweet moist flesh. The true yam is not marketed or grown widely in the United States. Where it is marketed is usually in Latin American markets. A yam can be as small as a potato and can grow as large as 7 feet and weigh over 120 pounds! The flesh can range in color from off-white to yellow to pink to purple! The skin color can be from off- white to a dark brown. Both the sweet potato and the yam are available fresh from October through March. Store your sweet potatoes in a dry, dark 55 degree F area for approximately a month. Otherwise, use your sweet potato within the week. Never place a sweet potato in the refrigerator. Store your yam in a cool, dark, dry place up to 2 weeks. Never place your yam in the refrigerator. Nutritional Qualities - Sweet potatoes have high Vitamins A and C. Yams have higher sugar content. Next time you have a recipe that calls for sweet potatoes or a recipe for yams, make sure to take a close look at it and make sure you are picking up the right one.

Keep that Summer Shape By Kasey Nolan, Personal Trainer Summer is officially over. Days are getting shorter and cooler weather is upon us. Studies have found that 30 percent of Americans ditch their exercise routine during the winter months. Limited physical activity and holiday parties can often lead to the dreaded winter weight gain. Exercising outside can be fun and rewarding, so long as you follow these simple tips: Check with your physician first. If you have any health concerns it's best to consult with your doctor before trying something new. Warm up inside. Do some light physical activity (try jumping jacks) to warm up your muscles prior to going outside. Dress in layers. This will keep you warm and allow you to remove some clothing if you begin to over heat. Protect hands, feet and head. 30-40% of your heat is lost through the head and frostbite will attack your extremities first. Always wear a hat and try layering socks and gloves. Head toward the wind. You may stay warmer if you've worked up a sweat by ending your activity with the wind at your back. Stay hydrated. Water is just as important in the winter as it is in the summer - even if you don't feel thirsty. Don't be a statistic! Make a promise to yourself to stay on track and keep up your exercise year round. Fitness Linda

Our Sponsors & Friends Team Walk-A-Doodle-Doo+LOU 2 Dogs Barking Valeries Dance Studio GiggyBites- Hand baked dog treats Hanger & Associates, Inc. Linda Jassmond - Personal Trainer The Critter Sitter CJ's Stix Bronwyn L. Martin, MBA, CFS, CRPC®, CMFC® Tague Personal Training Gift of Life Program Health By Design, Inc Restart - Serving the homeless in Philadelphia Guardian Nurses

Thank you for taking the time to read my newsletter. I hope you have found it helpful. If you have any ideas for future items or if you would like to write an article, please let me know. If you have any questions regarding getting a healthy meal on the table, drop me an email. I am always quick to reply and if I do not have an answer, I will get you one. If you could pass this newsletter on to people who may benefit from my service, I would greatly appreciate it. There are many great links in my Sponsors & Friends section, so please be sure to check them out and click on their link. Be happy, safe and most importantly, eat well! Allison Cook-A- Doodle-Doo Personal Chef Service 610-331-6231 ajcoia@aol.com

In this issue... What is a Personal Chef? Easy back to school recipes to save you time! New Menu Items Body Fat MS 30 Mile Challenge Walk Health by Design 5 All-Star Health Supplements Client Testimonials "I work two jobs and knowing that I don't have to worry about eating a nutritious meal when I get home is great. If I forget to take something out of the freezer, these healthy prepared meals are only a few minutes away. Another plus was when I invited my mother over for an impromptu dinner all we had to do was heat and eat and didn't have to spend our time together cooking, cleaning,etc. What more could you ask than quality time with your family. Thanks again Allison. I still have a few left and they definitely help on Saturday evenings when I don't get home until 8-8:30 pm-beats McDonald's." B. O'Reilley - 8/12/09 "We started using Allison's services a few years ago when my husband wanted to give me a birthday gift I would really appreciate. He knows I don't like cooking and am not very creative with food. Having Allison cook for us was supposed to be a one time thing but we kept using her services because her food is fantastic, she customizes it to fit our palate, and she makes every step of the process