Protein All-Star Snacks

From the Biggest Loser newsletter comes this list of snack goodies!

Protein All-Star Snacks


The Biggest Loser Club eating plan encourages snacking, and fortifying a snack with protein will give you extra energy to go the distance. Here are some protein all-stars that our experts recommend:



1. Edamame (1/2 cup), buy frozen and follow cooking instructions (80 calories)



2. 5 celery stalks (4" long) and 1/2 cup low-fat cottage cheese (95 calories)



3. 1 large dill pickle and 1 tablespoon natural peanut butter (125 calories)



4. WASA Rye Crispbread (1 cracker) with 1/2 cup low-fat cottage cheese (115 calories)



5. Two slices turkey breast lunch meat rolled with 2 teaspoons cranberry jelly (100 calories)



6. Thinly sliced medium apple or pear with 1 ounce of cheese (150 calories)



7. Shrimp cocktail, 12 small shrimp with ¼ cup cocktail sauce (100 calories)



8. 1/4 can tuna with 1/4 cup non-fat plain yogurt and 1 miniature box of raisins (125 calories)



9. Cottage cheese, 1/2 cup low-fat + 1/3 cup canned pineapple (120 calories)



10. Veggie burger, soy-based, + 2 pickle slices and 1 tablespoon of mustard (110 calories)

Weight Loss Wednesday

Each Wednesday we share with you another weight loss story. Some weeks you will find individuals who lose weight in a not so sound manner, and it is then we will point out those errors to you. Others, like this week's story, chose a sound diet and exercise regime that leads them to exceptional weight loss and super health rewards!

Before: 230 lbs

After: 135 lbs

Growing up, Sweta Srivastava always wanted to participate in team sports, but her weight kept her stuck on the sidelines. Thanks to a friend's support and a newfound passion for martial arts, the 23-year-old benefits administrator from Toronto took 95 pounds off her 5'5 1/2" frame.

The Gain

As a teen, Sweta regularly indulged in late-night "snacks" of Chinese takeout. By high school, she was 200 pounds; in college, 24-hour buffet-style dining halls tacked on 30 more.

The Change

After she graduated in May 2007, a pre-med pal warned Sweta that her weight put her at risk for heart disease, diabetes, and possibly an early death. It shocked her into action.

The Lifestyle

Eating small, healthy meals throughout the day curbed Sweta's urge to snack at night. Suddenly, she had more energy. "Big meals made me feel lethargic," she says. Spinning and kickboxing classes helped her shed 50 pounds. Then she took up Muay Thai, a form of martial arts, and dropped 20 more. In January 2009, she began working with a personal trainer, and she reached her goal weight of 135 pounds seven months later.


The Reward

Sweta scored her first pair of jeans—she'd always been too heavy for them—and tons of confidence. "Now I'm looking forward to the next challenge," she says.

Sweta's Tips

Read labels. "I don't buy any food that has 15 grams of fat or more."

Keep gym clothes in your car. "I never have an excuse not to exercise."

Try a class. "Instructors will push you harder than you might push yourself."

Continuous Chest Compression - CPR That Saves Lives!

Tantalizing Tuesday - 23 February 2010

Chicken Barley Soup

Ingredients

1 tsp olive oil

3/4 cup chopped onion

3/4 cup chopped celerery

1 package (8-ounces) sliced mushrooms

1 cloves garlic

1/4 tsp fresh ground black pepper

1/2 cup uncooked quick-cooking barley

1/4 tsp dried thyme

4 cups fat-free reduced sodium chicken broth

1 cup chopped cooked chickn [I used chicken breast fillet cooked and chopped into bite-sized pieces]

1 bay leaf

juice of 1 lemon

Parsley (optional)

Directions

1. Place oil in  Dutch oven. Add onion, carrot, celery, mushrooms, and gralic. Cook over medium-heat 5 minutes.

2. Add pepper, barley, thyem, broth, chicken and bay leaf. Bring to a boil; reduce heat, cover and simmer 25 minutes or until vegetables are tender.

3. Discard bay leaf. Stir in lemon juice and sprinkle with parsley if desired.

Makes 8 (1 cup) servings

Diretary Information:

Calories: 102 calories

Total Fat: 1g

Saturated Fat: <1g

Protein: 9g

Carbohydrate: 15 g

Cholesterol: 13 mg

Fiber: 2g

Sodium: 307 mg

FLFL: 1 serving makes 1/3 total need for a FLFL plate. You can eat double, or teiple servings [if you have room!]. Or simply add an extra 1/2 chicken breast fillet. cut into bite-sized pieces to each serving to make a complete FLFL plate. [Which is how I made the requirements work for me.]

Viamin D Supplements Could Help Fight Crohn's Disease

Vitamin D Supplements Could Fight Crohn's Disease

A new study has found that Vitamin D, available
in a wide range of supplements including
multi-vitamins, cod liver oil, etc. can counter the
effects of Crohn's disease.

A team of scientists from Research Institute of the McGill University Health Centre and the
Université de Montréal present their findings about the inflammatory bowel disease in the Journal of Biological Chemistry.


"Our data suggests, for the first time, that Vitamin D deficiency can
contribute to Crohn's disease," explained the researchers, specifically
noting that people from northern countries, which receive less sunlight
that is necessary for the fabrication of Vitamin D by the human body,
are particularly vulnerable to Crohn's disease.


Vitamin D, in its active form is a hormone that binds to receptors
in the body's cells. The team's interest in Vitamin D was originally
in its effects in mitigating cancer. Because his results kept pointing
to Vitamin D's effects on the immune system, specifically the innate
immune system that acts as the body's first defense against microbial
invaders, they investigated Crohn's disease. "It's a defect in innate
immune handling of intestinal bacteria that leads to an inflammatory
response that may lead to an autoimmune condition,"


Vitamin D acts directly on the beta defensin 2 gene, which encodes
an antimicrobial peptide, and the NOD2 gene that alerts cells to the presence of invading microbes. Both Beta-defensin and NOD2 have been linked to Crohn's disease. If NOD2 is deficient or defective, it
cannot combat invaders in the intestinal tract.


What's most promising about this genetic discovery, is how it can be
quickly put to the test, stressed the researchers. "Siblings of patients
with Crohn's disease that haven't yet developed the disease might be
well advised to make sure they're vitamin D sufficient. It's something
that's easy to do, with Vitamin D supplements. The vast majority of
people would be candidates for Vitamin D treatment."


"This discovery is exciting, since it shows how an over-the-counter
supplement such as Vitamin D could help people defend themselves
against Crohn's disease," reported the scientists. "We have
identified a new treatment avenue for people with Crohn's disease
or other inflammatory bowel diseases."


This study was funded by a grant from McGill University.


***Note: We offer Cold Liver Oil Softgels that contain 2,500 IU of Vitamin A and 270 IU Vitamin D. Please email your request for more info below.

Side Effect Saturday - Dyslipidaemia

Today we'll take another look at still another side effect of obesity.

DYSLIPIDAEMIA


Abnormalities in the serum levels of LIPIDS, including overproduction or deficiency. Abnormal serum lipid profiles may include high total CHOLESTEROL, high TRIGLYCERIDES, low HIGH DENSITY LIPOPROTEIN CHOLESTEROL, and elevated LOW DENSITY LIPOPROTEIN CHOLESTEROL.

From WebMD we learn the risk factors of high-cholesterol:

High Cholesterol Risk Factors

Cholesterol is a waxy, fat-like substance made in the liver and found in certain foods, such as from animals, like dairy products, eggs, and meat. The body needs some cholesterol in order to function properly. However, too much cholesterol can increase a person's risk of developing heart disease. There are several factors that contribute to high cholesterol -- some are controllable while others are not.

Uncontrollable High Cholesterol Risk Factors:

· Gender: After menopause, a woman's LDL-cholesterol level ("bad" cholesterol) goes up, as does her risk for heart disease.

