I found this on You Tube today!
Mixed Greens Pot Liquor Soup
1 week ago
Friday, April 30, 2010
Portobello and Roasted Pepper Burgers with Pesto
Portobello and Roasted Pepper Burgers with Pesto
4 teaspoons balsamic vinegar
2 jarred, roasted red bell pepper halves
2 100% whole wheat buns
2 tablespoons prepared pesto
4 leaves frisee lettuce
Directions
1. Preheat a grill pan over medium heat.
2. Grill the mushrooms for 8 minutes, turning halfway during cooking and brushing with the vinegar. Warm the pepper halves and buns on the grill pan.
3. Spread each bun with half of the pesto.
4. Place 2 mushrooms and 1 pepper slice on each bun bottom, adding 2 pieces of frisee to each. Drizzle with additional vinegar, if desired, cap with bun top.
Nutritional Facts per serving
CALORIES 277 CAL
FAT 9.5 G
SATURATED FAT 2.3 G
CHOLESTEROL 5 MG
SODIUM 613.4 MG
CARBOHYDRATES 38.3 G
TOTAL SUGARS 9.4 G
DIETARY FIBER 5.7 G
PROTEIN 10.7 G
****The above recipe was taken from Prevention.
Ingredients
4 small portobello mushroom caps (8 ounces total), stems removed
4 teaspoons balsamic vinegar
2 jarred, roasted red bell pepper halves
2 100% whole wheat buns
2 tablespoons prepared pesto
4 leaves frisee lettuce
Directions
1. Preheat a grill pan over medium heat.
2. Grill the mushrooms for 8 minutes, turning halfway during cooking and brushing with the vinegar. Warm the pepper halves and buns on the grill pan.
3. Spread each bun with half of the pesto.
4. Place 2 mushrooms and 1 pepper slice on each bun bottom, adding 2 pieces of frisee to each. Drizzle with additional vinegar, if desired, cap with bun top.
Nutritional Facts per serving
CALORIES 277 CAL
FAT 9.5 G
SATURATED FAT 2.3 G
CHOLESTEROL 5 MG
SODIUM 613.4 MG
CARBOHYDRATES 38.3 G
TOTAL SUGARS 9.4 G
DIETARY FIBER 5.7 G
PROTEIN 10.7 G
****The above recipe was taken from Prevention.
Follow Friday - That Girl Can Cook
Today I'd like to introduce you to That Girl Can Cook.
This fun loving blog is written by author "Marie". Marie writes about cooking, and not just "healthy" recipes, so you've got to stay on your toes if you decide something looks good! Although she has a whole wonderful section devoted to "Diet".
Her recipes are simple, concise and easy to follow. However, her one flaw? She doesn't list the nutritional info for her recipes. So, again, you have to pay close attention to see if a recipe that looks good can be fitted into your eating regime.
However, regardless of the little flaw, I absolutely adore the site, and highly recommend it!
So, head on over to That Girl Can Cook and enjoy some delicious tasty, and tummy tickling recipes!
This fun loving blog is written by author "Marie". Marie writes about cooking, and not just "healthy" recipes, so you've got to stay on your toes if you decide something looks good! Although she has a whole wonderful section devoted to "Diet".
Her recipes are simple, concise and easy to follow. However, her one flaw? She doesn't list the nutritional info for her recipes. So, again, you have to pay close attention to see if a recipe that looks good can be fitted into your eating regime.
However, regardless of the little flaw, I absolutely adore the site, and highly recommend it!
So, head on over to That Girl Can Cook and enjoy some delicious tasty, and tummy tickling recipes!
Thursday, April 29, 2010
How To Get Off The Diet Plateau!
The following article comes from Everyday Health:
10 Tips to Get Off the Diet Plateau
It happens to virtually everybody on a diet: You reach a point where you can't seem to lose any more weight. But don't throw in the towel: These 10 tips can help you reach your goal weight.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine.
“Weight plateaus are the most frustrating thing that my clients face,” says personal trainer Kelly Guillory, a National Academy of Sports Medicine-certified trainer at CrossGates Athletic Club in Slidell, La. “They are very real. The numbers on the scale do not move — it’s not just in your head.”
Guillory says weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either realm can get the numbers back in motion.
Beating the Diet Plateau
Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference:
1.Ruthlessly clean up your diet. “I have the four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to,” says Guillory.
2.Skip the alcohol. Alcohol not only adds calories to your diet, but it effectively slows your metabolism and reduces your motivation to work out and diet.
3.Go low-glycemic. If you still have refined carbs in your diet, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs.
4.Vary your exercise routine. “If you’re coming to the gym and you’re doing the same thing every time, change your workout,” says Guillory. Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after.
5.Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Guillory has her clients weight-train for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10 minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
6.Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts.
7.Use a heart rate monitor. “It keeps you honest about the intensity of your workout,” says Guillory. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time.
8.Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.
9.Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn.
10.Get the people in your life on board. Most people don’t sabotage your diet on purpose, says Guillory, but their food-related acts of love could be undermining your weight loss.
Plateaus are a diet downer, but by making these slight adjustments to your plan, you should get that scale back on track in no time.
10 Tips to Get Off the Diet Plateau
It happens to virtually everybody on a diet: You reach a point where you can't seem to lose any more weight. But don't throw in the towel: These 10 tips can help you reach your goal weight.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
No matter how dedicated you are to losing weight, you will hit a plateau at some point in your diet. This is when weight loss stalls and the numbers on the scale just don’t go down, even though you are still following your diet and exercise routine.
“Weight plateaus are the most frustrating thing that my clients face,” says personal trainer Kelly Guillory, a National Academy of Sports Medicine-certified trainer at CrossGates Athletic Club in Slidell, La. “They are very real. The numbers on the scale do not move — it’s not just in your head.”
Guillory says weight loss is 70 percent diet and 30 percent exercise. For any given dieter, making small changes in either realm can get the numbers back in motion.
Beating the Diet Plateau
Try these tips for moving the scale in the right direction again — you may not even need all of them to start seeing a difference:
1.Ruthlessly clean up your diet. “I have the four deadly sins of food: butter, cheese, fried food, and sugar. These things will keep you from making progress. Examine your diet to make sure you’re being honest with yourself. You lose the right to complain if you aren’t eating what you are supposed to,” says Guillory.
2.Skip the alcohol. Alcohol not only adds calories to your diet, but it effectively slows your metabolism and reduces your motivation to work out and diet.
3.Go low-glycemic. If you still have refined carbs in your diet, get rid of them, especially before a workout. Eating a meal containing low-glycemic carbs about three hours before a workout results in more fat burned than a meal containing refined carbs.
4.Vary your exercise routine. “If you’re coming to the gym and you’re doing the same thing every time, change your workout,” says Guillory. Run today, lift weights tomorrow, swim on the next day, take a group exercise class the day after.
5.Try high-intensity interval training (HIIT). Working out at different levels of intensity is thought to increase weight loss. Guillory has her clients weight-train for about 20 minutes, exercise at 85 percent of their maximum heart rate for about 10 minutes, do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
6.Strength train. Use weight training to build muscle. Each pound of muscle burns about 50 calories a day at rest. According to a national survey of more than 6,000 adults, about 19 percent of people who were successful with weight loss included weight training in their workouts.
7.Use a heart rate monitor. “It keeps you honest about the intensity of your workout,” says Guillory. Figure out your maximum heart rate by subtracting your age from 220. Target your workouts so your heart rate stays between 65 and 85 percent of your maximum most of the time.
8.Drink water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot (more if you’re outside in the heat). A 145-pound woman should drink about 73 ounces of water.
9.Exercise for more than 30 minutes every day. People who exercise at least 30 minutes every day are more successful with weight loss. Try to get in at least this much exercise — and increasing the time you spend working out every day will increase the caloric burn.
10.Get the people in your life on board. Most people don’t sabotage your diet on purpose, says Guillory, but their food-related acts of love could be undermining your weight loss.
Plateaus are a diet downer, but by making these slight adjustments to your plan, you should get that scale back on track in no time.
New Give Away!!!
Danica's Daily is having a Give Away!!! Be sure to visit her site for a chance to win your own Magic Tea Pot and a Bunch of Wiseman's Tea!!!
Visit Danica's Daily here: http://danicasdaily.com/wiseman-tea-magic-tea-post-giveaway/comment-page-2/#comment-11121
Visit Danica's Daily here: http://danicasdaily.com/wiseman-tea-magic-tea-post-giveaway/comment-page-2/#comment-11121
I Hope I Win!!!
Tell It All Thursday
The latest report on my Tell It All Thursday, where I report to you on the progress of my weight loss journey, or lack thereof, for 4-29-2010:
Wednesday, April 28, 2010
Corn & Green Bean Salad
I just found this wonderful recipe on Everday Health and can't wait to give it a try! What a great summer time salad!!!
8 ear(s) corn, on the cob
12 ounce(s) beans, green, trimmed and cut into 1/4- to 1/2-inch-long pieces
3 tablespoon vinegar, cider
1/2 teaspoon salt
1/2 teaspoon pepper, black
3 tablespoon oil, olive
1/3 cup(s) onion(s), red, chopped
2 tablespoon parsley
Preparation
1. Husk and silk corn. In a covered 4-quart Dutch oven, cook corn in enough boiling salted water to cover for 5 to 7 minutes or until tender; drain. When cool enough to handle, cut kernels from cobs (you should have about 4 cups kernels).
2. Meanwhile, in a covered medium saucepan, cook beans in a small amount of boiling salted water for 3 to 5 minutes or until crisp-tender. Drain; rinse under cold water. Drain again.
3. In a large bowl, combine cider vinegar, salt, and pepper; whisk in oil. Add corn kernels, green beans, red onion, and parsley; toss to coat. Cover and chill for 2 hours.
Corn and Green Bean Salad
Ingredients
8 ear(s) corn, on the cob
12 ounce(s) beans, green, trimmed and cut into 1/4- to 1/2-inch-long pieces
3 tablespoon vinegar, cider
1/2 teaspoon salt
1/2 teaspoon pepper, black
3 tablespoon oil, olive
1/3 cup(s) onion(s), red, chopped
2 tablespoon parsley
Preparation
1. Husk and silk corn. In a covered 4-quart Dutch oven, cook corn in enough boiling salted water to cover for 5 to 7 minutes or until tender; drain. When cool enough to handle, cut kernels from cobs (you should have about 4 cups kernels).