very easy. My husband and three kids are all happy for the improvement in dinner as well as the additional time I have to spend with them. So am I! Thanks Allison.." R. Fernands - Happy client since 2006 Other testimonials Fundays Calendar Sept 9 - Teddy Bear Day & Andrew Gildea's Brithday Sept 10 - Hot Dog Day Sept 11 - National Hot Cross Buns Day Sept 12 - Jesse Owens Birthday, Kathy Mallet's Birthday & Nicole Mallet's Wedding Sept 13 - International Chocolate Day Sept 14 - National Cream-Filled Donut Day Sept 15 - Alexander Fleming discovers Penicillin Sept 16 - National Cinnamon Raisin Day Sept 17 - National Apple Dumpling Day Sept 18 - National Play-doh Day Sept 19 - National Butterscotch Pudding Day Sept 20-1st Railroad Station Opened Sept 21 - World Gratitude Day Sept 22 - Ice Cream Cone Birthday Sept 23 -Native American Day Sept 24 -National Cherries Jubilee Day Sept 25 - National Crabmeat Newberg Day Sept 26 - National Pancake Day Sept 27 - Samuel Adams Birthday Sept 28 - National Strawberry Cream Pie Day Sept 29 - US Army Established, 1789 Sept 30 - The Flintstones Premiered, 1960 Fantastic Fall September Monthly Observances Childhood Cancer Month Craniofacial Acceptance Month Fruit and Veggies - More Matters Month Healthy Aging® Month National Alcohol and Drug Addiction Recovery Month National Cholesterol Education Month National Infant Mortality Awareness Month National Yoga Month Ovarian Cancer Awareness Month Prostate Cancer Awareness Month Whole Grains Month California Wine Month National Bourbon Month 10 Tips To Healthy Eating And Physical Activity 1. Start Your Day With Breakfast 2. Get Moving 3. Snack Smart 4. Work up a sweat 5. Balance your food choices - don't eat too much of one thing 6. Get fit with friends or family 7. Eat more grains, fruits, and vegetables 8. Join in physical activities at school 9. Foods aren't good or bad 10. Make healthy eating and physical activities fun! Did I say 10? I meant 11! Hire Cook-A-Doodle-Doo Personal Chef Service Who would love a Cook-A-Doodle-Doo Gift Certificate? Surfing the internet for special gift ideas? Create lasting memories instead with the ultimate gift of a personal chef service. Need ideas? Holidays, Birthdays, Mother's Day & Father's Day Elderly & Homebound Individuals House Warming Gifts Corporate Gift for Clients or Employees Home from the Hospital New Parents Gift Certificates September 9, 2009 Ciao Labor Day - The first labor day took place on September 5, 1882 in New York City as a workingman's holiday. It was held a year later on the same date. It became a national holiday in 1894 and the first Monday in September was selected as the official day. It is more by coincidence/tradition that it is celebrated in September rather than a specific reason. The summer is almost over and that means it is back to school and back to our regular routines. Some of you will be packing lunches for the kids, going to college, and trying to get a good and healthy meal on the table. In this issue I have included some simple recipes to help you do just that. In honor of Labor Day I decided that it would be a great day to finish my newsletter, finish my shopping lists for the week, create menus for next week & reflect on a great trip I just had in Houston. The initial reason why Houston was my destination for the Labor Day weekend was free Airline tickets & the Phillies were playing a 4 game series! I then realized I had many Personal Chef friends who live in Houston and it would be a great excuse to see them. I had the pleasure of meeting many of them at past Personal Chef Conventions and keep in contact with them on almost a daily basis via our Personal Chef forums & Facebook. The Phillies were a great disappointment however going to Central Market with other chefs and then having a nice long lunch was priceless. This was a first time visit to a Central Market and I was very impressed. Not only did we stop and taste at least 15 different samplings, I was in awe of how great their Produce, Meat & Seafood departments are. I was in heaven because just about everything I would ever need to make is available. The place was packed however the produce looked like it was just stocked. Why can't we have on here in our area? I think I am on a mission to contact them and tell them we need a store like this in Aston, PA! Check out Central Market For lunch my friend Sharon took us to Good & Company for their Seafood. We had their famous Campechana De Mariscos (Mexican Seafood Cocktails) and they were awesome. She said they were great and we were not disappointed. Now I must try to duplicate them at