· Age: Your risk increases as you get older. Men aged 45 years or older and women aged 55 years or older are at increased risk of high cholesterol.

· Family history: Your risk increases if a father or brother was affected by early heart disease (before age 55) or a mother or sister was affected by early heart disease (before age 65).

Controllable Risk Factors for High Cholesterol Include:

· Diet: The saturated fat and cholesterol in the food you eat raise total and LDL-cholesterol levels.

· Weight: Being overweight can make your LDL-cholesterol level go up and your HDL level go down.

· Physical activity/exercise: Increased physical activity helps to lower LDL- cholesterol and raise HDL-cholesterol (the "good" cholesterol) levels. It also helps you lose weight.

Notice that the CONTROLLABLE RISK FACTORS FOR HIGH CHOLESTEROL INCLUDE: DIET and PHYSICAL ACTIVITY/EXERCISE.

Regardless, you should have your cholesterol checked regularly. Diet and exercise may not always be enough to control this, however, obesity can be the reason it becomes a part of your health history if you allow it to.

Barbecued Lentils

A fan of beans, especially as an alternative to meat dishes, I was pleased to get this in the Biggest Loser newsletter this morning. Sounds yummy! Haven't tried it yet, but looking forward to it!


Enjoy!

Barbecue Lentils

This is a contestant favorite, going all the way back to Season 1! The Biggest Loser nutritionist Cheryl Forberg always teaches each new crop of contestants how to make this in her cooking boot camps at the ranch.



1 tablespoon olive oil

1 cup chopped red onion

1 tablespoon minced garlic

2 teaspoons chili powder

1 teaspoon mustard powder

2 cups fat-free chicken or vegetable broth

3/4 cup tomato sauce

3 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

2 tablespoons agave nectar or honey

1 1/2 cups dry (uncooked) brown lentils, rinsed

Salt and pepper to taste



Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic.



Add broth, tomato sauce, vinegar, mustard, agave, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.



Yield: 2 quarts; 8 (½-cup) servings



Calories 150, Prot 11 grams, Carb 28 grams, Total fat 1 gram, Sat fat 0 grams, Poly fat 0 grams,Mono fat 0 grams, Choles 0 mg, Fiber8 grams (Sol 1 grams), Sodium 54 mgs

Follow Friday

Today I’d like to introduce you to Best Diet Tips.

This web sit is hosted by Carol Scheible of North Carolina, who shed 100 pounds and became a marathon runner. Carol shares her story on this site as well as her tips on not only losing weight, but maintaining that loss as well.

Carol’s is an inspirational story you won’t want to miss!

Carol's BEFORE:

In 2002 at 244 lbs and size 22/24

Carol's After:

In Dec. 2005 at 136 and size 10.

Question On Trans-Fats

From over at Everyday Health comes the following question and answer regarding trans-fats.

Q: I'm trying to avoid trans fats, as you suggest, but I don't know how to determine which foods they're in. How do I read and interpret the food label to find trans fats?

A: The U.S. Food and Drug Administration (FDA) requires food manufacturers to display the amount of trans fats on all of their product labels. You'll see this number listed on the Nutritional Facts panel after Total Fat and Saturated Fat. Dietary supplements (such as energy and nutritional bars) will also list trans fats on their Supplement Facts panel if the product contains 0.5 grams or more of trans fat.

Trans fats are created when manufacturers turn liquid oils into solid fats through a process called hydrogenation, which was originally done to increase the shelf life of foods. But we now know that consuming trans fats contributes to clogged arteries -- which can lead to heart disease or stroke.

Besides listing the amounts of trans fats, these labels will also tell you the amounts of saturated fats and cholesterol so you can compare products and choose the ones with the lowest amounts. Why should you be concerned about these numbers? Consuming trans fats raises your LDL ("bad") cholesterol levels, which in turn increases your risk for heart disease, stroke, obesity, and other conditions. These fats also lower your HDL, the good, protective form of lipids. Foods high in saturated fats and cholesterol can also increase your risk for heart disease, but since trans fats have a negative effect on both HDL and LDL, they probably pose an even greater risk than saturated fats.

Try to minimize your intake of trans fats as much as possible, and instead focus on eating products containing the "good" fats, such as extra-virgin olive and canola oils.

Tell-It-All Thursday on the FLFL Program

Today is the day when I report on my progress, or lack thereof, on Food Lovers Fat Loss Program.

I was quite upset this week when I stepped onto the scale and realized a gain of four pounds.

I understand that on occasion this is going to happen to me now, as I am totally unable to exercise, due to a serious back injury. I am even in a very confining back brace, which limits my movements ALOT. I will be confined to this brace for at least 9 months and perhaps as long as a year. [It all started when I hit a deer with my car back in November. The deer jumped up and even ran away from the scene! I, however, am in this back brace and walk with the aid of a cane. Go figure!]

So, my current weight loss is a +4. Meaning that I am down a total of 75 pounds.  With about that much more to go. Ugh. I had so wanted to break through the 80 bound barrier today! Maybe next week.

Slash Heart Risks

The good folks over at Prevention Magazine have agreat 28-day slide show helping you to slasdh your heart risks!

Pick just one a day for 28 days, and then slowly add them into your routine, as many as you can! You can view the slideshow here.

Weight Loss Wednesday

Amber used Jilliam Michael’s website to lose weight and train her body.

She’s lost 90 pounds so far!!!

Growing up, I always led a very active life. I played softball and basketball, ran track, and was a member of the cheer and pom squad. However, during college I lost a lot of weight (down to 107 pounds at 5'6") due to a bacterial ulcer that doctors didn't pinpoint for two years. After two weeks on a heavy antibiotic, I was good as new…or so I thought. After two years of near starvation, my body started to hold on to every morsel of food I put in my body. For the next ten years, I slowly gained pounds at a time, and I struggled to find myself. Not happy in my personal life, I dove headfirst into my career in politics, never realizing just how out of control my weight had become.

The final straw came in May 2007 at my sister's wedding. She had asked me to be a part of her big day, and I turned her down, because at 247 pounds I didn't want to stand up in front

of so many people. I was never so ashamed of myself for allowing my life to get so far out of my control. I made a vow to myself that day I would shed 100 pounds and take control of my life.

It took time for the transition: I needed my friends and family for accountability, and I threw out all my bad food and restocked my fridge with healthier food. On Monday, June 4, 2007, I officially began my journey. I developed better eating habits first, and in late July I started working out. Like almost everything else I do in life, I went full-steam ahead, not realizing that the years of being sedentary weren't going to allow me instantly to run for two miles. I got an overuse injury, but I was determined to not let it stop me from accomplishing the goals I had set for myself.

During this time, I found Jillian's site and the 10-Ton Challenge — it was exactly what I needed to motivate me. I saw how passionate and deeply caring Jillian was with her contestants on The Biggest Loser, but I also admired how she pushed them out of their comfort zone both mentally and physically at the same time. I started doing circuit training "beatings" religiously, leaving out the lower-body portions because of the injury but eventually working my way up to completing all five circuits, as well as two more days of spin class and two additional days of running. I purchased a heart-rate monitor to ensure my workouts are on point and a calorie-counting book to make sure my diet is on point. My goal, which Jillian helped me formulate, is to be able to maintain five hours of exercise a week for the rest of my life.

I am grateful for Jillian Michaels's passion to help others lead healthy, fulfilled lives. After winning the 10-Ton Challenge essay, I was amazed by the time I spent with Jillian in Los Angeles. In my one-on-one workout she helped me realize something about myself that I hadn't known up until that day — I'm strong and capable of much more than I ever thought possible. I'm still learning, growing, succeeding, and failing. And I'm okay with all of it. Before I couldn't and wouldn't tell people "No," but now I say it regularly without guilt. I love that I feel confident enough to wear cute little tank tops, I love that exercise makes me feel strong, and I love not being scared of what lies ahead.