2. Meanwhile, in a covered medium saucepan, cook beans in a small amount of boiling salted water for 3 to 5 minutes or until crisp-tender. Drain; rinse under cold water. Drain again.
3. In a large bowl, combine cider vinegar, salt, and pepper; whisk in oil. Add corn kernels, green beans, red onion, and parsley; toss to coat. Cover and chill for 2 hours.
Heart Healthy Meats
The following was found on the Everyday Healthy website, and represents a question that I am asked quite often, as well:
"Q: My husband was recently diagnosed with high blood pressure, so I'm trying to serve him healthy food. He's such a meat-and-potatoes guy, though, that I'm having a hard time getting him to eat other things. Can you recommend some cuts of meat that are better for him than the fatty steaks and hamburgers he loves?
— Sally, Delaware"
The answer is provided by Dr. Arthur Agatston:
"A: The good news is that a meat-and-potatoes guy doesn't have to give up meat and potatoes. Today there are plenty of lean cuts of beef to choose from. I define "lean" as having 10 grams or less of total fat and 4.5 grams or less of saturated fat per 3½ ounces (check the labels). For a healthy steak, choose London broil, sirloin, tenderloin (filet mignon), T-bone, or flank steak. When buying hamburger, look for extra lean or lean sirloin. Bottom round, eye of round, top loin, and top round are also lean cuts.
As far as potatoes go, choose sweet potatoes over white ones. Sweet potatoes are high in beta-carotene and vitamin C and provide plenty of filling fiber. To get the most nutrients, serve sweet potatoes with the skin on and avoid topping them with butter or sour cream. Try fat-free Greek yogurt instead (it tastes like sour cream). And remember, you can mash the sweet potatoes or slice them into "fries," and bake them with a little olive oil and the spices of your choice.
Keep in mind that there are plenty of other choices besides beef. You can make hamburgers and meat loaf with lean ground turkey or chicken. Pork tenderloin is lean, as are game meats such as buffalo and venison (which also make great burgers). And don't forget to serve seafood. I recommend that my heart patients eat fish or shellfish at least twice a week for the healthy omega-3 fatty acids they provide. "
***I'd also to like, that there are alot of lean cuts of poultry meats that today are available that can mimic in texture, and when cooked properly, in flavor, a less healthy choice. One that I use quite often are turkey cutlets and turkey chops. I especially enjoy making the turkey chops. These can be cooked to mimic pork chops! My dear hubby, the "Texican", LOVES pork chops! [The fattier, thicker cuts!] Well, I haven't been able to eat pork for years without it just making my stomach hurt for days afterward! So I purchased a popular seasoning in a bag for pork chops, and used the turkey chops. The first time I fixed them, the Texican didn't even realize they weren't pork chops! He was astounded at how tender and juicy his "pork chops" were!
Of course, later I told him he was actually eating turkey. Today, we purchase turkey chops all the time!!! We especially love to coat them with panko crumbs and season them, and have them with fresh salad.
We also make meatloaf using ground turkey. As well as "hamburgers", using the ground turkey.
We occasionally have white potatoes. But that has never been a real issue for us. However, when I do fix them, we don't indulge in them fried or as french fries. Usually we will have them baked, or boiled. Eliminating a need for added oils or fats for seasoning.
I would like to add one point in purchasing ground turkey or ground chicken, be sure to check the labels, and watch for the fat content listed on the package. Be sure to purchase the leaner choice, just as when you are purchasing beef. And DO NOT purchase any ground meats that contain the following on the package: MECHANICALLY SEPARATED. Please go back and re-read that statement again!!!
Mechanically separated meat is really not fit for human consumption, although the FDA allows it to be sold as food for humans. For those of you who are unaware of what goes into this particular meat, EVERYTHING except the feathers from fowls goes into this kind of meat. Yep, I ain't kidding! These meats are not always even disemboweled first. The bones and feet, heads, etc., are all ground into this meat. So PLEASE check any package that contains ground meat, of any kind! for those words. If you see it.... put it back. You DON"T want that!!! [Yes, I do know this from first hand experience, having seen it in a very well known poultry plant. And yes, it is common practice, however, it MUST be printed on the label by FDA reg's.]
Also, watch for organically grown, or free range poultry meats. These are less fatty meats. These are birds that have been allowed to roam about, and not spent their entire lives in a tiny wire cage! They also are allowed to eat more than chicken feed. Being allowed to peck the grass, and receive other nutrients from the earth.
If you are real potato eater, I also suggest you have fewer white potatoes and eat more sweet potatoes, which can be prepared quite similarly to white potatoes. Be sure to use less oils and fats when preparing.
I hope this helps you to choose the better way to eat!!!
"Q: My husband was recently diagnosed with high blood pressure, so I'm trying to serve him healthy food. He's such a meat-and-potatoes guy, though, that I'm having a hard time getting him to eat other things. Can you recommend some cuts of meat that are better for him than the fatty steaks and hamburgers he loves?
— Sally, Delaware"
The answer is provided by Dr. Arthur Agatston:
"A: The good news is that a meat-and-potatoes guy doesn't have to give up meat and potatoes. Today there are plenty of lean cuts of beef to choose from. I define "lean" as having 10 grams or less of total fat and 4.5 grams or less of saturated fat per 3½ ounces (check the labels). For a healthy steak, choose London broil, sirloin, tenderloin (filet mignon), T-bone, or flank steak. When buying hamburger, look for extra lean or lean sirloin. Bottom round, eye of round, top loin, and top round are also lean cuts.
As far as potatoes go, choose sweet potatoes over white ones. Sweet potatoes are high in beta-carotene and vitamin C and provide plenty of filling fiber. To get the most nutrients, serve sweet potatoes with the skin on and avoid topping them with butter or sour cream. Try fat-free Greek yogurt instead (it tastes like sour cream). And remember, you can mash the sweet potatoes or slice them into "fries," and bake them with a little olive oil and the spices of your choice.
Keep in mind that there are plenty of other choices besides beef. You can make hamburgers and meat loaf with lean ground turkey or chicken. Pork tenderloin is lean, as are game meats such as buffalo and venison (which also make great burgers). And don't forget to serve seafood. I recommend that my heart patients eat fish or shellfish at least twice a week for the healthy omega-3 fatty acids they provide. "
***I'd also to like, that there are alot of lean cuts of poultry meats that today are available that can mimic in texture, and when cooked properly, in flavor, a less healthy choice. One that I use quite often are turkey cutlets and turkey chops. I especially enjoy making the turkey chops. These can be cooked to mimic pork chops! My dear hubby, the "Texican", LOVES pork chops! [The fattier, thicker cuts!] Well, I haven't been able to eat pork for years without it just making my stomach hurt for days afterward! So I purchased a popular seasoning in a bag for pork chops, and used the turkey chops. The first time I fixed them, the Texican didn't even realize they weren't pork chops! He was astounded at how tender and juicy his "pork chops" were!
Of course, later I told him he was actually eating turkey. Today, we purchase turkey chops all the time!!! We especially love to coat them with panko crumbs and season them, and have them with fresh salad.
We also make meatloaf using ground turkey. As well as "hamburgers", using the ground turkey.
We occasionally have white potatoes. But that has never been a real issue for us. However, when I do fix them, we don't indulge in them fried or as french fries. Usually we will have them baked, or boiled. Eliminating a need for added oils or fats for seasoning.
I would like to add one point in purchasing ground turkey or ground chicken, be sure to check the labels, and watch for the fat content listed on the package. Be sure to purchase the leaner choice, just as when you are purchasing beef. And DO NOT purchase any ground meats that contain the following on the package: MECHANICALLY SEPARATED. Please go back and re-read that statement again!!!
Mechanically separated meat is really not fit for human consumption, although the FDA allows it to be sold as food for humans. For those of you who are unaware of what goes into this particular meat, EVERYTHING except the feathers from fowls goes into this kind of meat. Yep, I ain't kidding! These meats are not always even disemboweled first. The bones and feet, heads, etc., are all ground into this meat. So PLEASE check any package that contains ground meat, of any kind! for those words. If you see it.... put it back. You DON"T want that!!! [Yes, I do know this from first hand experience, having seen it in a very well known poultry plant. And yes, it is common practice, however, it MUST be printed on the label by FDA reg's.]
Also, watch for organically grown, or free range poultry meats. These are less fatty meats. These are birds that have been allowed to roam about, and not spent their entire lives in a tiny wire cage! They also are allowed to eat more than chicken feed. Being allowed to peck the grass, and receive other nutrients from the earth.
If you are real potato eater, I also suggest you have fewer white potatoes and eat more sweet potatoes, which can be prepared quite similarly to white potatoes. Be sure to use less oils and fats when preparing.
I hope this helps you to choose the better way to eat!!!
Weight Loss Wednesday
Time for another fantastic weight loss story! Today we are going to highlight television personality and attorney Star Jones.
Star Jones lost an amazing 150 pounds [although some say it was closer to two hundred pounds!] following bariatric surgery.
We found the following story online: "Star Jones is one of the most popular stars known for the dramatic loss in weight that was very fast. If you are wondering how did Star Jones lose weight? Then you are in luck! Today there are more and more people who are turning to weight loss surgery to help them lose the weight. This is also how Star Jones got her weight off. Not sure if weight loss surgery is really the right option for you and your weight loss needs. Let us take a closer look at this type of surgery and whether or not surgery is really the best option for you.
If you are wondering, how did Star Jones lose weight, and if you can do it the same way, you owe it to yourself to do some research on the matter before you make the final decision. Take a close look, and you may find that it is like many other weight loss methods, which have a low success rate when it comes to long term weight loss. You see, weight loss surgery can be quite dangerous, and it can even cause physical problems in the end as well.
Before you decide, if you should lose weight like Star Jones did, you should take some time to really do some research on the matter and talk to people who have had great outcomes and those who have had bad outcomes as well. There are some people who have had excellent results with weight loss surgery, while others have had results that were very disastrous. However, no one is asking anymore, how did Star Jones lose weight.
Many people who have it done end up having a very hard time eating anything as well, and when they do eat, often they deal with intense pain until the food actually goes down. Many people who go through this surgery also end up going on anti depressants, as they deal with too much weight loss or not enough.
Now that you know how did Star Jones lose weight, you need to be the one to decide if this is the same way you want to lose weight. Can you deal with the inability to enjoy eating for the rest of your life? Will you be able to take the time to take tiny bites chewing them up extremely well, making eating a small portion take you an hour?"
