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Dr. Kjar's Favorite Stew
 Dr. Kjar's Favorite Stew Dr. Kjar & Candessa
What is better than comfort food when the weather turns chilly and fall has finally arrived? If you know Dr. Kjar, you know that he loves to cook, especially adjusting the recipes he works with to improve the flavor. Enjoy this delicious meal. We know we will!
Rich Beef Vegetable Stew served over garlic mashed potatoes
 
INGREDIENTS:
 
– 2 pounds Beef steaks or pot roast, Tender trimmed and cut into 1 inch cubes
– 2 tablespoons Vegetable oil
– 1/4 cup Flour
– 2 cups Red wine **
– 1 cup water
– 3 cups onion , narrow wedges (3/4 pound)
– 1 1/2 cups carrots, cubed
– 1 cup of diced celery
– 1 tablespoon garlic, minced
– 5 1/2 tablespoons oregano, fresh chopped
– 5 1/2 tablespoons dill weed, fresh chopped
– 1 pound mushrooms, sliced
– salt, to taste
– pepper, to taste
– potatoes, garlic mashed 
– 2 cups apple juice, ** to replace red wine
– 2 cups grape juice, ** to replace red wine
 
 
METHOD:
 
1. Saute beef Saute beef in oil in large skillet or pot over high heat until browned and dark drippings form
 
2. Mix in flour then wine and water, scraping loose the drippings on bottom of pan
 
3. Add onions, carrots, celery, garlic and herbs, cover and bring to boil.  Cook at a lively simmer for 30 minutes or until beef and carrots are tender, stirring occasionally.  Add more water if stew dries out.
 
4. Add mushrooms and salt and pepper to taste.  Return to boil and simmer 10 minutes.  For a richer flavor and softer meat, slow cook overnight at low temperature.
 
5. Serve over garlic mashed potatoes (see below).
SERVINGS: 8
SOURCE: Deseret News & Greg Kjar
 
 
 
Garlic Mashed Potatoes
 
INGREDIENTS:
 
– 3 lbs. Russet potatoes
– 1 cup milk
– 1/4 cup butter or margarine
– 3 or 4 teaspoons minced garlic (to taste)
– Salt
 
 
METHOD:
 
Pare potatoes and cut into chunks. Place in large saucepan, cover with water and bring to boil. Simmer 15 minutes or until tender.  Meanwhile, heat milk with butter and garlic to a simmer in another pan or microwave-safe dish in microwave oven. Drain potatoes; place in bowl. Beat in milk mixture, half at a time, using quick bursts, but don”t overbeat, so potatoes stay light and creamy. Salt to taste. Makes 8 (scant-cup) servings.
SERVINGS: 8
SOURCE: Deseret News & Greg Kjar
Five Fall-Favorite Desserts Under 250 Calories
 Five Fall-Favorite Desserts Under 250 Calories Dr. Kjar & Candessa

With UEA in full-swing and the holiday season beginning, we know it can be hard to stay on track! But not all tasty desserts have to set your daily calorie goal up in flames. So fire up the oven, and get your sweet tooth on, almost guilt-free!
Follow the link to check out all 5 delicious recipes: http://blog.myfitnesspal.com/5-fall-favorite-desserts-250-calories/

Should I Invest in a Detox Cleanse?
 Should I Invest in a Detox Cleanse? Dr. Kjar & Candessa
Should I Invest in a Detox Cleanse?
Short answer: No.
Now for the details.
Detox diets are all the rage these days, with many celebrities touting a “Master Cleanse” or a similar juice fast designed to clear the body of toxins. Many people turn to these diets as a means of rapidly losing weight.
However, there is absolutely no evidence that these types of diets do any detoxification at all. We humans already have a special organ that knows how to deal with toxins and remove them efficiently from the body. It’s called the liver. 
Furthermore, juice fasts don’t really help you lose weight beyond the first few pounds of water weight, which you can lose with any type of caloric reduction. The problem with detox diets is that they are extremely low on macro-nutrients and may actually contribute to the loss of lean muscle tissue!
Going on a liquid-only, extremely low-calorie diet will also lead to light-headedness, inability to concentrate at work, and low energy levels which will make it hard for you to exercise.
Lastly, after a few days of a detox fast, you will be so hungry, that your rebound will surely lead to overeating.
Bottom Line
If you truly want to detoxify your body, start by reducing your processed food intake. Then double down on your fruit and vegetable intake. You’ll be amazed how wonderful you’ll start to feel.
What a Healthy Summer BBQ Plate Looks Like
 What a Healthy Summer BBQ Plate Looks Like Dr. Kjar & Candessa


Navigating summer barbecues may seem like a daunting task when you’re trying not to undo all the healthy eating you’ve been doing all winter long. Yes, you can still be swimsuit-ready and enjoy poolside parties without going overboard on calories. Below you’ll find examples of what a healthy, but satisfying, summer cookout plate looks like at four different calorie counts.
First, some quick tips: Make sure at least half your plate is filled with fruits and veggies, then add protein and a whole grain or starchy vegetable if you’d like. Grilled chicken and fish are great lean protein options, too, but don’t deny yourself that hot dog or burger if you’re craving it. Most important, pay attention to portion sizes. We won’t tell you to avoid potato salad at all costs or swear off any food you really love; just stick to reasonable portions and make sure you’ve got veggies and protein mixed in.