The extra weight I carried around for a little more than a decade not only weighed me down physically, it also weighed down my personality. Now that the weight has been literally lifted off my shoulders, I feel like a completely different person. I'm the Amber I used to be — I've always laughed a lot and enjoyed making others laugh, but now it has a whole new meaning. I'm not laughing to cover up insecurities in my life; I'm laughing because of the pure joy I feel deep inside myself.

Chocolate-Mint Cups

Chocolate and mint are my weakness!!! Finally I can have them and have guilt-free!
I just got this recipe from over at Diabetic Living, and I can't wait to give it a try!


Chocolate-Mint Cups

1 4-serving-size package sugar-free instant chocolate pudding mix



2 cups fat-free milk


1/4 of an 8-ounce container frozen light dessert topping, thawed


1/8 to 1/4 teaspoon mint extract


Green or red food coloring (optional)


Frozen light whipped topping, thawed (optional)


Mint sprig (optional)

1. Prepare pudding mix according to package directions using the 2 cups fat-free milk. Set aside. In a small bowl combine dessert topping, mint extract, and, if desired, food coloring to make desired color.

2. In 8 small dessert bowls layer half the pudding, followed by dessert topping and remaining pudding. Cover and chill for 2 hours or until set. If desired, top with whipped topping and mint. Makes 8 individual desserts.

Nutrition Facts Per Serving:

· Servings: 8 individual desserts

· Calories 54

· Total Fat (g) 1

· Saturated Fat (g) 1

· Monounsaturated Fat (g) 0

· Polyunsaturated Fat (g) 0

· Cholesterol (mg) 1

· Sodium (mg) 191

· Carbohydrate (g) 9

· Total Sugar (g) 4

· Fiber (g) 0

· Protein (g) 3

FLFL = 1 snack

Cranberry Good For The Heart!

Flavonoid - OPCs (oligomeric procyanidins) Now Recognized As Beneficial for Heart Health...

Fruit Sources of Antioxidants, Carotenoids, Phytochemicals Suppling High OPC Flavonoid
Levels Are Proven Beneficial For Supporting Cardiovascular Health.

Cranberry juice rich in antioxidant
procyanidins is effective at boosting
the health of blood vessels, thereby
supporting previous research
supporting the cardiovascular health
of such compounds.

While the potential heart health benefits of flavonoid-rich diets have
been reported previously, there was uncertainty about which specific
phytochemicals present in flavonoid-rich foods provide the most the
benefits, according to the British and Japanese researchers behind
the new study.

Findings published in the Journal of Agricultural and Food
Chemistry indicate that oligomeric procyanidins (OPC) had "by far
the most potent effects" on the function of the endothelium (the cells
lining blood vessels).

The research also builds the science and understanding
surrounding the consumption of cranberry juice. "Cranberry
consumption is mostly studied in relation to the beneficial effects
of A-type procyanidins on urinary tract health," explained the
researchers. "However, when the anti-atherosclerotic actions of
OPC are also considered, the daily consumption of cranberry juice
is likely to have multiple health benefits."


Study details
The researchers tested the effects of flavonoids on endothelial
function. The in vitro tests focussed on measuring of synthesis of
the vasoconstrictors endothelin-1 (ET-1).

Extracts of cranberry and cranberry juice (Ocean Spray Cranberries)
compared to apple, cocoa, red wine, and green tea showed that
OPC content determined the extent of inhibition of ET-1 synthesis,
they said. Procyanidin-rich extracts of cranberry juice were also
found to produce changes in the morphology of endothelial cells
that were independent of the compounds' antioxidant activity.

"In agreement with previous studies on cultured endothelial cells
or isolated vessels, compared to flavonoid monomers, OPC
have by far the most potent effects on endothelial function," wrote
the researchers. "Whether this is also true following dietary
consumption of products containing OPC requires a more detailed
examination of the relationship between bioavailability and
functional effects," they added.

Most studies have shown a benefit of OPCs with doses in the
range of 100 to 300 milligrams a day, with the researchers
recommending doses of 100 to 200 mg per day.

According to data from the US Department of Agriculture, a
healthy diet should provide an adequate intake of OPCs, but
studies have suggested that intake of an average diet is only
about 25 mg per day.

Source: Journal of Agricultural and Food Chemistry
Published online "Regulation of Vascular Endothelial Function by Procyanidin-Rich Foods and Beverages"


May we recommend to you

Cranberry Plus Vit C

Cranberry Plus super concentrate contains natural acids (including quinic acid and benzoic acids plus bacteriostatic substances) that appear to kill bacteria normally responsible for infections in the urinary tract. Recent health studies and reports recommend daily Cranberry intake to help maintain cardiovascular health, too.

Contains no caffeine, corn, gluten, milk or egg derivatives, salt, sodium, soy, starch, sugar, wheat or yeast; No artificial colorings, flavorings or preservatives.

100 capsules.

Tantalizing Tuesday - 02/16/10

¾ lean ground turkey

1/3 cup onion, chopped

1 clove garlic, minced
½ teaspoon oregano
½ teaspoon salt
¼ teaspoon pepper
1 (4-ounce) can sliced mushrooms (do not drain)
     [I prefer using 6 fresh button mushrooms sliced and lightly sauteed before using]
1 (16-ounce) jar meatless spaghetti sauce [be sure to get sugar-free and low-sodium]
8 ounces whole-wheat spaghetti, cooked and drained
Nonstick vegetable cooking spray
1/3 cup light sour cream
1 cup low-fat cottage cheese
¼ cup parmesan cheese [freshly grated]

Preheat oven to 375 F (if serving the casserole right away). Sauté ground beef, onion and garlic in a skillet until meat is browned [if using fresh mushrooms - add here]; pour off fat and stir in oregano, salt and pepper.

Stir in undrained mushrooms and spaghetti sauce; simmer uncovered for 10 minutes.

Place half the cooked spaghetti in bottom of a deep 8-inch square casserole dish sprayed with cooking spray.

Layer half the meat mixture on top of spaghetti.

Combine sour cream and cottage cheese; spread over meat mixture layer.

Add remaining spaghetti and cover with remaining meat mixture.

Sprinkle with parmesan cheese.

Cover with foil and bake for 35 minutes; let stand for 5 minutes. Cut in squares and serve. Serves 8.

PER SERVING: Calories 255 Fat 7 g Cholesterol 34 mg

Sodium 623 mg Fiber 2 g Carbohydrates 28 g Protein 19 g , FLFL: complete FLFL plate [or you can add mixed greens salad with low-cal, low fat Italian dressing on the side].

10 Convenient Snacks

Looking for a quick and convenient snack that will keep you on target for your weight loss?

With the FLFL plan, we eat a snack every 2-3 hours between meals and up to 1-hour before going to bed at night. Here are some fantastic choices for those snacks!!

1. Three dates stuffed with an almond in place of the pit (90 calories)

2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)

3. Medium orange + 6 whole cashews (110 calories)

4. Small apple + 1 tablespoon of natural peanut butter (150)

5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)

6. Three cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)

7. Banana, peeled and frozen (120 calories)

8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.

9. Hard-boiled egg (75 calories)

10. Fourteen raw almonds, 1 miniature box of raisins (130 calories)

Omega-3 At Work Again!

Omega-3 May Slash  Psychotic Disorder Risk
Supplements of omega-3-rich fish oil may reduce
the likelihood of developing psychotic disorders in
high-risk people, say results of a new clinical trial.

Twelve weeks of supplementation with fish oil rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) reduced the risk of progression to full threshold psychosis by 22.6
per cent, compared to placebo, according to findings published in
the Archives of General Psychiatry.

The link between omega-3 and cognitive function and behaviour
is not new, with various studies reporting beneficial results for the
omega-3 fatty acids EPA and DHA.

Some of the more promising data has been reported for DHA,
with memory function improvements found for healthy older adults
with a decline in cognitive function that occurs naturally with age,
and known to precede diseases such as Alzheimer's.