From the Texicanwife: Yep, that's what it takes! And it can still fail! How?
When the stomach is restructured in the surgery, it is made into a tiny pouch. This pouch can then also be "stretched" out as time goes on, and you can gain all of the weight back! I personally knew a woman who was in her 50's when having the surgery, who then turned to bulemia in order to keep her friends from thinking she was a failure!
Some people opt for the "dumping surgery", which routes whatever you eat directly into the intestine. This surgery then has to be undone after you have taught yourself the proper way to eat, and before you become severely malnurished.
Lap bands are temporary, and can be taken off as you approach your weight goal. Again, you can easily gain the weight back if you are not disciplined and have not taught yourself proper nutrition.
While Star Jones appears to have been able to maintain her weight loss, one has to consider the option of bariatric surgery very carefully. It can not only be a life altering experience....it can be a life threatening one as well. One statistic that I looked at stated that as many as 10 percent of individuals who undergo the procedure die on the operating table, or from complications of the surgery following the operation. To me that is an extremely HIGH risk!
If one out of 10 [10 out of 100] people die from the surgery, doesn't it just make sense that educating yourself in proper nutrition would be the right way to proceed in the first place?
Again, we are in need of educating the masses of our country.
Aren't you glad you have chosen to live victoriously through proper nutrition and exercise?
Star Jones lost an amazing 150 pounds [although some say it was closer to two hundred pounds!] following bariatric surgery.
We found the following story online: "Star Jones is one of the most popular stars known for the dramatic loss in weight that was very fast. If you are wondering how did Star Jones lose weight? Then you are in luck! Today there are more and more people who are turning to weight loss surgery to help them lose the weight. This is also how Star Jones got her weight off. Not sure if weight loss surgery is really the right option for you and your weight loss needs. Let us take a closer look at this type of surgery and whether or not surgery is really the best option for you.
If you are wondering, how did Star Jones lose weight, and if you can do it the same way, you owe it to yourself to do some research on the matter before you make the final decision. Take a close look, and you may find that it is like many other weight loss methods, which have a low success rate when it comes to long term weight loss. You see, weight loss surgery can be quite dangerous, and it can even cause physical problems in the end as well.
Before you decide, if you should lose weight like Star Jones did, you should take some time to really do some research on the matter and talk to people who have had great outcomes and those who have had bad outcomes as well. There are some people who have had excellent results with weight loss surgery, while others have had results that were very disastrous. However, no one is asking anymore, how did Star Jones lose weight.
Many people who have it done end up having a very hard time eating anything as well, and when they do eat, often they deal with intense pain until the food actually goes down. Many people who go through this surgery also end up going on anti depressants, as they deal with too much weight loss or not enough.
Now that you know how did Star Jones lose weight, you need to be the one to decide if this is the same way you want to lose weight. Can you deal with the inability to enjoy eating for the rest of your life? Will you be able to take the time to take tiny bites chewing them up extremely well, making eating a small portion take you an hour?"
From the Texicanwife: Yep, that's what it takes! And it can still fail! How?
When the stomach is restructured in the surgery, it is made into a tiny pouch. This pouch can then also be "stretched" out as time goes on, and you can gain all of the weight back! I personally knew a woman who was in her 50's when having the surgery, who then turned to bulemia in order to keep her friends from thinking she was a failure!
Some people opt for the "dumping surgery", which routes whatever you eat directly into the intestine. This surgery then has to be undone after you have taught yourself the proper way to eat, and before you become severely malnurished.
Lap bands are temporary, and can be taken off as you approach your weight goal. Again, you can easily gain the weight back if you are not disciplined and have not taught yourself proper nutrition.
While Star Jones appears to have been able to maintain her weight loss, one has to consider the option of bariatric surgery very carefully. It can not only be a life altering experience....it can be a life threatening one as well. One statistic that I looked at stated that as many as 10 percent of individuals who undergo the procedure die on the operating table, or from complications of the surgery following the operation. To me that is an extremely HIGH risk!
If one out of 10 [10 out of 100] people die from the surgery, doesn't it just make sense that educating yourself in proper nutrition would be the right way to proceed in the first place?
Again, we are in need of educating the masses of our country.
Aren't you glad you have chosen to live victoriously through proper nutrition and exercise?
Tuesday, April 27, 2010
Keep Frozen Foods Fresh
The following article is taken from the South Beach Diet newsletter from 4/26/10:
How to Keep Frozen Food Fresh
As you’re cooking more at home, you’re most likely utilizing your freezer to store certain foods for future meals. This not only saves money, but it also saves you time in the kitchen. To stay healthy and prevent food poisoning, though, knowing how to safely freeze food is essential. Here are some guidelines to help you keep frozen food at its freshest:
Set freezer to 0°F. Freezers that are too warm (between 25ºF and 31º F) freeze food too slowly, allowing ice crystals to form and creating freezer burn. Plus, if the temperature is too warm, your food may become contaminated with bacteria.
Store food in freezer bags. Use plastic freezer bags rather than plastic containers to store food. First wrap the food very tightly in foil or plastic wrap, then place the food in a bag, filling it to within 1/2 inch of the top. Press out as much of the air from the bag as you can and seal. Then, label the bags with the contents and the date so you’ll know how long it’s been in the freezer.
Divide large amounts of leftovers. This way the food freezes easier and faster.
Don’t overstuff the freezer. Although a full freezer freezes better and uses less energy than an empty one, be careful not to overstuff it — there needs to be enough room for the cold air to circulate.
Know when to toss. Most foods will keep in the freezer (although fish and shellfish are best frozen for just a couple of weeks). You can tell if food has been frozen too long if the color has changed dramatically or if it looks dry. Frost on food (or freezer burn) indicates that the food was frozen too slowly or that it has partially thawed and refrozen. If that’s the case, get rid of it.
How to Keep Frozen Food Fresh
As you’re cooking more at home, you’re most likely utilizing your freezer to store certain foods for future meals. This not only saves money, but it also saves you time in the kitchen. To stay healthy and prevent food poisoning, though, knowing how to safely freeze food is essential. Here are some guidelines to help you keep frozen food at its freshest:
Set freezer to 0°F. Freezers that are too warm (between 25ºF and 31º F) freeze food too slowly, allowing ice crystals to form and creating freezer burn. Plus, if the temperature is too warm, your food may become contaminated with bacteria.
Store food in freezer bags. Use plastic freezer bags rather than plastic containers to store food. First wrap the food very tightly in foil or plastic wrap, then place the food in a bag, filling it to within 1/2 inch of the top. Press out as much of the air from the bag as you can and seal. Then, label the bags with the contents and the date so you’ll know how long it’s been in the freezer.
Divide large amounts of leftovers. This way the food freezes easier and faster.
Don’t overstuff the freezer. Although a full freezer freezes better and uses less energy than an empty one, be careful not to overstuff it — there needs to be enough room for the cold air to circulate.
Know when to toss. Most foods will keep in the freezer (although fish and shellfish are best frozen for just a couple of weeks). You can tell if food has been frozen too long if the color has changed dramatically or if it looks dry. Frost on food (or freezer burn) indicates that the food was frozen too slowly or that it has partially thawed and refrozen. If that’s the case, get rid of it.
Tantalizing Tuesday - Texicanwife's Tuna Pasta Salad
The following recipe is one I have used for a LONG time! I recently asked a friend [a Registered Dietician] to figure out the calorie and nutritional information for me so I could share it here with you. This really is one of my favorite summer dishes, and I am sure you're going to love it as much as I do!
2 cups macaroni, uncooked
2 (6 1/2-ounce) cans tuna, canned, water-pack [or 2 large envelopes of pouch sealed tuna]
1/2 cup zucchini, chopped
1/2 cup grape tomatoes, sliced in half
1/3 cup green onions, diced
1/4 cup mayonnaise [I prefer Hellman's Light]
whole wheat tortillas [6-8 inch size]
Directions:
1. Cook macaroni according to package directions. Drain.
2. Drain tuna.
3. Wash vegetables. Chop zucchini; slice tomatoes into thin slices; dice onions.
4. Mix macaroni, tuna, and vegetables together in mixing bowl. Stir in salad dressing.
5. Chill until ready to serve.
6. Warm tortillas until pliable.
Makes 6 Servings, about 1 cup each
Serve with warm tortillas as a scoop to pick up salad.
PER SERVING:
Calories 325 [with 1 cup salad and 1 tortilla]
Total fat 13 grams
Saturated fat 2 grams
Cholesterol 25 milligrams
Sodium 360 milligrams
Texicanwife's Tuna Pasta Salad
Ingredients:2 cups macaroni, uncooked
2 (6 1/2-ounce) cans tuna, canned, water-pack [or 2 large envelopes of pouch sealed tuna]
1/2 cup zucchini, chopped
1/2 cup grape tomatoes, sliced in half
1/3 cup green onions, diced
1/4 cup mayonnaise [I prefer Hellman's Light]
whole wheat tortillas [6-8 inch size]
Directions:
1. Cook macaroni according to package directions. Drain.
2. Drain tuna.
3. Wash vegetables. Chop zucchini; slice tomatoes into thin slices; dice onions.
4. Mix macaroni, tuna, and vegetables together in mixing bowl. Stir in salad dressing.
5. Chill until ready to serve.
6. Warm tortillas until pliable.
Makes 6 Servings, about 1 cup each
Serve with warm tortillas as a scoop to pick up salad.
PER SERVING:
Calories 325 [with 1 cup salad and 1 tortilla]
Total fat 13 grams
Saturated fat 2 grams
Cholesterol 25 milligrams
Sodium 360 milligrams
Monday, April 26, 2010
Madness Monday
What is it that drives me "Mad" today?
How about "designer" pet foods?
It drives me mad that there are malnourished children in our country, either through improper nutrition, obesity, or from lack of nutrition, and yet we have companies who spend their time designing expensive, hutritious approaches to keep our dogs and cats nutritiously sound!
Where have our priorities gone America?
When we place more importance on our pets than our our fellow countrymen does that not tell you that our priorities are skewed?
I was in shock a few weeks ago when I walked into our local mega-store [I won't mention names here] and found a refrigerated section for the pet food! Not only that, but beuatiful cuts of meat have been placed in the section so that you can provide your pet with the utmost, and freshest cuts of beef, fish and chicken!