home! Speaking of home I would like to give a shout out to my niece Nicole who is to be wed this Saturday! Good luck Nicole & Kenny! As always, please feel free to forward this newsletter and if you know anyone who could use my services, pass my information along. Thank you! Allison What is a Personal Chef? All your questions answered! Do you want to eat more meals around the dinner table with your family? Are you time-challenged and resort to ordering in, or eating out often? Do you have special diet needs, or just wish you could eat healthy balanced meals? Tens of thousands of families across North America are now using Personal Chef services to help them eat healthy, regular meals at their own dinner tables, while saving time and money. Over the past 12 years, this growing industry has provided an attractive alternative to North America's fast-food lifestyle, at a cost of the average convenience food order or family restaurant. Spend your Time & Effort on other things - No More "What's for Dinner?" Once you decide to work with Cook-A-Doodle-Doo, you can forget about menu planning, grocery shopping for your dinners, and time spent cooking them. Cook-A-Doodle-Doo will take care of all the details and you won't even have to think about what's for dinner. Customized Menus - What you want, how you want it! Cook-A-Doodle-Doo's goal is to make every meal the very best you have ever tasted. In order to accomplish this, I will work with you to determine your preferences and dietary needs. Cook-A-Doodle-Doo can prepare most any style of food or cuisine to your specifications as well as any favorite recipes you may have. When you hire Cook-A-Doodle-Doo, I will come to your home and conduct an interview and complete a detailed questionnaire. The results of the interview and the questionnaire are used to develop your personalized and customized menus. Meal Preparation in Your Home - Dinner is ready when you are! Cook-A-Doodle-Doo will arrive at your home, on your scheduled cookday, with all of the groceries and utensils needed to complete your meals. I will prepare, cook and package your food right in your home, then either refrigerate or freeze your meals and leave you with complete thawing and heating instructions. This will ensure your meals will taste like they were just made! Your kitchen is left clean and your home smelling wonderful. You simply heat the meals and enjoy the free time, the clean kitchen, and the fabulous food. Flexible & Convenient Service - We make your life easier! Cook-A-Doodle-Doo's job is to make your life easier and your meal times pleasant, so the service works the way you need it to. Most clients enjoy their prepared dinners each weekday, freeing them up to enjoy cooking for themselves on weekends. Others prefer to have meals on hand for just a few days a week, or need more meals than just dinners. Cook-A-Doodle-Doo will work with your schedule and communication style so that if you prefer to be phoned at a specific time, you'll hear from her when it's convenient for you! If email is the way you prefer to stay on top of things, no problem! Cost Effective - Saving you valuable time and money! What is your time worth on an hourly basis? How much time do you spend shopping, cooking and cleaning? How much do you spend on groceries that you throw out of the bottom of the fridge each week? How much do you spend on eating out or ordering in your weekday meals? What would you rather be doing than standing in line at the grocery store? Cook-A-Doodle-Doo clients who have done a cost analysis of hiring Cook-A-Doodle-Doo have told me they're shocked to find out how much money they save. That's before they tell us about how much time they've recovered by making a Cook-A-Doodle-Doo part of their lifestyle! Click to visit Cook-A-Doodle-Doo Easy back to school recipes to save you time! Mini Italian Turkey Meat Loaf Serving Size : 4 1 1/3 pounds ground turkey 1 large egg, beaten 2/3 cup Italian bread crumbs, a couple of handfuls 3 ounces grated cheese 3/4 cup canned tomatoes - garlic & onion 1 small yellow onion, finely chopped 4 cloves garlic, chopped 1/3 cup parsley Salt and pepper 1/4 cup tomato sauce 2 tablespoons extra-virgin olive oil Place turkey in a bowl. Make a well in meat. Fill well with beaten egg, bread crumbs, cheese, onions, garlic, fresh parsely, tomatoes, salt, and pepper. Mix meat and breading and form 4 individual oval meat loaves, 1-inch thick. Coat loaves with extra-virgin olive oil and arrange on a baking sheet. Bake 15 minutes and top with tomato sauce and continue baking for 10-15 additional minutes . Easy Chicken And Vegetables