The new study is the first of its kind to show benefits of omega-3
fatty acids in a help-seeking group at ultra-high risk of psychosis,
claim the researchers from the Medical University of Vienna.

"The present trial strongly suggests that omga-3 PUFAs may offer
a viable prevention and treatment strategy with minimal associated
risk in young people at ultra-high risk of psychosis, which should be
further explored," they added.



Study Details

The researchers recruited 76 people at ultra-high risk of
progression to psychosis. High-risk was defined as having mild
psychotic symptoms, transient psychosis or a family history of
psychotic disorders, in combination with a decrease in functioning.
These criteria identify individuals whose risk of becoming psychotic
may be as high as 40 percent in a 12-month period.

The researchers randomly assigned them to receive daily placebo
(coconut oil) or supplements of fish oil containing 1.2 grams of omega-3 and providing 700 mg of EPA, 480 mg of DHA. After 12 weeks only 4.9 per cent of the omega-3 group had progressed
to psychotic disorder, compared with 27.5 per cent of the placebo
group.

Commenting on the potential mechanism the researchers noted
that omega-3 fatty acids may produce changes in cell membranes
and interactions with neurotransmitter systems in the brain. "The
finding that omega-3-rich fish oil, a natural substance may prevent
or at least delay the onset of psychotic disorder gives hope that
there may be alternatives to antipsychotics for the prodromal
(early symptomatic) phase," wrote the authors.

"Stigmatization and adverse effects, which include metabolic
changes, sexual dysfunction and weight gain, associated with the
use of antipsychotics are often not acceptable for young people.
However, omega-3s, are free of clinically relevant adverse effects.
They have the advantage of excellent tolerability, public acceptance,
relatively low costs and benefits for general health," they concluded.

Source: Archives of General Psychiatry
"Long-Chain omega-3 Fatty Acids for Indicated Prevention of
Psychotic Disorders: A Randomized, Placebo-Controlled Trial"

Madness Monday

“Skinny Attitudes”

So what drives me “Mad”?

I go crazy when I see rail-thin women on television or in ads and young girls and women proclaiming, “Oh, I wish I looked like that!”

First let’s look at the “glamour” women of the television, shall we?

Those women are generally anorexic thin in real life. Why? Because while it’s considered a joke, it’s also true that the camera adds 10 or 15 pounds to the way a woman looks. So, a model of 5’10” will need to be about 110 pounds to reflect a 120 pound or 125 pound average woman.

We have raised a generation of women who believe that unless they can look the way actresses and models look that they are somehow less attractive, or less appealing to the world at large.

And that just isn’t so!

I would so much rather see a woman of 150 or 160 pounds who is happy not only with her size, but also with who she is inside. Heck, I would even rather see a woman of 300 pounds if she is happy with herself!

We need to stop stereotyping women, especially to our youth. Look at our teen girls these days. Do you see what I see? We have a generation of young girls who have either starved themselves, to attempt to look like their favorite actress or model, or who have given up because they feel they can never look that way and have eaten themselves into obesity.

Let’s start giving our children a sense of self-worth without putting so much attribution to the physicality, and begin to speak to their mentality.

Encourage proper eating and exercise. And let nature take its course. Let our children be children without taking on these burdens of trying to be appealing to each other at so young an age, and just be happy children!

And that’s what is driving me “Mad” this Monday.

Sin-Sational Sunday 14 February 2010

Lemon Pudding Cakes


Serves 2.

Adapted from Food & Wine.

1/4 cup granulated sugar

2 tablespoons all-purpose flour

1 large egg white

1 large egg yolk

2 teaspoons unsalted butter, softened (but not melted)

1/3 cup skim milk

1-2/3 tablespoons fresh lemon juice

1/3 teaspoon finely grated lemon zest

Large pinch salt

1) Preheat oven to 350°F. Coat 2 ramekins with cooking spray. (If you don’t have ramekins, you might try oven-safe teacups. Though I didn’t use them in this recipe, I used them for Chocolate Soufflés and had some success.)

2) In a medium bowl, combine sugar and flour. Whisk together.

3) In a small bowl, combine egg yolk and butter. Whisk until smooth and butter is fully incorporated. Add milk, lemon juice, and lemon zest. Whisk until that’s all blended. Pour this into flour mixture. Stir or whisk until it’s blended, and you have a non-lumpy batter.

4) In a different medium bowl, combine egg white and salt. With a hand mixer, blend them together until you have stiff peaks. (This took me 4 or 5 minutes.) Then, using a spatula, “gently fold” the egg whites into the lemon batter.

5) Pour lemon batter into ramekins. Place the ramekins themselves in a roasting pan. Fill the pan with warm/hot water, until it hits halfway up the ramekins.

6) Bake 30-35 minutes, until the top is slightly browned and the pudding cakes have risen. Remove from oven. Remove ramekins from pan (carefully – don’t get burnt here). Set ramekins on wire rack and let cool at least 15 minutes. Serve in ramekins, with berries if you have ‘em (but don’t worry if you don’t).

Approximate Calories, Fat, Fiber, and Price Per Serving
224 calories, 6.4 g fat, 0.3 g fiber, $0.58

Calculations
1/4 cup granulated sugar: 194 calories, 0 g fat, 0 g fiber, $0.08
2 tablespoons cup all-purpose flour: 57 calories, 0.2 g fat, 0.4 g fiber, $0.02
1 large egg white: 17 calories, 0.1 g fat, 0 g fiber, $0.25
1 large egg yolk: 55 calories, 4.5 g fat, 0 g fiber, Free (with egg white)
2 teaspoons unsalted butter: 68 calories, 7.7 g fat, 0 g fiber, $0.05
1/3 cup skim milk: 30 calories, 0.2 g fat, 0 g fiber, $0.08
1-2/3 tablespoons fresh lemon juice: 7 calories, 0 g fat, 0.1 g fiber, $0.66
1/3 teaspoon finely grated lemon zest: negligible calories and fat, 0.1 g fiber, Free (with juice)
Large pinch salt: negligible calories, fat, and fiber, $0.01

TOTAL: 448 calories, 12.7 g fat, 0.6 g fiber, $1.15

PER SERVING (TOTAL/2): 224 calories, 6.4 g fat, 0.3 g fiber, $0.58
FLFL = 1 snack

Ham & Cheese Breakfast Melt

Saturday Breakfast

Ham and Cheese Breakfast Melt

You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning!

1 Thomas' Light Whole Grain English Muffin, split

1 slice (1 ounce) lean, low sodium ham or leanCanadian bacon

2 egg whites

1 slice low- or reduced-fat Cheddar cheese

Salt and pepper to taste


Coat an egg ring (see note) with olive oil cooking spray.

Toast the muffin halves until they're lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm.

Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done.

Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.

Note: If you don't have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray.



Makes 1 serving

Per serving: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium
FLFL: Add fresh fruit, or 4-oz. fresh orange juice [as pictured] for a complete FLFL plate!


From The Biggest Loser 30-Day Jumpstart by Cheryl Forberg (Rodale 2009).

Side Effect Saturday - Obesity & Knee Pain

Obesity and Knee Pain

Carrying too much body weight can increase your risk for knee pain. Learn about the significant role obesity plays in osteoarthritis of the knees.

If you've ever loaded your car's trunk with heavy objects or driven with four adult passengers, you may have noticed that the ride wasn't as smooth. Your car's shock absorbers probably didn't soak up the jolts from the bumps and the potholes as well as they would have with a lighter load.

Similarly, if you're carrying too much weight on your body, your knees may also be in for a rough ride. The bones that meet in your knees are covered with cartilage, which provides a smooth, gliding surface for the thighbone, shinbone, and kneecap as they move around within the joint while you walk, says Jonathan B. Shook, MD, an orthopedic surgeon in Indianapolis who specializes in hip, shoulder, and knee pain.