While those of us who do not have state assisted help in purchasing our groceries are left picking through the meat section of the market for something we can afford that falls into our precarious efforts of maintaining some kind of a semblance of healthy eats!
I'd like to see, instead of a refrigerated section for my dog and cat foods, a refrigerated section with healthy treat options for our children! Perhaps fruit pops for hot summer days [frozen fruit juice on a popsicle stick]. Or banana pops [chilled bananas dipped in melted bittersweet chocolate, and then rolled in crushed nuts] all on a stick. Candies and cookies made from flax, or unbleached flours, and natural sugars. Packaged in 2-3 pieces, rather than by the dozen[s].
I'd like to see us do away with the junk food at the check out counter, meant to entice shoppers [especially children] as they are checking out of the store. Instead, keep those aisles clutter free and put the enticing items on the shelves elsewhere in the store [of course the junk food would be eliminated!], and if there must be something there, let's put reusable bags there that can be purchased for $1 a bag. [I'd also like to see all stores give sshoppers a credit for each reusable bag they use, rather than the store supplying a plastic bag! So, 1 to 5 cents per bag??? But that is for another post.]
But it galls me to no end that our country takes more notice of abused dogs than of abused children!!!
Everyday we are bombarded with television commercials meant to get our support for homeless and abused animals in our country. When was the last time you saw an ad asking for support for the homeless or abused children in our inner cities?
We see ads in local newspapers asking for donations of dog and cat food for our animal shelters. When was the last time you saw an ad asking for food donations for our homeless and abused victims shelters?
We MUST get our priorities straight in this country!!!
My heart bleeds for the children that are shown in the well known infomercials asking for your support for the children in foreign countries who are starving, naked, and homeless. It bleeds like no one knows!!! But at the same time, I am asking where is the support for the children in our own country???
I have lived a great deal of my life among the families of the Appalachian Mountains. While I was, thankfully, not among the poor, many of my best friends were. I have seen children who not only went to bed hungry, but who started the day hungry as well. Who hadn't had two outfits to wear in their whole lives! Who had no indoor plumbing. Entire families who bathed from the same pan of lukewarm dirty water. No dish soap for the dishes, much less body soap for bathing!
Children who sat by aluminum and tin heaters that glowed cherry red from the fires in them, to keep warm during the bitter cold of winter.
I've seen cabins with dirt floors. Babies who wore diapers only when they were being taken to the doctor or to "Sunday Meeting". The rest of the time they are allowed to play on the dirt floor, their urine and excrement swept up by their mothers.
I've seen children who had never eaten a piece of exotic fruit in their lives! Knowing only the apples, pear and peaches that grew on their little patch of land. Never having tasted a banana or an orange.
And then I have seen those children who's parents make enough financially to feed them properly, but who stuff them with garbage food [my new nickname for "junk food"]. Children who become so obese that their parents should be reported for physically abusing their child!!!
And yet, we focus on our pets!!!
Isn't it time, America, that we refocus on what is right???
And that's my "Madness Monday" rant.
How about "designer" pet foods?
It drives me mad that there are malnourished children in our country, either through improper nutrition, obesity, or from lack of nutrition, and yet we have companies who spend their time designing expensive, hutritious approaches to keep our dogs and cats nutritiously sound!
Where have our priorities gone America?
When we place more importance on our pets than our our fellow countrymen does that not tell you that our priorities are skewed?
I was in shock a few weeks ago when I walked into our local mega-store [I won't mention names here] and found a refrigerated section for the pet food! Not only that, but beuatiful cuts of meat have been placed in the section so that you can provide your pet with the utmost, and freshest cuts of beef, fish and chicken!
While those of us who do not have state assisted help in purchasing our groceries are left picking through the meat section of the market for something we can afford that falls into our precarious efforts of maintaining some kind of a semblance of healthy eats!
I'd like to see, instead of a refrigerated section for my dog and cat foods, a refrigerated section with healthy treat options for our children! Perhaps fruit pops for hot summer days [frozen fruit juice on a popsicle stick]. Or banana pops [chilled bananas dipped in melted bittersweet chocolate, and then rolled in crushed nuts] all on a stick. Candies and cookies made from flax, or unbleached flours, and natural sugars. Packaged in 2-3 pieces, rather than by the dozen[s].
I'd like to see us do away with the junk food at the check out counter, meant to entice shoppers [especially children] as they are checking out of the store. Instead, keep those aisles clutter free and put the enticing items on the shelves elsewhere in the store [of course the junk food would be eliminated!], and if there must be something there, let's put reusable bags there that can be purchased for $1 a bag. [I'd also like to see all stores give sshoppers a credit for each reusable bag they use, rather than the store supplying a plastic bag! So, 1 to 5 cents per bag??? But that is for another post.]
But it galls me to no end that our country takes more notice of abused dogs than of abused children!!!
Everyday we are bombarded with television commercials meant to get our support for homeless and abused animals in our country. When was the last time you saw an ad asking for support for the homeless or abused children in our inner cities?
We see ads in local newspapers asking for donations of dog and cat food for our animal shelters. When was the last time you saw an ad asking for food donations for our homeless and abused victims shelters?
We MUST get our priorities straight in this country!!!
My heart bleeds for the children that are shown in the well known infomercials asking for your support for the children in foreign countries who are starving, naked, and homeless. It bleeds like no one knows!!! But at the same time, I am asking where is the support for the children in our own country???
I have lived a great deal of my life among the families of the Appalachian Mountains. While I was, thankfully, not among the poor, many of my best friends were. I have seen children who not only went to bed hungry, but who started the day hungry as well. Who hadn't had two outfits to wear in their whole lives! Who had no indoor plumbing. Entire families who bathed from the same pan of lukewarm dirty water. No dish soap for the dishes, much less body soap for bathing!
Children who sat by aluminum and tin heaters that glowed cherry red from the fires in them, to keep warm during the bitter cold of winter.
I've seen cabins with dirt floors. Babies who wore diapers only when they were being taken to the doctor or to "Sunday Meeting". The rest of the time they are allowed to play on the dirt floor, their urine and excrement swept up by their mothers.
I've seen children who had never eaten a piece of exotic fruit in their lives! Knowing only the apples, pear and peaches that grew on their little patch of land. Never having tasted a banana or an orange.
And then I have seen those children who's parents make enough financially to feed them properly, but who stuff them with garbage food [my new nickname for "junk food"]. Children who become so obese that their parents should be reported for physically abusing their child!!!
And yet, we focus on our pets!!!
Isn't it time, America, that we refocus on what is right???
And that's my "Madness Monday" rant.
Sunday, April 25, 2010
Sin-Sational Sunday - Triple Chocolate-Hazelnut Frozen Mousse
Triple Chocolate-Hazelnut Frozen Mousse
The following recipe is taken from the Spring 2010 edition of Diabetic Living on page 96.
Servings: 10 (1 wedge each0
Prep: 45 minutes
Freeze: 1hour + 2 to 24 hours
1-1/2 8-ounce package fat-free cream cheese, softened
2 ounces dark chocolate or bittersweet chocolate, melted and cooled slightly
1 8-ounce container frozen light whipped dessert topping, thawed
2 ounces white baking chocolate (with cocoa butter), melted and cooled slightly
2 ounces milk chocolate, melted and cooled slightly
3 tablespoons hazelnuts, toasted & chopped
1. Line an 8x4x2 or a 9x5x3-inch loaf pan with heavy foil, extending foil up over the edges of the pan; set aside. In a medium bowl, beat one-third of the cream cheese with an electric mixer on medium speed 30 seconds. Beat in the 2-ounces melted dark chocolate. Fold in about one-third of the dessert topping. Spread mixture evenly in the prepared pan. Cover and freeze about 30 minutes or just until firm.
2. Meanwhile, in another medium bowl, beat half of the remaining cream cheese with an electric mixer on medium speed 30 seconds. Beat in melted white chocolate. Fold in half of the remaining dessert topping. Spread white chocolate mixture over frozen dark chocolate layer in pan. Cover and freeze 30 minutes or just until firm.
3. Meanwhile, place remaining cream cheese cheese in another medium bowl. Beat with an electric mixture on medium speed 30 seconds. Beat in melted milk chocolate. Fold in remaining dessert topping. Spread milk chocolate mixture evenly over the frozen white chocolate layer in pan. Sprinkle with hazelnuts. Cover and freeze 2 to 24 hours.
4. To serve, using edges of foil, lift the mousse out of the pan. If necessary, let stand at room temperature about 20 minutes to soften. Cut crosswise into 10 wedges. If desired, melt together 1-ounce dark chocolate and 1/2 teaspoon shortening; drizzle over slices.
Per Serving:
Calories: 195
Total Fat: 10 g
Saturated Fat: 6 g
Cholesterol: 6mg
Sodium: 257 mg
Carbohydrates: 18g
Fiber: 1g
Protein: 7g
***While this may appear to be alot of work, it is really an easy dessert to make! And it so yummy!!! I made it for my guests this Sunday evening, and they were all amazed at it! I served it with about 4 raspberries on the side of the dessert plate, and sprig of a mint leaf. It looked luscious!!!
Saturday, April 24, 2010
Grated Cheese Tips
Grated Cheese Tips
Nothing complements pasta dishes, roasted vegetables, soups, and salads quite like freshly grated cheese. Not only does it add flavor and texture, but a little goes a long way so you don’t need a lot of it. If you’re pressed for time, you can buy grated cheese in a container at the grocery store, but the best way to get maximum flavor is to grate your own. Here are some tips:
Get a Good Cheese Grater
There are many different types of cheese graters. Perhaps the most common is the box grater, which has both fine and coarse holes for grating or shredding both hard and soft cheeses. For very finely grated hard cheeses, like Parmesan, a Microplane zester/grater, which looks like a carpenter’s rasp, is ideal. And for grating hard cheese at the table, let guests pass a stainless steel rotary cheese grater. If you’re looking to grate a lot of cheese, but are pressed for time, you can use a mini chopper or food processor with the grater attachment.
Storing Grated Cheese
Both hard and semi-hard grated cheeses lend themselves to freezing in small airtight plastic containers. Parmesan, Gruyère, Asiago, cheddar, and Jarlsberg are just some types that freeze well after grating. You can store grated cheese in the freezer for three to six months and use it directly without defrosting.