Serving Size : 4 4 boneless, skinless chicken breast halves 2 green and/or red bell peppers, cut into strips 1 pound red potatoes, thinly sliced 1/4 cup prepared barbecue sauce 1 tablespoon orange juice 1/4 teaspoon salt 1/4 teaspoon cracked black pepper 1/8 teaspoon ground red pepper 1/4 cup chopped parsley Coat the unheated grill rack with cooking spray. Preheat the grill. Place each chicken breast in the center of a 12" x 18" piece of foil. Evenly top with the bell peppers and potatoes. In a small bowl, combine the barbecue sauce, orange juice, salt, black pepper, and red pepper until blended. Evenly drizzle over the chicken and vegetables. Bring up 2 long sides of each piece of foil and double-fold with a 1"-wide fold. Double-fold each end to form a packet. Place the packets, seam side up, on the rack and grill for 25 minutes, or until the vegetables are tender and a thermometer inserted in the thickest portion of a breast registers 160°F and the juices run clear. Honey-Mustard Pretzel-Crusted Chicken Fingers Serving Size: 4 Recipe by: Rachel Ray 1 cup spicy brown, yellow or Dijon mustard 1/2 cup honey 4 chicken breasts, each cut into 4 strips, lengthwise or you can buy the chicken tenders about 1 1/2 pounds Canola oil, for shallow pan frying Place the pretzels in a food processor or blender and grind until fine. Transfer the ground pretzels to a shallow dish. Combine mustard and honey in a second shallow dish. Season the chicken with salt and pepper and transfer to the honey mustard, slathering the mustard all over the chicken. Coat a few pieces at a time completely in pretzel crumbs and reserve. Wash up. Heat a thin layer of canola oil in large nonstick skillet over medium to medium-high heat and cook tenders until deeply golden on each side, 10-12 minutes total. Drain on paper towels. Easy Egg Wraps Serving Size : 6 2/3 cups chopped sweet white onion or scallion 1/2 cups chopped red bell pepper 2 cups egg substitute ground black pepper salt 2/3 cups shredded reduced-fat cheese of your choice 4 whole wheat soft taco wraps (8~ in diameter) heated according to package directions 1/2 cups salsa Coat a medium nonstick skillet with cooking spray and heat over medium heat. Add the onion or scallion and bell pepper. Cook, stirring often, 5 minutes, or until tender. Pour in the egg substitute, and season to taste with salt and pepper. Cook, stirring often, until the eggs are almost set.. Remove the skillet from the heat and sprinkle with the cheese. Cover and let stand for 1 minute, or until the cheese has melted. Spoon the egg mixture onto the warmed wraps, and top with the salsa. Roll up the wraps, folding in the sides.. New Menu Items Orange- Sesame Chicken Cutlets Chickpea Stew with Kale and Chorizo Black Bean Enchilada Casserole - WW 7pts Sweet- and- Sour Pork over Brown Rice - WW 8 pts Provencal Chicken over Pasta - WW 8pts Zesty Chicken-noodle Casserole - WW 8pts Turkey-Spinach Meat Loaf Chicken and Piquillo Peppers with Spanish Rice - WW 8pts Full Menu Body Fat A necessary evil! Although excess body fat increases the risk of developing many diseases that affect the health of many people today, we cannot live on lean tissue alone. Fat plays an essential role in maintaining the body. Remember, quality not quantity and you go a long way towards keeping beneficial body fat to remain healthy and fit. We survive from meal to meal because energy is produced from stored fat as we need it. Fifteen percent of the average woman's body weight is fat that provides readily accessible energy. Another four percent is stored for the demands of pregnancy and breast feeding. The average woman has enough stored fat to survive a 60-90 day fast. Approximately four percent of body weight is made up of fat in the organs, skeletal muscles, and central nervous systems. This fat is sometimes referred to as "essential fat" because these organs will stop functioning if it is depleted. Having too little fat is a health hazard. The risk of premature death begins to mount when body mass index (BMI) drops below 18. As in everything else in life, men and women are different when it comes to fat distribution. Women deposit fat on the thighs and buttocks. Men carry around their middle. That's where the female pear and the male apple come in, although it is a very broad generalization. Lots of evidence leans towards fat distribution being related to a person's hormonal levels. Women who have a higher proportion of circulating estrogen tend to have smaller waists in relation to their hips, while those who have a higher proportion of androgens to estrogens tend to have higher