When you weigh more than you should, you're putting more force on that cartilage. "When you put more force on the cartilage, it's going to wear quicker," Dr. Shook says. A variety of studies have found connections between carrying extra body weight and having knee pain. And, in many cases, a condition called osteoarthritis is the link between them.

The Link Between Weight and Knee Pain

In a British study, researchers surveyed people who were 50 and older about whether they had knee pain. When they returned three years later to track any changes, the factor that played the biggest role in whether people developed new severe knee pain was obesity — and obesity made them nearly three times more likely to have the problem. Extra weight also raised the risk for existing knee pain that worsened to a severe level during those three years.

In another study, researchers in the Netherlands took X-rays of people's knees, then repeated them more than six years later. Those with a body mass index (BMI) over 27 were three times more likely to develop knee osteoarthritis. As an example, a woman who is 5 feet 6 inches tall and weighs 167 pounds has a BMI of 27.

Carrying extra body fat may also lead to the releases of a hormone called leptin, which some experts think may play a role in the development of osteoarthritis. In addition, body fat can release substances that promote inflammation in your body. Two of these, called tumor necrosis factor alpha and interleukin-1, appear to play an important role in the cartilage damage seen in osteoarthritis.

Manage Extra Weight to Prevent Knee Pain

Losing weight is an important part of keeping your knees healthy, Shook says. The National Institutes of Health recommends the follow steps for exercising safely.

· Get a consultation. Talk to your doctor if you have any chronic health problems or you're worried that exercise might cause an injury. If you already have knee pain, discuss types of activities with your doctor that might be safe for you.

· Exercise. Good types of exercises for heavier people include walking — even for just a few minutes when you're starting out — bicycling indoors or outside, and strength training to build stronger muscles.

· Be more active. Simply work more physical activity into your daily routine. Walk around while you're talking on the phone (after all, that's why they're cordless!), play actively with your kids or grandkids, and make personal visits at work instead of using e-mail.

Weight loss is something you can do on your own, says Shook. It's inexpensive. And it might save you from knee surgery or other health problems down the road.

***Taken from Everyday Health.

The Drink That Boosts Your Energy

It quenches your thirst, it's practically free, and it gives you energy to boot. What's this magical energy drink? It's water.

That's right. A new study shows that slight dehydration can send your energy into a nosedive. And it puts people in a foul mood, too. So turn on the tap.

Thirsty, Tired, and Grumpy

When water was withheld from a group of college students who were working out, they reported not just greater feelings of thirst but also more fatigue, anger, depression, and confusion than the group of well-hydrated exercisers. And the researchers suspect that dehydration would probably cause these same side effects in folks who aren't exercising but are water deprived -- although more study is needed to say for sure. Bottom line: Check your fluid intake if you need a pick-me-up

Open Up Your Arteries!

Your heart and arteries will be pretty thrilled if breakfast always has you craving a bowl full of oats.

Regularly eating oatmeal appears to boost people's endothelial function. That's a fancy way of describing their arteries' all-important ability to dilate and keep blood flowing freely to the heart and other body parts.

Relax Those Arteries

Unfortunately, endothelial function often deteriorates in folks who are overweight or obese or who have glucose intolerance and insulin resistance. But in a 6-week study of overweight adults, a daily bowl of oats helped improve the way endothelium -- that thin layer of cells lining the inside of blood vessels -- functioned. Researchers speculate that the phytoestrogens and beta glucan in oats had something to do with the effect.

Artery Benefits for All

Maintaining good endothelial function helps reduce the risk of heart and coronary artery disease down the road. And overweight adults aren't the only ones who need to be concerned about it. Normal-weight people can have impaired endothelium, too. So whether you're big or little, oatmeal is a smart breakfast choice.

10 Tricks for Portion Control

10 Easy Portion Control Tricks


Portion control is an important part of maintaining a healthy diet. Here are 10 easy ways to limit what you eat.

When most of us sit down to eat, the last thing we want to think about is portion control. But for anyone on a diet or just looking to maintain their current figure, that’s exactly what they should be doing.

Gone are the days of eating a bagel or muffin and feeling safe about its calories. In fact, researchers measured typical servings from takeout restaurants, fast food chains, and family-style eateries and found that bagels were 195 percent larger than the standard set by the United States Department of Agriculture (USDA), muffins were 333 percent bigger and cooked pasta exceeded the standard by 480 percent. Scariest of all were cookies, which were a whopping seven times the USDA recommended serving size.

Portion Control and Diet: How It Works

The first step in successful portion control is learning the correct serving size — the amount of food recommended by government agencies, such as the Dietary Guidelines for Americans put out by the USDA and Department of Health and Human Services, and the USDA Food Guide Pyramid. The serving size can usually be found by reading nutritional labels. But the portion is the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better.

“Portion control is limiting what you eat,” says Mary M. Flynn, RD, PhD, chief research dietitian and assistant professor of medicine at the Miriam Hospital and Brown University in Providence, R.I. “It is being aware of how much food you are actually eating and what calories are in that serving.”

Portion Control and Diet: 10 Easy Tips for Smaller Servings

The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight.

Here are 10 simple ways to keep your portions a healthy size:

1. Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.

2. Learn how to estimate serving sizes. “‘Ballpark’ food portion sizes by estimating serving sizes in comparison to known objects,” says Rose Clifford, RD, clinical dietitian in the department of pharmacy services at the Washington Hospital Center in Washington, DC. “For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.” Other easy measurements to eyeball include:

· ½ cup is the size of an ice cream scoop

· 1 cup is the size of a tennis ball

· 1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned.

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia.

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used.

7. Measure oil carefully. This is especially important because oil (even the healthful kinds like olive and safflower) have so many calories; don’t pour it directly into your cooking pan or over food.

8. Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.

9. Add vegetables. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles and sandwiches to add volume without a lot of calories.

10. Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. “Try to gauge when you are 80 percent full and stop there,” says Clifford. “There will be more food at the next meal or snack!”

***Taken from Everyday Health.

Fruit & Veggies May Cut Lymph Cancer Risk

Antioxidant-Rich Fruit and Veggies May Cut Lymph Cancer Risk

Increased intakes of antioxidant-rich fruits and vegetables may reduce the risk of developing non-Hodgkin lymphoma by about 30 percent, reports new study.



Increased dietary intakes of specific antioxidant nutrients, like vitamin C, alpha-carotene, and proanthocyanidins were also individually associated with significant reductions in risks for the cancer, according to results published from the Iowa Women's Health Study in the International Journal of Cancer.

Non-Hodgkin lymphoma is a cancer that starts in the lymphatic system and ecompasses about 29 different forms of lymphoma.

According to the American Cancer Society, over 50,000 new cases are diagnosed in the US every year.

A reduction in the risk was also recorded for dietary manganese, the first time such a link has been reported, "and thus this will require replication", said the researchers.

"These results support a role for vegetables, and perhaps fruits and associated nutients and antioxidants from food sources, as protective factors against the development of non-Hodgkin lymphoma and follicular lymphoma in particular," said the researchers.

Conducted by researchers from the Mayo Clinic College of Medicine, the team analysed dietary intakes for over 35,000 Iowa women aged between 55 and 69. During the course of the study 415 cases of non-Hodgkin lymphoma were documented.

Dietary vitamin C intakes were associated with a 22 per cent reduction in lymphoma risk, while alpha-carotene, proanthocyanidins, and manganese were associated with 29, 30, and 38 per cent reductions in risk.

Increased intakes of fruits and vegetables were associated with a 31 per cent reduction in risk, while yellow-orange and cruciferous vegetables were linked to a 28 and 18 per cent reduction.

Source: International Journal of Cancer

FEATURED PRODUCT

Vita-Max Power Mix Multivitamin Drink

Vitamin Power has formulated this multivitamin powder into a superfood drink that's ideal for adults, children, teens and seniors.

This multivitamin drink is an alternative to tablets or capsules, designed to provide the following benefits:

· Encourages optimum nutritional intake.