Choose Your Textures
Depending on what kind of dish you’re preparing, finely grated cheese is best for sprinkling on soups, salads, and pasta dishes. For casseroles, quesadillas, pizza, and other dishes that incorporate the cheese, shredded cheese is best because it melts more slowly during cooking.
Mix and Match
Rather than simply using one grated cheese for sprinkling or cooking, prepare a few and mix them together (and freeze them together, too!). For example, for a nice change of pace, mix cheddar, Romano, and Monterey Jack cheese, or Asiago, Gruyère, and Parmesan. Ask the cheesemonger at any gourmet grocery store for other good combos, and remember to choose reduced-fat varieties.
Common Myths
Earlier this month, Dietician Katherine Brooking talked to Kathy and Hoda. She debunks common myths about food, diet and nutrition.
http://health.msn.com/health-topics/video.aspx?vid=8418dce1-5aaa-43a0-b1a4-d16e14ca313e
http://health.msn.com/health-topics/video.aspx?vid=8418dce1-5aaa-43a0-b1a4-d16e14ca313e
Side Effect Saturday - Obesity & Gout
Gout is a condition in which the joints become painful, red and inflamed. Gout is caused when the urate crystals accumulate in the joints, due to the high amount of uric acid in the blood. Among the many risk factors of gout such as lifestyle factors, sex, age etc. people who are obese are at high risk of getting gout.
Being overweight and eating foods such as red meat and sea food, greatly increases the risk of gout. Other factors which increase the risk of gout are:
•Excessive alcohol consumption
•Medical conditions such as hypertension, diabetes, and hyperlipidemia
•Family history of gout
•Men are more likely to get gout than women
How are Obesity and Gout Linked?
When a person is obese, there is an extra pressure on body joints. There are also chemical changes in the body due to the fat tissue. These two factors can increase the risk of gout. An obese person is 4 times more likely to get gout than a non-obese person.
Overeating and being overweight have been associated with gout. People with higher BMI have increased uric acid levels, which increases the risk of gout. However, the good news is that with weight loss, the uric acid levels in the blood are decreased.
As obesity is a risk factor of getting gout, it is important for people to start exercising and eat healthy. According to the dietary guidelines released by the U.S. government, about 60 minutes of physical activity is needed for adults every day
Obesity and body fat are major factors which increase the risk of gout. Hence, by losing weight you would not only be healthy, but also significantly decrease your chances of getting gout.
How Serious is the Condition Gout?
•More than 2 million Americans are associated with this painful condition.
•It is more common in men than women who are excessively obese and are alcoholic excessively.
•Prevalence of Gout is nearly 840 out of 100,000 people.
•Men belonging to the age group of 40 to 50 years are mostly affected.
•Nearly 5 percent cases of arthritis cases are Gout related.
•This condition is common in men by 9 than women.
•Women face the attack of Gout after menopause.
•Nearly 18 percent people suffering with gout have this disease in their family history.
How Serious is the Condition Obesity?
•The United States government declared Obesity and Type 2 Diabetes as national epidemics in 2009.
•Adult obesity is found to be rising in 23 states with no single state registering a decline in the rate from the year 2008.
•Mississippi (44.4 percent), Alabama (31.2 percent), West Virginia (31.1 percent) and Tennessee (30.2 percent) are the top four states with their respective obesity percentage.
****The above information was taken from ygoy.
Below are some photos we found for gout in the hands and feet:
Being overweight and eating foods such as red meat and sea food, greatly increases the risk of gout. Other factors which increase the risk of gout are:
•Excessive alcohol consumption
•Medical conditions such as hypertension, diabetes, and hyperlipidemia
•Family history of gout
•Men are more likely to get gout than women
How are Obesity and Gout Linked?
When a person is obese, there is an extra pressure on body joints. There are also chemical changes in the body due to the fat tissue. These two factors can increase the risk of gout. An obese person is 4 times more likely to get gout than a non-obese person.
Overeating and being overweight have been associated with gout. People with higher BMI have increased uric acid levels, which increases the risk of gout. However, the good news is that with weight loss, the uric acid levels in the blood are decreased.
As obesity is a risk factor of getting gout, it is important for people to start exercising and eat healthy. According to the dietary guidelines released by the U.S. government, about 60 minutes of physical activity is needed for adults every day
Obesity and body fat are major factors which increase the risk of gout. Hence, by losing weight you would not only be healthy, but also significantly decrease your chances of getting gout.
How Serious is the Condition Gout?
•More than 2 million Americans are associated with this painful condition.
•It is more common in men than women who are excessively obese and are alcoholic excessively.
•Prevalence of Gout is nearly 840 out of 100,000 people.
•Men belonging to the age group of 40 to 50 years are mostly affected.
•Nearly 5 percent cases of arthritis cases are Gout related.
•This condition is common in men by 9 than women.
•Women face the attack of Gout after menopause.
•Nearly 18 percent people suffering with gout have this disease in their family history.
How Serious is the Condition Obesity?
•The United States government declared Obesity and Type 2 Diabetes as national epidemics in 2009.
•Adult obesity is found to be rising in 23 states with no single state registering a decline in the rate from the year 2008.
•Mississippi (44.4 percent), Alabama (31.2 percent), West Virginia (31.1 percent) and Tennessee (30.2 percent) are the top four states with their respective obesity percentage.
****The above information was taken from ygoy.
Below are some photos we found for gout in the hands and feet:
Friday, April 23, 2010
Follow Friday - Wellness Works
Today I'd like to introduce you to Wellness Works. This blog is chocked full of ideas on nutrition, dieting, and healthy living. Written by Dr. Shamira
this blog is well worth a visit!
Dr. Shamira's bio reads as follows: "Dr. Shamira is the founder of Art of Wellness. With a special interest in women’s health, she inspires women to achieve optimum health - body, mind and spirit - through integrated, natural healthcare and by combining the disciplines of chiropractic, traditional acupuncture and clinical nutrition.
To learn more, please visit http://www.artofwellness.ca/ or contact her at info@artofwellness.ca "
In visiting this site, I've learned everything from the power of a good anti-perspirant and deodorant, to the best items to stock my pantry with!
I highly recommend Dr. Shamira's Wellness Works. It's one site you'll revisit time and time again!
Thursday, April 22, 2010
The Superman Exercise
Superman Exercise for Toning Lower Back Muscles
This is a compound exercise that targets your lower back as well as your glutes and hamstrings. You stretch your muscles by assuming a Superman position as if in flight on top of an exercise mat. It is quite easy and can be done by beginners.
Perform your basic stretching and warm-ups before doing this exercise. Place an exercise mat on the floor away from any equipment and from the path of people. Lie on the mat face down with your body in a straight line. Your legs and feet must be kept close together with your toes touching the floor. Keep your harms fully extended at the top of your head parallel to the floor’s surface. Keep this as your starting position.
Exhale as you raise your arms and chest off the floor. Simultaneously raise your legs as you do so. Your end position will be with all your extremities off the floor and only your stomach, hips, and your upper thighs touching the exercise mat. Make sure that your arms and your legs are at the same height. Your head should be straight and cradled by your upper arms. Keep this position and the contraction of your lower back for a second before inhaling as you slowly go back to starting position. Do not lower your body abruptly on the mat. Doing so will pose risk of injury on your lower back and spine.
Repeat with the recommended number of reps and sets. You can increase the difficulty by lifting opposite extremities in an alternating motion off the floor.
Article by Steven Jones with Extreme Home Workout, the #1 source for the Insanity Workout on the net.
This is a compound exercise that targets your lower back as well as your glutes and hamstrings. You stretch your muscles by assuming a Superman position as if in flight on top of an exercise mat. It is quite easy and can be done by beginners.
Perform your basic stretching and warm-ups before doing this exercise. Place an exercise mat on the floor away from any equipment and from the path of people. Lie on the mat face down with your body in a straight line. Your legs and feet must be kept close together with your toes touching the floor. Keep your harms fully extended at the top of your head parallel to the floor’s surface. Keep this as your starting position.
Exhale as you raise your arms and chest off the floor. Simultaneously raise your legs as you do so. Your end position will be with all your extremities off the floor and only your stomach, hips, and your upper thighs touching the exercise mat. Make sure that your arms and your legs are at the same height. Your head should be straight and cradled by your upper arms. Keep this position and the contraction of your lower back for a second before inhaling as you slowly go back to starting position. Do not lower your body abruptly on the mat. Doing so will pose risk of injury on your lower back and spine.
Repeat with the recommended number of reps and sets. You can increase the difficulty by lifting opposite extremities in an alternating motion off the floor.
Article by Steven Jones with Extreme Home Workout, the #1 source for the Insanity Workout on the net.
Easy Affogato
This great recipe comes from Prevention:
1/2 Tbsp Kahlua coffee liqueur
2 Tbsp hot espresso
1/2 cup vanilla frozen yogurt
Scoop frozen yogurt into a serving dish. Stir liqueur into espresso, then pour over frozen yogurt. Serve immediately.
Makes 1 serving.
Per serving: 131 cal, 1 g fat (0.9 g sat), 64 mg sodium, 22 g carbs, 0 g fiber, 4 g protein
--------------------------------------------------------------------------------
2 Tbsp hot espresso
1/2 cup vanilla frozen yogurt
Scoop frozen yogurt into a serving dish. Stir liqueur into espresso, then pour over frozen yogurt. Serve immediately.
Makes 1 serving.
Per serving: 131 cal, 1 g fat (0.9 g sat), 64 mg sodium, 22 g carbs, 0 g fiber, 4 g protein
--------------------------------------------------------------------------------
Jamie Oliver - Making Changes
Many of you have been watching the reports on the television of how Jamie Oliver has been in Huntington, WV and changing the way the school kids eat there.
Be sure to watch ABC Friday night at 9p.m. [7c] and see what one brave man is doing to make this a healthier country for our kids!
Also, head on over to Jamie's website, and sign the petition for changing the way our school children are fed!
[If you've been watching, you'll remember that the elementary children were getting pizza - yes regular pizza!!! - for breakfast at school!!!]
Take part in making America a healthy place to live. And let's begin with teaching our children!!!
Be sure to watch ABC Friday night at 9p.m. [7c] and see what one brave man is doing to make this a healthier country for our kids!
Also, head on over to Jamie's website, and sign the petition for changing the way our school children are fed!
[If you've been watching, you'll remember that the elementary children were getting pizza - yes regular pizza!!! - for breakfast at school!!!]