waist/hip ratios as well. Whatever the reason for excess fate, we know that exercise and diet changes may help to correct your situation. Exercise on a regular basis is a key ingredient to weight management, with proper nutrition taking the lead as the most important life style to change if you need to lose weight. Data from the National Weight Control Registry indicate that women who maintain a substantial weight loss for more than three years use an average of 400 calories a day through regular exercise of all types. If you are overweight and have an apple shape, a reasonable approach is to begin to exercise at a comfortable rate and gradually build up to higher-intensity workouts. If you are not overweight but are gaining weight around the abdomen, try exercising at a high intensity for 20 minutes a day, perhaps utilizing the interval training principle. A sound and nutritional eating plan is an extremely important component to keeping your fat stores at an optimal level. Eat too little, the body, being an amazing machine, will store fat, sensing that survival is at stake. But there is a way around that. Instead of drastically cutting calories all at once, gradually reduce calories, but focus mainly on changing the types of foods you consume. Substitute with foods that require the body to use more stored calories to digest them rather than reducing calories. In general, carbohydrates and proteins consume more energy in the digestive process than fats do and complex carbohydrates take more energy to digest than simple carbohydrates. Eat smart and lose pounds for good while creating a healthier, leaner you. Diane Catrambone, Health Coach/Personal Trainer Diane@dianecatrambone.com Diane Catrambone 610-384-1512 MS 30 Mile Challenge Walk Help find a cure for MS Team Walk- A-Doodle-Doo & Lou will be participating in the MS Challenge Walk on October 17 & 18, 2009. We will walk 30 miles over 2 days though Brandywine Valley on the first day and on the streets of Philadelphia our second day. Closing ceremonies will be held at the Kimmel Center which will make it even more memorable. Challenge Walk MS changes the lives of everyone involved, including people with MS. Because all participants must raise a minimum of $1,500, this event gives local people with MS access to specialized MS clinics, medical equipment loans, information services, symptom management workshops and transportation. In addition, a significant portion of every dollar raised is used to support groundbreaking research designed to find new treatments and, ultimately, a cure for MS. It is not too late to donate! We need your help to find a cure for this devastating disease! PLEASE DONATE Health by Design WOW...HERE'S THE PERFECT WAY TO... Lose Weight and Feel Great! Be Strong...Lean...Flexible Get Hands On Personal Training for a Fraction of the Cost Join a community of supportive healthy women Get FREE Bonuses and Gifts! Location/Times Shannon Cooper Academy of Dance 416 West Kings Highway Wagontown-8 session classes Monday/Wednesday - Multi-Training 9:00 a.m. Tuesday/Thursday - Boot Camp 5:30a.m. 105 Antes Lane Coatesville - 4 session classes Saturdays - Multi-Training 8:00am Multifunctional Training-60 Minutes Increase range of motion, gain muscle strength using bands and body resistance exercises and increase cardiovascular endurance. Receive expert attention to form and technique while having fun with movement. Taught by a personal trainer/health coach, all levels of fitness are welcome as Diane will help you adapt to your particular needs. Boot Camp-45 Minutes Prepare for the day's challenges! The workout is designed for all levels of fitness as you work at your own pace through a circuit of different exercises . Receive expert attention to form and technique while learning how to properly perform such exercises as the pushup, squat, plank etc. Held outdoors/indoors we are on no matter the weather! Pricing 8 classes for $99 4 classes for $60 Register Today Diane Catrambone, Personal Trainer/Health Coach Visit me on the web: Diane Cantrambone Call: 610-384-1512 Email: diane@dianecatrambone.com BONUSES BONSUES BONUSES Free Teleclass Each Month on Various Topics ($50 VALUE) 15% off any of my coaching/training packages! (PRICELESS) 5 All-Star Health Supplements 5 Supplements You're Not Taking....but should By Richard Laliberte , Richard Laliberte is a freelance writer for Prevention Magazine. Dietary supplements have officially gone mainstream: About two-thirds of Americans take them, and over three-quarters of doctors recommend dietary supplements to patients, according to recent