· Contains key health building superfood nutrients.

· More nutritive power than bottled vitamin water.

· Helps build immunity.

· Assists efficient weight loss.

· Promotes efficient digestion.


Vita Max multivitamin powder is developed for people of all ages who want the benefits of efficient digestion and optimum bio-availability assuring effective utilization of the full spectrum of key health-building superfood nutrients. Its nutritive whole-food base contains natural antioxidants and enzyme-rich blend of fruit and berry concentrates.

Multivitamin Powder for Multi-Nutrient Power Vita Max Power Mix is a super, multivitamin powder that is
power-packed with a daily multiple superfood nutrient formula that provides the body with essential vitamins and antioxidants.

It includes the following daily whole food nutrients:

· Ultra Antioxidants

· Vitamins

· Calcium

· Minerals

· Enzymes

· Prebiotic Soluble Fiber Complex


Discover Vitamin Power's Vita-Max Multivitamin Powder Difference

One of the key ingredients in Vita Max multivitamin powder is Inulin IQ, a proprietary soluble fiber complex derived from chicory root. The naturally-occurring oligosaccharides and polysaccharides present in Inulin act as a prebiotic, highly beneficial for helping maintain optimum gut health, building immunity and have also
been linked to promoting efficient weight loss.

Just one scoopful in 8 oz. glass of water or your favorite juice provides this full-spectrum, power-packed daily nutritional formula that includes the following ingredients:

Vitamin A (as beta-carotene) ... 5,000 IU

Vitamin C (as ascorbic acid) ... 120 mg

Vitamin D (as cholecalciferol) ... 400 IU

Vitamin E (as d-alpha-tocopheryl) ... 30 IU

Vitamin K (as phtyonadione) ... 80 mcg

Thiamin (as thiamin HCl) ... 3 mg

Riboflavin ... 3.4 mg

Niacin (as niacinamide) ... 20 mg

Vitamin B-6 (as pyridoxine HCl) ... 4 mg

Folate (as folic acid) ... 400 mcg

Vitamin B-12 (as cyanocobalamin) ... 20 mcg

Biotin ... 20 mcg

Pantothenic acid

(as D-calcium pantothenate) ... 10 mg

Calcium

(100% RDA elemental Calcium) ... 1,000 mg

Magnesium (as magnesium oxide) ... 100 mg

Zinc (as zinc citrate) ... 15 mg

Selenium (as sodium selenate) ... 50 mcg

Manganese (as manganese sulfate) ... 2 mg

Chromium

(as chromium picolinate) ... 50 mcg

Molybdenum

(as sodium molybdate) ... 100 mcg

Potassium (as potassium citrate) ... 100 mg

Vanadium (as vanadyl sulfate) ... 250 mcg

Soluable Fiber Complex Inulin IQ

(fructo-oligosaccharide extract of

chicory root) ... 2.5 g

Citrus Bioflavonoid complex ... 10 mg

PABA (Para amino benzoic acid) ... 10 mg

Choline (as choline bitartrate) ... 10 mg

Inositol ... 10 mg

Papain (from papaya concentrate) ... 10 mg

Bromelain pineapple concentrate ... 10 mg

Whole Food Base ... 250 mg

Pineapple, apple, orange, blueberry, grape, grapefruit, plum, raspberry, strawberry, watermelon, lemon, lime, cantaloupe, cherry, papaya, peach & pear concentrates.

Other ingredients: fructose, natural flavor, cherry powder, coconut powder and acerola berry juice concentrate.
Recommended Use: As a dietary supplement, one scoop (14.2 grams) of Vita Max Power Mix is the recommended daily dosage for adults.

The dosage amount may be easily adjusted for children, teenagers, adults or seniors, as desired.

Convenient Dosage Scoop Included.


Vita Max Power Mix contains no caffeine, corn, gluten, salt, starch, wheat or yeast. This multivitamin powder has no artificial colorings, flavorings or preservatives.

Weight Loss Wednesday

Over on the FLFL boards, I post a weight loss 'Before & After' photo of someone who has lost alot of weight. I thought it might be fun to bring that over to this site as well. Enjoy todays post!

Lisa Veal, 23, of Oxford, England lost 6-1/2 stone in 6 months. Photo on the Left was taken on Christmas Day 2005, and the one on the Right was taken July 16, 2006.

Lisa’s pictures were featured on the BBC News web site.
**Note: 1 stone = 14 pounds

Roasted Tomato & Veggie Soup

Roasted Tomato and Veggie Soup

Ingredients

· 1 tablespoon oil, olive

· 1 medium onion(s), chopped

· 1 stalk(s) celery, sliced

· 1 medium carrot(s), chopped

· 1 teaspoon garlic, minced

· 3 can(s) broth, reduced-sodium chicken, 14 ounces each

· 2 cup(s) squash, butternut, cut-up, peeled, and seeded

· 14 1/2 ounce(s) tomatoes, fire-roasted, diced, or diced tomatoes, undrained

· 1 can(s) beans, white kidney, 15-19 ounces, rinsed and drained

· 1 small zucchini, halved lengthwise and sliced

· 1 cup(s) broccoli florets

· 1 tablespoon oregano, fresh, or 2 teaspoons dried oregano, crushed

· 1/4 teaspoon salt

· 1/4 teaspoon pepper, black

· cheese, shredded Parmesan

Preparation

1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.

2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Recipe Tip:

Slow Cooker Version: Omit olive oil. In a 3 1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.

Serves: 8



Nutritional Info (Per serving):

Calories: 92, Saturated Fat: 0g, Sodium: 641mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 16g, Cholesterol: 0mg, Protein: 6g

FLFL: You can integrate this into a meal, or eat it for a snack! Nothing better for a cold winter’s day or afternoon!!!

Seitan Bites

Seitan Bites


Yields 32 pieces; approx 8 pieces per serving

1 c vital wheat gluten

1/4 c nutritional yeast flakes

2 tbsp Smokey BBQ spice mix (see below)

1 c vegetable stock

canola oil



1) Preheat oven to 350 degrees. Lightly grease an 8x8 baking dish with oil. (Cooking spray works too.)



2) Combine vital wheat gluten, nutritional yeast, and spice blend in a medium-sized mixing bowl.



3) Add vegetable stock and stir with a fork until combined. Dough will be pretty wet.



4) Knead for 2–3 minutes. Turn out dough into baking dish and spread evenly.



5) Cut dough into 32 pieces like this:

6) Bake for 15 minutes. Remove from oven. Coat the top lightly with a bit more oil. Then, carefully, using a spatula, flip the seitan over. Bake for 15 more minutes.



7) Remove from oven and allow to cool. Cut again and serve with BBQ dipping sauce.



Approximate Calories, Fat, Fiber, and Price per Serving

187.5 calories, 2.19g fat, 2.25g fiber, $0.66



~~~

Smokey BBQ Spice Mix

Yields about 2 tbsp



1 tbsp smoked paprika

1 tsp cumin powder

1 tsp onion powder

1 tsp garlic powder

scant 1/4 tsp cayenne pepper



Combine all spices together and store in an airtight container until use.



Approximate Calories, Fat, Fiber, and Price per Serving

Negligible calories, fat, and fiber, $.10



~~~

Western North Carolina BBQ Sauce (vegetarian)

Yields about 2 cups

Adapted from Yadkin Co. Ladies Extension Cookbook



1 1/2 c apple cider vinegar

1/2 c ketchup

1/2 c water

1 onion, minced

2 tbsp maple syrup or molasses

1 tbsp vegetarian Worcestershire sauce

2–3 dashes liquid smoke

1/4 tsp cayenne pepper

1 tsp salt



1) Combine all ingredients in a small saucepan.



2) Bring to a boil, stirring occasionally.



3) Reduce heat to medium and simmer for 15 minutes, stirring occasionally.



4) Pucker up and serve with fake meat of your choice.