Take part in making America a healthy place to live. And let's begin with teaching our children!!!
Tell-It-All Thursday
Each Thursday I tell you of my update from the preceding week on the Food Lovers Fat Loss Program. I give you the straight story. My progress, or lack thereof.
Each Thursday morning I weigh, and give you a video report. Here is stoday's video:
Each Thursday morning I weigh, and give you a video report. Here is stoday's video:
Wednesday, April 21, 2010
Work Out Tips From Bob Harper
On a bike, in the water or in your office!
"A bicycle is one of the most important things you can ever own to stay healthy. Instead of driving everywhere, try biking. When you start, warm up for 5 minutes and once you get your heart rate up, keep it there for at least 20. When you're finished, go in a slow steady pace for another 5 minutes. It's effective and something you'll never forget, just like riding a bike."
"Working out in the water is perfect for people with bad joints or certain ailments. Here are some things you can do; start by doing jumping jacks for 30 seconds then tread water for 30 seconds. Alternate this for 10 minutes to start, increasing your time with each workout."
"If you have a job that requires you to sit in an office 8 hours a day, 5 days a week, chances are your body isn't burning the calories that it should be. Here some tips on how to get a workout in while at work. Leave a resistance band at your job. They're great for bicep curls or tricep textentions, Instead of using a desk chair, try a stability ball. You'll constantly be working out your core muscles. Get to work!"
**The above was taken from the Biggest Loser Newsletter.
Weight Loss Wednesday
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Michele Moore
Age 34
Hometown Levelland, TX
Job Accounting clerk and mother of two
Height 5'3"
Weight before 255 pounds
Weight after 148 pounds
Has kept it off 1 year
How She Lost It: "Two years prior to my niece's graduation in New York, I told myself that I would go," she recalls. "I'd be flying, and I decided I would not be embarrassed by having to ask for a seat-belt extension." Moore joined Weight Watchers and attended meetings every single week during the 19 months it took her to lose more than 100 pounds. She also started exercising, working her way up to 5 days a week of cardio on a treadmill or elliptical trainer and 3 days of strength training on machines.
How She's Keeping It Off: Moore still follows the Weight Watchers program and says that attending weekly meetings is essential. "The maintenance period is the hardest because you don't have that 1- or 2-pound loss to look forward to each week. It's much easier to get off track." She admits to splurging at restaurants on the weekend ("I eat the rolls and butter they put on the table — or the tortilla chips"). But Moore is super-disciplined about exercise. "I exercise more now than I did during my loss. I love to work out now." She pops in a step aerobics DVD 5 to 6 days a week and follows its cardio/strength-training program. On weekdays, she takes a 40-minute walk during her lunch hour.
Her Secrets:
Put yourself first. Moore exercises the minute she gets home so as not to get distracted, and her husband and kids know to give Mom her privacy during that time. "You still need to eat healthfully, but working out is the main thing for keeping the weight off. You can make time — anyone can. Soon it becomes habit, and you won't want to go a day without it. And you'll feel so much better mentally."
Set small goals. Weight Watchers' goal of 10 percent total body weight reduction was a manageable one and removed the pressure to make big gains each week. "I didn't want to set, say, a 2-pound goal for one week and then be upset that I hadn't hit that goal. As long as I lost each week, I was happy," she says.
***Way to go Michele!
Tuesday, April 20, 2010
Harvard Docs to Insurance Companies: Drop the Big Macs
Okay folks, what we have whispered about, and believed was true, has now been proclaimed by Harvard University to be actual cold hard fact!!! The guys who own the insurance companies, are also the major stock holders in fast food chains, and in the tobacco industry. It's a "win-win" situation for them! If we live healthy, it's because we aren't trying to use up that expense insurance policy we are forced to carry. And if we eat fast food? Well, we're going to be sick, obese, and in such poor health that we will be forced to pay even higher insurance premiums!!! The same thing goes with the tobacco use!
The following report appeared in the Wall Street Journal on April 15th:
"By Katherine Hobson
Should life and health insurers be investing in the stocks of fast-food companies?
Researchers at the Cambridge Health Alliance, which is associated with Harvard Medical School, say no, citing the downside of fast food — associations with obesity and other health problems, heavy marketing to kids and the the chains’ environmental impact. Insurers, however, do have a responsibility to share- or policyholders to maximize returns, and that may include investments in companies that don’t share their health-promoting mission, they say.
Sensing that potential disconnect, the Cambridge researchers set out to find out the value of major insurers’ investments in the five leading fast-food companies: Jack in the Box, McDonald’s, Burger King, Yum Brands and Wendy’s/Arby’s. Based on shareholder data from the Icarus database, they calculated the insurers’ combined fast-food holdings totaled $1.88 billion as of last June. Their findings, including a breakdown by company, are published today in the American Journal of Public Health.
However, as with a similar analysis last year of tobacco stock holdings by insurers, companies disputed the numbers. MassMutual spokesman Mark Cybulski says the study’s calculations of $366.5 million were “absolutely incorrect.” In an email, he didn’t give an alternative number for June, but said that as of Dec. 31, the insurer’s fast-food related holdings were $1.4 million in a portfolio totaling $86.6 billion in cash and invested assets.
Northwestern Mutual held $422.2 million in fast-food stocks, according to the study; spokeswoman Jean Towell says that number is in error. At the time the data was collected the company had less than $257 million in holdings, about 0.19% of its general portfolio, and now that’s down to about $248 million, or 0.17%, she says.
Prudential Financial spokesman Bob DeFillippo said he couldn’t verify if the study’s $355.5 million calculation was accurate, and added that Prudential never talks about individual holdings, anyway. And, he says, many of the stocks are likely held in index funds for clients, meaning the insurer didn’t select the stocks but held them usually only because the stocks were index components.
Study author J. Wesley Boyd, an attending psychiatrist at CHA and assistant professor at Harvard, defends the numbers, saying according to the database they were correct. He says the U.S. companies studied were primarily life insurers and don’t sell health insurance per se, but that some of the Canadian and U.K. companies covered in the study do sell health insurance.
Why should we care whether a life or health insurer invests its money? “They’re profiting directly off the people who eat fast food, and if that leads to obesity or cardiovascular disease, they’ll charge you more for premiums if you have some of those conditions,” says Boyd. “They’re making money in either case.” The researchers say another option besides divestment is becoming activist investors in fast-food companies to push for changes such as lower-calorie menu options or different marketing policies."
Tantalizing Tuesday - Potato & Cabbage Salad
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Potato & Cabbage Salad
The following recipe comes from Diabetic Living Magazine Spring 2010 edition, page 108:
SERVINGS: 8
PREP: 25 minutes COOK: 10 minutes
CHILL 2 to 24 hours
12-ounces round red potatoes, cut into 1/2-inch-thick wedges
3 tablespoons light mayonnaise [I prefer Hellman's]
2 tablespoons German-style mustard
3 tablespoons cider vinegar
3 cups shredded green cabbage (you can substitute 4 cups purchased coleslaw mix for the
shredded cabbage & carrots if you prefer)
1 cup shredded carrots
1 stalk celery, thinly sliced
1/2 cup thinly sliced green onions
2 slices turkey bacon, cooked and chopped
1. In a large saucepan, cook potato wedges in enough boiling water to cover for 10-12 minutes or until tender. Drain well; set aside to cool.
2. Meanwhile. in a large bowl, whisk together mayonnaise and mustard. Gradually add vinegar, whisking until smooth. Add potatoes, cabbage, carrots, celery and green onions. Toss to coat. Cover and chill 2 to 24 hours. [The longer you allow this to set, the better the flavor!!!] Toss before serving. Sprinkle with bacon.
Per Serving:
Calories: 80
Total Fat: 3g
Saturated Fat: 1 g
Cholesterol: 6 mg
Sodium: 169 mg
Carbohydrates: 12g
Fiber: 2g
Protein: 2g
This is such a yummy side dish, that you'll want to make this again and again! Great for the backyard barbecue! We had this served this past weekend with grilled steaks. It was heavenly!!! And no one ever guessed it was a "diet" dish!!!
Monday, April 19, 2010
Cutting The Risk of Cancer
The American Cancer Society recommends a diet high in fruits, vegetables, whole grains, and lean meats. In addition, many of their other recommendations match up with good diet guidelines. Here are small lifestyle changes you can make today that may help lower your risk of developing cancer in the future:
* Limit or avoid fried foods.
* Choose whole grains over refined-flour products.
* Cut down on sweets.
* Avoid meats high in fat.
* Eat a diet rich in omega-3 fatty acids.
* Limit consumption of alcoholic beverages to no more than one drink a day if you’re a woman or two if you’re a man.
* Quit smoking.
* Exercise regularly to maintain a healthy weight.
Taking control of your health by following these tips will help lower your risk of developing many kinds of cancer. Some people are genetically predisposed to cancer because of family history or environmental influences. If you think you may be at high risk of developing cancer, consult your physician.
Madness Monday
Pure and simple, there's only one thing that is driving me to madness today. And that's the crazy television shows, in particular many of the talk shows and even the morning news programs, that talk incessantly about dieting, but then show ridiculous examples of what a person should be eating to lose the weight!
For instance, one major network, and I won't name names here, but you all are aware of them I am sure, recently showed on their morning news programming a "healthy" diet that served up a "balanced" diet. Sounds good. Right? So why would that upset me, or drive me mad?
Because the daily example that they set out on their counter, and their words were "This is what the average persons daily intake should look like on our diet plan!", and that example, when actually figured up was less than 600 calories for the entire day! There was less than 10 grams of protein! Slow carbs were a minimal at best! I would be scared of glucose fluctuations, as well as loss of energy and iron!
They were touting this as the next "miracle fat cure!"
When are people going to realize that losing weight and getting healthy do not require you to slowly [or quickly] waste away! There should never be any starving involved! You should always feel comfortable. And you should never have to worry about your glucose level, or your diet causing you to become anemic!!!
Thank goodness for Robert Ferguson and the FLFL program! While my weight is not "falling off", it is nonetheless coming off, and guess what? Not once since September, when I started this program, have I ever been hungry! Not once!!!
My last lab work at my doctor's office was perfect! And the last "Real Age" test I took, revealed I have gained more than 26 years to my life! Twenty six!!! While I am 50 years old, my "Real Age" is 38!!!
All without ever sacrificing my feel good, feel full and comfortable, feeling!!!