surveys. Among the dizzying array of natural products found on pharmacy and health food store shelves, we've uncovered five truly outstanding complementary treatments in pill form that hold up to scientific scrutiny just as well as prescription drugs do. For Everyone: Fish Oil The Research: Talk about a heartfelt endorsement: "The only dietary supplement consistently shown in randomized clinical trials to work against cardiac death is fish oil," says Dariush Mozaffarian, MD, DrPH, assistant professor of cardiology and epidemiology at Harvard Medical School and Harvard School of Public Health. Omega- 3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid, more commonly known as EPA and DHA) found in salmon, tuna, and other fish appear to increase heart health and fight cardiac death by stabilizing the heart's electrical system. Other benefits include lowering blood pressure and triglycerides, slowing arterial plaque buildup, and easing systemic inflammation. Fish oil was more successful than statins at preventing death in heart failure patients, according to a recent Italian study. Bonus Benefits: Research shows the omega- 3s in fish oil may also help lower your risk of stroke and nonlethal heart attacks, relieve anxiety and depression, and reduce the risk of cognitive decline. Try It: Since most Americans don't eat two servings of fish a week as suggested by the American Heart Association, many heart health experts recommend taking daily dietary supplements containing 1,000 mg of EPA and DHA combined (even if you are a fan of fish). "The main side effect is fishy burps, but storing softgels in the freezer and taking them with food can help," Mozaffarian advises. Nearly all commercial fish oil brands are reliably safe, but check labels for the EPA and DHA amounts per serving. For Everyone: Vitamin D The Research: It's suddenly one of the most popular vitamins on the planet, and for good reason: Up to 53% of us may not get enough vitamin D from sources such as direct sunlight or food (fish and fortified dairy, for example), reports the National Institutes of Health--and the current guideline of 400 IU daily has recently been dismissed by experts as insufficient. That's because this nutrient has wide- ranging health impacts: More than 1,000 human and lab studies indicate that vitamin D not only augments calcium absorption but may also ward off breast, colorectal, ovarian, and other cancers. And getting too little vitamin D could cause premature death from heart disease, according to a recent study. "Vitamin D has really gotten the attention of the medical community," says Michael Holick, MD, director of the Bone Health Care Clinic at Boston University School of Medicine. Bonus Benefits: Getting more vitamin D may also lower your risk of developing autoimmune diseases such as type 1 diabetes, multiple sclerosis, and rheumatoid arthritis, studies have found. And not getting enough has been linked to bone, joint, and muscle pain; fibromyalgia; and osteoarthritis. Try It: Take vitamin D as dietary supplements because food and sun are rarely sufficient, particularly if you live in northern states that get little daily solar radiation during the winter. "If you take 1,000 IU a day and get 5 to 10 minutes of unblocked sun a few times a week, you're almost guaranteed to get enough," says Holick. Supermarket and pharmacy brands are considered safe and effective and cost pennies per pill. Click to find out the other 3 Our Sponsors & Friends Team Walk-A-Doodle-Doo+LOU Marions Room 2 Dogs Barking Valeries Dance Studio GiggyBites- Hand baked dog treats Hanger & Associates, Inc. Linda Jassmond - Personal Trainer The Critter Sitter CJ's Stix Bronwyn L. Martin, MBA, CFS, CRPC®, CMFC® Tague Personal Training Gift of Life Program Health By Design, Inc Restart - Serving the homeless in Philadelphia Guardian Nurses Thank you for taking the time to read my newsletter. I hope you have found it helpful. If you have any ideas for future items or if you would like to write an article, please let me know. If you have any questions regarding getting a healthy meal on the table, drop me an email. I am always quick to reply and if I do not have an answer, I will get you one. If you could pass this newsletter on to people who may benefit from my service, I would greatly appreciate it. There are many great links in my Sponsors & Friends section, so please be sure to check them out and click on their link. Be happy, safe and most importantly, eat well! Allison Cook-A- Doodle-Doo Personal Chef Service 610-331-6231 ajcoia@aol.com

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