Approximate Calories, Fat, Fiber, and Price per Serving:

36.25 calories, .08g fat, .25g fiber, $0.18



Calculations (Seitan Bites)

1 c vital wheat gluten: 480 calories, 2g fat, 1g fiber, $1.27

3 tbsp nutritional yeast flakes: 210 calories, 2 g fat, 8g fiber, $1.00

2 tbsp Smokey BBQ spice mix: negligible calories, fat, and fiber per serving, $.10

1 c vegetable stock: 20 calories, .1g fat, 0g fiber, $.19

canola oil: 40 calories, 4.67 fat, 0g fiber, $.08

TOTALS: 750 calories, 8.77g fat, 9g fiber, $2.64

PER SERVING (TOTALS/4): 187.5 calories, 2.19g fat, 2.25g fiber, $.66



Calculations (WNC BBQ Sauce)

1 1/2 c apple cider vinegar: 50 calories, 0g fat, and 0g fiber, $.16

1/2 c ketchup: 116 calories, .5g fat, .5g fiber, $.37

1 onion: 20 calories, .1g fat, 1.5g fiber, $.25

2 tbsp maple syrup: 104 calories, 0g fat, 0g fiber, $.50

1 tbsp vegetarian Worcestershire sauce: negligible calories, fat, and fiber, $.06

2–3 dashes liquid smoke: negligible calories, fat, and fiber, $.04

1/4 tsp cayenne pepper: negligible calories, fat, and fiber, $.02

1 tsp salt: negligible calories, fat, and fiber, $.02

TOTALS: 290 calories, .6g fat, 2g fiber, $1.32

PER SERVING (TOTALS/8): 36.25 calories, .08g fat, .25g fiber, $.18



****NOTE: While I have not personally tried this recipe, I have tried one very similar to it. And I found these quite delightful. They make an excellent appetizer or hors d'oeuvres. Please be aware that wheat gluten is THE MAJOR ingredient in this recipe, and is such you should not make nor serve this to anyone sensitive or allergic to wheat gluten or its properties!!!

Tres Ingredient Ice Cream

Three-Ingredient Banana, Honey, and Peanut Butter Ice Cream

- serves 1 -



Ingredients

1 large, slightly over-ripe banana

1 teaspoon peanut butter

1 teaspoon honey

Procedure

Peel banana. Slice it into about ten chunks. Freeze the chunks. Once frozen, put them in a food processor with peanut butter and honey. Puree until creamy, like soft serve ice cream, stopping the processor to scrape the sides when necessary.



Each serving only comes to 173 calories, about 3 grams of fat, and around 4 grams of fiber. FLFL = 1 snack.

Multi-Vitamins May Reduce Lung Cancer Risk in Smokers

More Evidence About How Antioxidants, Including Carotenoids, Phytochemicals, Vitamins & Minerals Help Cut Cancer Risk

Multi-vitamins, folate, and green leafy vegetables may reduce the risk of developing lung cancer in current and former smokers, says a new study from the National Cancer Institute.




Higher intakes of certain micronutrients may reduce a process called methylation which affects gene signaling. Many genes involved in critical cell functions, including cell division, are methylated in lung tumours, showing the potential of the micronutrients to reduce the risk of lung cancer, according to findings published online in Cancer Research.

The new study, supported by the US National Cancer Institute (NCI),  part of the National Institutes of Health, showed that reduced gene methylation with the intake of multi-vitamin supplements that are rich  in phytochemicals, such as vitamin C, carotenoids, lutein, folic acid, and vitamins A and K. Such micronutrients are also present green leafy vegetables.

"This is the first cohort-based study to identify dietary factors associated with reduced promoter methylation in cells exfoliated  from the airway epithelium of smokers," wrote the researchers from the Lovelace Respiratory Research Institute in Albuquerque, NM.

"Novel interventions to prevent lung cancer should be developed based on the ability of diet and dietary supplements to affect reprogramming of the epigenome," they added.

The study illustrates how complex micronutrient research is. "It impressively shows, for example, that supplements containing beta-carotene have the potential to reduce cancer risk even in smokers," said the researchers.

"Additionally, the study is further evidence that nature-identical micronutrients in multivitamins can be effective in disease risk reduction as micronutrients from vegetables and fruits."

Just over 1,100 current and former smokers participating in the Lovelace Smokers Cohort submitted sputum samples and completed questionnaires regarding their dietary intake. The sputum samples were used to examine the degree of methylation of eight genes commonly silenced in lung cancer and associated with risk for this disease.

People who ate at least 12 servings of green leafy vegetables per month had a 17 per cent lower risk of methylation, while a daily folate intake of at least 750 micrograms was associated with a 16 per cent lower risk.

Current multivitamin users had a 43 per cent lower risk of gene methylation, added the researchers, although there was no association between the duration of use and methylation...

More Research Needed...
The scientists recommended additional research be conducted in  the future to independently validate the study's observations, and  also to help resolve contradictions between varying studies.

"This particular study used a well-planned design and can serve as a basis for future identification of the mechanistic targets of  these dietary factors; Such studies are important steps for the  future success of chemo-preventive strategies." they noted.

Source: Cancer Research
Published online: "Multi-Vitamins, Folate, and Green Vegetables Protect Against Gene Promoter Methylation in the Aerodigestive Tract of Smokers"

Party Mix

Ingredients


· 10 cup(s) popcorn, air-popped

· cooking spray

· 1 tablespoon taco seasoning mix

· 1 cup(s) nuts, peanuts

· 1 cup(s) raisins, golden

· 1/2 cup(s) pumpkin seeds, toasted, toasted

Preparation

1. Remove uncooked kernels from popped corn. Place popped corn in a very large bowl; lightly coat popcorn with nonstick cooking spray. Sprinkle popcorn with taco seasoning mix; stir lightly to coat. Stir in peanuts, raisins, and pumpkin seeds.

2. Stir again before serving.



Makes 16 Servings.



Nutritional Info (Per serving):

Calories: 128, Saturated Fat: 1g, Sodium: 93mg, Dietary Fiber: 2g, Total Fat: 7g, Carbs: 15g, Sugars: 1g, Cholesterol: 0mg, Protein: 4g, FLFL = 1 snack

Healthy Snacks To Curb Bingeing

Are you looking for a way to have a healthy snack without going over board?


Sometimes it’s hard to decide just what the “perfect” snack would be, without indulging in unnecessary calories.



The following list was compiled by the folks over at Prevention magazine. It’s about as good as it gets!!!



100-Calorie Snacks

· 1/4 c 1% cottage cheese and 1 c sliced strawberries

· 1 hard-boiled egg dipped in 1 Tbsp light ranch dressing

· 1/2 c fat-free ice cream or frozen yogurt

· 28 pistachios

· 10 almonds or cashews

· 1 large stalk celery stuffed with 1 Tbsp peanut butter

· 1 slice whole wheat bread with 1 oz turkey breast

· 1 oz mozzarella string cheese and 4 green olives

· 1 c light yogurt

· 1/2 oz baked tortilla chips with 2 Tbsp salsa

· 1 fat-free chocolate pudding cup

· 1/2 whole wheat bagel (4" diameter), toasted, with 1 Tbsp sugar-free jam

· 1/2 c steamed soybeans (edamame)

· 1 hard-boiled egg with 1/2 slice toasted wheat bread

· 1 c chicken noodle soup with 2 saltine crackers

· 1 small (4") whole wheat pita with 1 Tbsp hummus

· 1 slice whole wheat bread with 1 oz sliced turkey breast and mustard

· 1/2 c 1% cottage cheese with 1 c cherry tomatoes

· 2 fig bars

· 20 animal crackers

· 1 c berries mixed with 2 Tbsp plain, nonfat yogurt

· 3 to 4 c microwave air-popped popcorn (see package for calories per cup)



200-Calorie Snacks

· 2 fig bars and a medium apple

· 1 oz trail mix and 1/2 c light fruit yogurt

· 1 c broth-based soup and 2 rice cakes

· 1/4 c roasted sunflower seed kernels

· 1/4 c dry-roasted mixed nuts

· 8 reduced-fat Tricuit crackers with 1 oz reduced-fat cheddar cheese

· 1 whole wheat English muffin topped with 1 Tbsp reduced-fat peanut butter

· 1/2 c raisin bran cereal with 1/2 c skim milk

· 1/2 c 1% low-fat chocolate milk and 4 squares low-fat graham crackers

"Free" Hunger-Fighting Foods and Beverages

You can have virtually any vegetable (minus the more calorie-dense potatoes, yams, peas, and beans) as weight loss snacks during the day, and enjoy them in unlimited quantities.

