welcome to the spirit of cooking seattle's only cooking show featuring the psyche cooks airing on channel seventy seven slash twenty three and streaming on the internet at seattle community media dump or today on our show we are going to prepare perfect meat loaf and serve it with the side of mashed potatoes and beets so once you join us today while we celebrate life well and good company if you'd like to have a copy of our recipes email us at spirit of cooking t v ads dot com our show streams on the internet at seattle community media dot org and it is on the website as video on demand click on view watch video on line and it will take you to the right place so let's get started are i found some in for a ration about the garden salads and how important salads are for us you know putting together could sell it is a great way to and a lot intrusion into your diet and we also have some tips about challenging your mind one of the things it beats do is say good she did think better going to go ahead we're going to put it in the pan am and we're going to microwave it for about oh fifteen twenty minutes and then we're going to be sticking it in the oven with a little topping and we'll have a nice little crust on it so i guess  the potato to start cooking we're going have mashed potato this i better get busy and put this together and now carolyn will be giving you some house carrots and household tips whatever she's going to tell you well welcome i'm going to read you some tips for your health and well being and this is something we do on the show to lighten  audiences to wonderful new things and we're going to talk about challenging your mind no matter what your age you can always learn new things and remember old ones like the body the mind needs exercise to stay fit here are two brain exercises to help you remember more try visual cues for instance imagine a room in your home and mentally prepare items from a grocery list with merely your points throughout car to remind you pick up cat food or review of thirty one studies that these types of techniques helped adults memory improve eighteen to get to a newer restraint on the next time you say go saying the word jay can serve as your guy working crossword puzzle or other puzzles is a wonderful way that the brain saving activities that we need we we can learn by watching different television shows we're listening to the radio visiting museums playing games such as cards or crossword puzzles or pseudo co reading magazines books and newspapers working a crossword or other puzzles the key to choose any mentally stimulating activity you  and do it often for example you might want to take a course in the subject that intrigues you or learn how to play a musical instrument consider cultivating a new hobby such as woodworking photography or painting we're joined this book discussion group when it comes to your bringing the rule to follow is use it or lose it in adulthood be sure to keep seeking new man top challenges and don't let your mind retire when you do in one study older adults who spend the most time on mentally challenging activities have about half the risk of developing alzheimer's disease as those who seldom engaged in such activity that's for us to remember now we're going to talk for tip number two is get pardon for id in your diet a delicious salad can be low in bad fats and calories and high in nutrition but only if you choose the right green and garnishes those who eat salad and raw vegetables get creative and try salad recipes with fruits nuts seeds and meat and fish seasonings and cheeses nuts and seeds like pumpkin and let it set for about half an hour in a truly tender but the recipe says it cooks for about forty five minutes actually and my experience mido takes at least an hour and thirty minutes and that's why i'm going to put it in the microwave now or put it here in this hand so we can put it in the microwave and cook a little bit and then when it started cooking or after it's been twenty minutes i'm attended our and put it our perfect meat loaf and what we do is we take one and a half pounds ground beef three fourths cup quick two to eight ounce cans of hunt's tomato sauce combine your first sixteen greedy us with one can tomato sauce pack bake one hour three hundred fifty degree of and for your second can of tomato sauce over the top of me low and bake twenty minutes a bowl and then she'd take the bread crowds and pieces of bread that she'd break up for just a day old bread and she'd put that in the bowl next it around and one or two eggs b and she'd put that into the whole mixture and stirred all around she didn't have any tomato sauce everything was in the well that's a pretty every yeah it was interesting how she put it all together and they were all of a whole meal came out of the aha yeah my mother used to make combination with meat loaf right the support of seattle community media you can view our show on channel seventy seven or channel twenty three and on video on demand check out our website at w w w spirit of cooking t v dot com and email us for the recipes from yesterday i had a salad with pickled beets and had red peppers and i mean and it was very very delicious and also i had a kale salad which i've never had before and it was just chaos garlic crew times with a little bit of dressing on it and it really was very filling in fact if we had time we kind of went down to the grocery store that's ok oh but that's another show we can do everything at once so we're going to do is put these in here and period in a few minutes to mash up and we've got about eight minutes for our meat loaf and the woman and then we'll be ready to eat so if there's anything else you want to say carol i'm being kept here and you can and i am well i we have a wonderful tear were storing fish and this is something that you should think about when you have fresh fish in the way you want to put it in your refrigerator so leave seafood in its original packaging place on a bowl of ice in the refrigerator before preparation to freeze seafood slip the original thought out so putting it in the freezer six months no longer ok now them and there's a little bio in there and you'll see her picture and i'm sure that many of you who went to the p c c will be very familiar with very and i've tried some of her suppressed pieces and i think they're very very good so when our car comes out think we've come to the end of our time and we hope that you enjoyed being with us this half hour and we thank you for allowing us to come into your home and on your computer through the support of c l community media you can view our show and channel seventy seven slash twenty three