And that's my "Madness Monday" moment this day!
Happy Eating!!!
Sunday, April 18, 2010
Sin-Sational Sunday
Chocolate Ravioli
** I found these way too addictive!!! And it was so hard to only eat one or two! But they are rich and delicious. Perhaps with a sugar free latte for dessert? Delicious... but I warn you, you will want more!
Chocolate Ravioli
Servings: 10 (1 ravioli each)
Start to Finish Prep: 30 minutes
INGREDIENTS
1/2 cup tub-style light cream cheese
2 tablespoons sugar (* If using a sugar substitute choose Equal.)
2 ounces milk chocolate
20 square wonton wrappers
1 tablespoon pine nuts, toasted and coarsely chopped
1. Preheat broiler. Coat a large baking sheet with nonstick baking spray; set aside. For filling: In a small bowl, stire together cream cheese and sugar until smooth. Set aside one-fourth of the chocolate. Finely chop the remaining chocolate; stir into cream cheese mixture.
2. Lay 10 of the wonton wrappers on a work surface. Spoon 1 tablespoon filling into the center of each wrapper. Lightly moisten the edges of each wrapper with water. Top each with another wrapper, pressing edges to seal. If desiredm use a fluted pastry wheel to trim edges of each square.
3. Place squares on prepared baking sheet. Coat the tops of the squares with nonstick spray. broil 4 to 5 inches from heat about 2 minutes or until golden brown (do not turn).
4. Meanwhile, place reserved milk chocolate in a small microwave-safe bowl. Microwave on 50-percent power (medium) 1 minute. Stir until smooth. Drizzle chocolate over warm ravioli; sprinkle with toasted pine nuts.
Per serving: 116 calories (each ravioli) [106 if you use sugar substitute]
4 g total fate ( 3 g saturated fat)
9 mg cholesterol
157 mg sodium
16 g carb
0 g fiber
3 g protein
** I found these way too addictive!!! And it was so hard to only eat one or two! But they are rich and delicious. Perhaps with a sugar free latte for dessert? Delicious... but I warn you, you will want more!
Saturday, April 17, 2010
Side Effect Saturday - Osteoarthritis
Today I'd like to discuss another side-effect of obesity. Osteoarthritis.
We found the following statement online:
Osteoarthritis and obesity in the general population. A relationship calling for an explanation.
van Saase JL, Vandenbroucke JP, van Romunde LK, Valkenburg HA.
Department of Epidemiology, Erasmus University Medical School, Rotterdam, The Netherlands.
Abstract
"The association between obesity and osteoarthritis (OA), was studied by analysis of data from an epidemiologic survey of a population of 1071 men and 1097 women in The Netherlands. A total of 20 joints and groups of joints were investigated. OA was clearly associated with obesity in the most frequently affected joints, weight bearing as well as nonweight bearing. This association was less strong for severely affected joints than for mildly affected joints. This pattern was neither compatible with a generalized (metabolic) abnormality nor with weight induced mechanical "wear-and-tear". OA is a heterogeneous condition and some site specific associations with obesity are strong, thus there is scope for prevention by weight reduction for some sites."
PMID: 3172116 [PubMed - indexed for MEDLINE]
Clearly, weight affects the wear and tear on joints, and causes difficulty with this disease process.
Just what is osteoarthritis?
Osteoarthritis of weight-bearing joints occurs as a result of degeneration of cartilage and bone of the joints, especially in the knees, hips and lower back.
Morbid Obesity is a Major Risk Factor For Osteoarthritis
According to the American Obesity Association, musculoskeletal disorders, including osteoarthritis, are much more prevalent among obese patients, especially patients diagnosed with severe clinical or mobid obesity. Health studies show that obesity is a strong predictor for symptoms of osteoarthritis, especially in the knees.
How Obesity Leads to Osteoarthritis
Severe clinical obesity carries a high risk of arthritic problems because the extra weight placed on joints (particularly knees and hips) results in rapid wear and tear, as well as pain caused by inflammation. On the other hand, weight loss reduces physical pressure on all weight-bearing joints and bones.
Surgery for Osteoarthritis Not Available For Obese Patients
In cases of chronic severe arthritis, joint replacement surgery may be required to relieve the severe pain. Unfortunately, joint replacement has much poorer results in obese patients. As a result, many orthopedic surgeons refuse to perform the surgery on patients suffering from clinical morbid obesity, insisting that they lose weight first.
Clearly the best course of action is to lose the weight BEFORE the problem exists!
We found the following statement online:
Osteoarthritis and obesity in the general population. A relationship calling for an explanation.
van Saase JL, Vandenbroucke JP, van Romunde LK, Valkenburg HA.
Department of Epidemiology, Erasmus University Medical School, Rotterdam, The Netherlands.
Abstract
"The association between obesity and osteoarthritis (OA), was studied by analysis of data from an epidemiologic survey of a population of 1071 men and 1097 women in The Netherlands. A total of 20 joints and groups of joints were investigated. OA was clearly associated with obesity in the most frequently affected joints, weight bearing as well as nonweight bearing. This association was less strong for severely affected joints than for mildly affected joints. This pattern was neither compatible with a generalized (metabolic) abnormality nor with weight induced mechanical "wear-and-tear". OA is a heterogeneous condition and some site specific associations with obesity are strong, thus there is scope for prevention by weight reduction for some sites."
PMID: 3172116 [PubMed - indexed for MEDLINE]
Clearly, weight affects the wear and tear on joints, and causes difficulty with this disease process.
Just what is osteoarthritis?
Osteoarthritis of weight-bearing joints occurs as a result of degeneration of cartilage and bone of the joints, especially in the knees, hips and lower back.
Morbid Obesity is a Major Risk Factor For Osteoarthritis
According to the American Obesity Association, musculoskeletal disorders, including osteoarthritis, are much more prevalent among obese patients, especially patients diagnosed with severe clinical or mobid obesity. Health studies show that obesity is a strong predictor for symptoms of osteoarthritis, especially in the knees.
How Obesity Leads to Osteoarthritis
Severe clinical obesity carries a high risk of arthritic problems because the extra weight placed on joints (particularly knees and hips) results in rapid wear and tear, as well as pain caused by inflammation. On the other hand, weight loss reduces physical pressure on all weight-bearing joints and bones.
Surgery for Osteoarthritis Not Available For Obese Patients
In cases of chronic severe arthritis, joint replacement surgery may be required to relieve the severe pain. Unfortunately, joint replacement has much poorer results in obese patients. As a result, many orthopedic surgeons refuse to perform the surgery on patients suffering from clinical morbid obesity, insisting that they lose weight first.
Clearly the best course of action is to lose the weight BEFORE the problem exists!
Friday, April 16, 2010
20 Smoothies Recipes!
So you love the taste of fruit smoothies? Well, who doesn't?
The folks over at Prevention Magazine have come up with a set of 20 recipes for some great smoothies! Many are under 200 calories, so they'd be excellent for snacks. Some are a little more in calories, and would be better used as a breakfast drink. But ALL look absolutely delicious!
So head on over there, and ENJOY!!!
Please Give Generously
Yesterday I lost my dear cousin, Mary Ann Loper Dunkerly, to ALS, more commonly known as Lou Gehrig's Disease.
Please note I have added a button on this blog site for you to connect directly to the ALS Association website. Please click on this link, and then click on the "Donate" tab near the top of their page. Please give generously to this cause to find the cure for ALS.
Any life lost to disease is one life too many. If you don't know of someone to give in honor of, please consider your generous donation in the memory of a dear, dear lady, Mary Ann Loper Dunkerly.
Thank you!
Please note I have added a button on this blog site for you to connect directly to the ALS Association website. Please click on this link, and then click on the "Donate" tab near the top of their page. Please give generously to this cause to find the cure for ALS.
Any life lost to disease is one life too many. If you don't know of someone to give in honor of, please consider your generous donation in the memory of a dear, dear lady, Mary Ann Loper Dunkerly.
Thank you!
Follow Friday
Today I would like to introduce you Good Eating, Good Living. While the writer does not share her name, she does give us this information about herself:
"Born and raised in Japan, lives in US, and occasionally escapes to Mediterranean Islands. Loves traveling, painting, cooking, eating and exploring different cultures. I found ways of cooking nutritious and tasty yet inexpensive food. Glad to share some of these recipes with you :) "
She also tells us that her husband was raised in Greece with the traditional Greek cuisine filling his mealtimes.
Her recipes are simple, yet mouth watering! They run from a beautiful cabbage soup, to pralines, to salmon and squid in white wine sauce, to pasta with oysters mushrooms and spinach, and even to a delicate soybean sprout and seaweed salad!
I've added this blog to one of my favorites, as the diversity of the recipes keeps me coming back for more!
So take a visit to a different clime! Visit Good Eating, Good Living you'll be glad you did!
She also tells us that her husband was raised in Greece with the traditional Greek cuisine filling his mealtimes.
Her recipes are simple, yet mouth watering! They run from a beautiful cabbage soup, to pralines, to salmon and squid in white wine sauce, to pasta with oysters mushrooms and spinach, and even to a delicate soybean sprout and seaweed salad!
I've added this blog to one of my favorites, as the diversity of the recipes keeps me coming back for more!
So take a visit to a different clime! Visit Good Eating, Good Living you'll be glad you did!
Thursday, April 15, 2010
Spotlight On Spinach
Reprinted from The South Beach Diet Newsletter:
Spotlight on Spinach
Take a cue from Popeye and be sure to eat your spinach! Though not guaranteed to give you super strength, spinach is rich in many nutrients, including beta-carotene, iron, magnesium, and vitamin K. A versatile vegetable, spinach can be tossed in a salad, sautéed in a stir-fry, used as a filling for omelets, or mixed with other ingredients to create a flavorful dip.
Buying Spinach
Fresh spinach can be purchased loose or in bags. Spinach that is sold in bags is usually pre-washed, making it convenient for preparing quick meals. If you choose to buy spinach loose, choose fresh green, undamaged leaves and avoid those with yellow or dark spots, wilted parts, or a sour smell. Leaves with thinner stems (typically sold as baby spinach) will usually be sweeter tasting and more tender.
Storing Spinach
Spinach can be stored in its original bag in the refrigerator for three to four days. Avoid washing spinach before storing it as the moisture can cause it to spoil quicker. If you have leftover cooked spinach, cover it well and use the next day in an omelet.