· Sparkling water with lemon

· Salad greens, any type

· Bell peppers

· Carrots

· Celery

· Tomatoes

· Steamed or fresh broccoli/cauliflower

· Mushrooms

· Sprouts

· Onions

· Asparagus

· Beets

· Green beans

· Vinegar

· Mustard

· Herbs and spices

· Low-sodium tomato or V-8 juice

· Low-sodium fat-free salad dressing

The excuse for high-calorie, non-nutritional snacking is no more!!!
Enjoy!

Is The Gym Safe?

Data from the Consumer Products Safety Commission reveals the gym can pose some hazards, with more than 50,000 exercisers landing in the ER annually.

The gym can be a disaster waiting to happen, unless you take some precautions.

Diet Blog lists some great tips on their web site.

A Real Problem

I recently read this on the My Calorie Counter newsletter. It is a blog entry from one of their readers:

"This is the one that I think would be a big deal for me. I fix my meal on a pretty china plate. I sit down to "enjoy" it. Then I more on less fall on it like a rabid dog. I eat way too fast. I also swallow air I guess and then have gas pain in my side. I act like a street orphan in an Oliver Twist novel.....like the food will be jerked away at any moment.

I tell myself it is because it will get cold....but I have never let a meal get cold yet. It isn't because I come from a large family as I was an only child for the first 7 years.

My most popular theory is that I am wired to be a very very goal oriented person. When I see the plate...it must be done. I don't think I have ever not cleaned my plate. When people leave food and walk away....they seem crazy to me.

Remember some of our eating problems don't have to have any rational basis. Being aware of this makes it a goal.........To not read while I eat (that's a biggie)...to look at the food, eat slowly, taste and savor it.......not act like I am in a pie eating contest."

As I read this, I was so in tune and related with this writer!!! When I first started with FLFL I WAS this person, I am sure!!! Even my sweet hubby would occasionally comment, "You know it's not going to disappear, you can take your time!"; and another was "You don't have to eat it all if you're getting full!"

As a kid growing up my mother had this "Eat everything on your plate before you can be dismissed from the table" routine down pat. I can't tell you how many times I heard, "There's starving children in Africa who would give anything to be able to eat what's on your plate tonight!"

And yes, my mother, sister and I were all overweight!

I have, THANKFULLY, been able to change that outlook!

How?

Well, it wasn't easy. But I did some FORCED self-rehabilitation. Yep, it's pretty bad when you begin to psycho-analyze yourself, but sometimes you just have to do it if you want things to change!

I began to write down [yes, here I go again, with the "write-it-down" philosophy! But hey, it works for me!!!] my emotions while eating. I'm sure I looked odd, taking a bite of food, and stopping to write down what I was feeling. But for the most part, I am alone during the week. [My hubby is a long-distance truck driver and is only home 1 or 2 days a week.]

It didn't take me long to reveal one of my nasty little habits.

Mindless eating. Yes, I had got used to eating with the television on. And while I was eating at the dining room table, I could still see and watch television while eating. So, I began cutting off the tv and putting on some good classical music while I ate.

Next, I noticed that it was a "don't stop until you're finished" mentality. So, I began to take a bite of food, and literally set my fork or spoon down on the plate or bowl, in between bites. I MADE MYSELF take those little breaks.
I still thought I was eating a bit fast, and with that "all or nothing" "go-for-it" mentality. So, after I finished chewing and swallowing that bite, I would make myself take a sip of water before taking the next bite.

I still felt like I was "speed eating". And like I was missing something important. So, with that notebook by my side, I decided to do an experiment. I used to accuse my kids of "eating so fast there was no way they could have tasted a thing that they actually ate!". So... I decided to make myself take a bite, set down my fork or spoon, pick up my pen, and write down what I was tasting with each and every bite.

And that's when things began to change for me! I began to notice not only taste, but textures, subtle varieties and nuances that had been lost to my palate I suppose my entire life!

Before long I found myself slowly savoring each and every bite, as if it were a precious gift! [Consider the wine conniseur. ] I allowed each bite to be fully chewed, placed on each and every plane and area of my tongue. I noticed the differences of taste when placed on the tip, the sides, the middle, the back of the tongue.

The sudden burst of palate cleansing when cold water would wash away the flavors after I had eaten a bite and taken a sip of water. But then how the next bite would BURST upon my tongue!

I found a whole new appreciation for food! It became a special gift. It was suddenly more than just noursihment, or mealtime. It was a pleasureable act that was meant to be savored. Slowly. [Think of the new title to this best-seller as "Romancing the Meal".]

Now, when I set down to eat, whether I am alone, or with my hubby, I lower the lights, I light candles and set the "mood". I use my best china, even when it's just me! I use a beautiful long-stemmed wine goblet for my ice water. I turn off the tv. I have soft music playing in the background. Even the telephone is turned off during the meal.

It is a time for quiet. A time to enjoy.

And you know what I've found out?

My digestive problems, which have plagued me for YEARS, have been practically non-existent since I began eating my meals this way.

Well, obviously I don't have breakfast or lunch with the candles. But I do have the same eating routines. No distractions. Slowly eating, water, setting the fork or spoon down between bites.

Never eat and do something else at the same time [watch tv, read a book or the paper, etc.] It leads to that "mindless eating". You will eat more, eat faster, and not really taste a thing that you are eating!

Maybe all of the things I do here are not for you. And that's fine! But if you find yourself exhibiting any of those nasty little habits... maybe you can try out one or two of my suggestions, and find a little help in overcoming them.

Remember, I'm pulling for you! We're all in this together!

HAPPY EATING!!!

Madness Monday - Retro Sizing

Okay, so maybe this doesn’t drive some of you younger people to madness, but I’m sure I’m not the only one out there feeling this way who is in “my age” group!!!


In 1977 I went to senior prom. I wore a size 16. Oh, I was so proud of that!!! [My sister and my mother were wearing 18’s then. So, I was proud of myself!] I am tall, at nearly 5’10, so a size 16 didn’t seem too big. And no… I wasn’t a wall-flower, so I didn’t mind my size.

So, the other day I got to thinking about the dress I wore. And I pulled it from the storage bag in my closet. I know, silly isn’t it to still have the thing. But since I am once more in a size 16, I decided to try it on for old time-sake.

Boy was I disillusioned!!!

I couldn’t even begin to get into the thing! I mean it wouldn’t even zip around my fat behind or belly! [And here I was feeling so proud of myself for having lost from a 24 to a 16!!!]

What’s the deal? I thought.

Then I began doing a little online research to find out just what had happened to that size 16.

Well, it seems that Consumer Preference, Manufacturers, and even the Department of Commerce, decided that it was better for the consumers ego to change the standardized dress sizes to cause less emotional upheaval to the American modern woman. But don’t despair! Even our European cousins have gone to this newer, less harsh, system of dress sizing! It seems that it helps us with our sense of self-image.

Well, I was doing just fine thank you, until I found out that the size 16 I worse in 1977, and the size 16 that I wear now, are actually 3 sizes different!

The size 16 I wear now is equivalent to the size 22 in 1977!!!

And yes, that’s quite maddening to me!!!!

Suddenly, I feel like I’m going to have to work A LOT harder to get to where I want to be!

Ce la vie!