Preparing Spinach
Loose spinach should be washed thoroughly because the leaves and stems tend to collect sand and soil. In order to clean properly, drop spinach leaves in a colander and rinse with cold water, tossing gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. If you are planning to cook the spinach, you do not have to dry the leaves as the water will help cook them. Do cut overly thick stems for more even cooking, however. Boiling spinach for one minute before using in a salad can help reduce the oxalic acid in it, resulting in a sweeter taste. While spinach makes a delicious salad base, some of its nutrients are better absorbed when cooked. So be sure to use it both ways. Consider serving spinach with chopped hard-boiled egg, crumbled turkey bacon, and vinaigrette for a salad; steamed or sautéed with garlic and extra-virgin olive oil as a side dish; or as part of a stir-fry made with skinless chicken breast or lean beef and other vegetables such as mushrooms.
Spotlight on Spinach
Take a cue from Popeye and be sure to eat your spinach! Though not guaranteed to give you super strength, spinach is rich in many nutrients, including beta-carotene, iron, magnesium, and vitamin K. A versatile vegetable, spinach can be tossed in a salad, sautéed in a stir-fry, used as a filling for omelets, or mixed with other ingredients to create a flavorful dip.
Buying Spinach
Fresh spinach can be purchased loose or in bags. Spinach that is sold in bags is usually pre-washed, making it convenient for preparing quick meals. If you choose to buy spinach loose, choose fresh green, undamaged leaves and avoid those with yellow or dark spots, wilted parts, or a sour smell. Leaves with thinner stems (typically sold as baby spinach) will usually be sweeter tasting and more tender.
Storing Spinach
Spinach can be stored in its original bag in the refrigerator for three to four days. Avoid washing spinach before storing it as the moisture can cause it to spoil quicker. If you have leftover cooked spinach, cover it well and use the next day in an omelet.
Preparing Spinach
Loose spinach should be washed thoroughly because the leaves and stems tend to collect sand and soil. In order to clean properly, drop spinach leaves in a colander and rinse with cold water, tossing gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. If you are planning to cook the spinach, you do not have to dry the leaves as the water will help cook them. Do cut overly thick stems for more even cooking, however. Boiling spinach for one minute before using in a salad can help reduce the oxalic acid in it, resulting in a sweeter taste. While spinach makes a delicious salad base, some of its nutrients are better absorbed when cooked. So be sure to use it both ways. Consider serving spinach with chopped hard-boiled egg, crumbled turkey bacon, and vinaigrette for a salad; steamed or sautéed with garlic and extra-virgin olive oil as a side dish; or as part of a stir-fry made with skinless chicken breast or lean beef and other vegetables such as mushrooms.
Wednesday, April 14, 2010
Cheesy Squash Bake
I can't wait to fix this dish!!!
1/2 cup chopped onion
1 tablespoon lower-fat margarine
1 tablespoon all-purpose flour
1/2 cup fat-free milk
1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
1/4 teaspoon ground black pepper
1/8 teaspoon salt
Nonstick cooking spray
1/2 cup soft whole wheat bread crumbs, toasted
1. Preheat oven to 350 degrees F. In a large saucepan, cook squash and onion in a small amount of boiling water for 5 to 10 minutes or until tender; drain and set aside.
2. Meanwhile, in a medium saucepan, melt margarine over medium heat. Stir in flour until well mixed. Gradually stir in milk; cook and stir until mixture is thickened and bubbly. Remove from heat. Stir in cheese, pepper, and salt until cheese is melted. Add squash mixture; toss to coat.
3. Coat a 1- to 1 1/2-quart baking dish, casserole, or soufflé dish with nonstick cooking spray. Spoon in squash mixture. Sprinkle evenly with bread crumbs. Bake about 25 minutes or until golden brown and heated through. 6 (1/2-cup) servings.
Nutrition Facts Per Serving:
Servings: 6 (1/2-cup) servings
Calories 72
Total Fat (g) 3
Saturated Fat (g) 1
Cholesterol (mg) 7
Sodium (mg) 169
Carbohydrate (g) 8
Fiber (g) 1
Protein (g) 5
1 pound yellow summer squash, thinly sliced
1/2 cup chopped onion
1 tablespoon lower-fat margarine
1 tablespoon all-purpose flour
1/2 cup fat-free milk
1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
1/4 teaspoon ground black pepper
1/8 teaspoon salt
Nonstick cooking spray
1/2 cup soft whole wheat bread crumbs, toasted
1. Preheat oven to 350 degrees F. In a large saucepan, cook squash and onion in a small amount of boiling water for 5 to 10 minutes or until tender; drain and set aside.
2. Meanwhile, in a medium saucepan, melt margarine over medium heat. Stir in flour until well mixed. Gradually stir in milk; cook and stir until mixture is thickened and bubbly. Remove from heat. Stir in cheese, pepper, and salt until cheese is melted. Add squash mixture; toss to coat.
3. Coat a 1- to 1 1/2-quart baking dish, casserole, or soufflé dish with nonstick cooking spray. Spoon in squash mixture. Sprinkle evenly with bread crumbs. Bake about 25 minutes or until golden brown and heated through. 6 (1/2-cup) servings.
Nutrition Facts Per Serving:
Servings: 6 (1/2-cup) servings
Calories 72
Total Fat (g) 3
Saturated Fat (g) 1
Cholesterol (mg) 7
Sodium (mg) 169
Carbohydrate (g) 8
Fiber (g) 1
Protein (g) 5
Faux-Tatoes
This is hands down one of my favorite recipes! I have always been a big "tater" fan, and woed that I could not have the ooey goodness of mashed potatoes without adding all the calories I so loved! But here is an alternative that even your picky children will love! [And there's not a tater in the recipe!]
I call it "fax-tatoes"
ENJOY!!!
Cook time: 20 minutes
Serves 4
Ingredients
1 1/2 pounds cauliflower, cut into large florets (about 8 cups)
3 garlic cloves, peeled
2 (14-ounce) cans reduced-sodium chicken broth
Salt
Freshly ground black pepper
2 tablespoons chopped fresh chives
Instructions
In a large saucepan, combine cauliflower, garlic, and broth. If cauliflower is not completely covered by broth, add water to just cover. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.
Reserve 2 tablespoons of the cooking liquid, then drain cauliflower and garlic. Transfer cauliflower and garlic to the bowl of a food processor and process until smooth, pulsing in some or all of the reserved cooking liquid, if necessary, to moisten mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.
Nutritional information
Per (1-cup) serving:
80 calories
1 g fat (0 g sat)
12 g carbohydrate
8 g protein
4 g fiber
183 mg sodium
This is so yummy, your hubby will even want seconds!!!
I call it "fax-tatoes"
ENJOY!!!
Prep time: 15 minutes
Cook time: 20 minutes
Serves 4
Ingredients
1 1/2 pounds cauliflower, cut into large florets (about 8 cups)
3 garlic cloves, peeled
2 (14-ounce) cans reduced-sodium chicken broth
Salt
Freshly ground black pepper
2 tablespoons chopped fresh chives
Instructions
In a large saucepan, combine cauliflower, garlic, and broth. If cauliflower is not completely covered by broth, add water to just cover. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.
Reserve 2 tablespoons of the cooking liquid, then drain cauliflower and garlic. Transfer cauliflower and garlic to the bowl of a food processor and process until smooth, pulsing in some or all of the reserved cooking liquid, if necessary, to moisten mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.
Nutritional information
Per (1-cup) serving:
80 calories
1 g fat (0 g sat)
12 g carbohydrate
8 g protein
4 g fiber
183 mg sodium
This is so yummy, your hubby will even want seconds!!!
Weight Loss Wednesday
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Meliss Hill
Before and After
Here's Melissa's story:
Melissa Hill was able to lose pounds with the group support of an online community
Vital Stats
Name Melissa Hill
Age 27
Hometown Minneapolis
Job Legal assistant
Height 5'9"
Weight before 283 pounds
Weight after 135 pounds
Has kept it off 2 years
How She Lost It: Three years ago, Hill was tired of not being able to climb a flight of stairs without stopping to catch her breath. She decided to go it alone — with the help of an online weight-loss group. Every day, she logged her food intake and visited the message boards. "It gave me more independence [than weekly meetings] and 24/7 access to a supportive community," Hill says. She started exercising slowly with beginner-level DVDs for just 5 to 15 minutes a day. As she got stronger, she took Spinning classes and worked out on an elliptical trainer and weight machines. When her weight dipped below 200, she started running. She went online, found the Couch-to-5K Running Plan (coolrunning.com), and has been racing ever since.
How She's Keeping It Off: Still entering in and training for 5-Ks, 10-Ks, and half-marathons, she plans to run her second marathon this summer. "I run in whatever race I can find," she says. Hill exercises 5 to 6 days a week for about an hour, at a much higher intensity than when she was losing weight because her fitness level has improved so much ("and because I don't have an extra 150 pounds on my frame!"). All that activity means Hill can eat 2,000 to 2,500 calories a day — at least 500 calories more than she did during her losing phase. How does she know? She still uses an online food journal. "It's too easy to eat extra calories otherwise."
Her Secrets
Write down everything you eat. "It's very helpful to realize where you are. Are you eating too many calories? Enough carbs? Protein? The journal will help you create balance and correct any imbalances."
Be accountable 24 hours a day. "If I wanted to eat cookies at 2 A.M., I went onto a weight-loss message board, and women there would convince me not to. It really works."
***Melissa is a prime example of why the community support you get from groups, be they online, or in person, are so important to your weight loss success! That is one reason why I am so indebted to the FLFL program, and why I so highly endorse the program! The community online has become more than community to me... it has become family! They are literally my second family, and I love those individuals so very much! They help keep me accountable and encouraged!!!
Tuesday, April 13, 2010
A Day In The Life Of The Texicanwife
I'm often asked just what I eat on an average day on the Food Lovers Fat Loss program. Taking a tip from Danica's Daily I decided to photo journal one day of my meals to show you exactly what I was eating for the day!
So, I took my camera and sat it on my kitchen counter yesterday, and began taking photos of my every bite. And here's what I had yesterday, [enjoy!]:
Breakfast:
Yes, this really is my breakfast! 1 bowl of left-over Joe's Homemade Chili [from the FLFL recipes in your kit]; a cup of green tea, and a bottle of water. [Yes, that's Easter decorations still on my kitchen table!]
So, I took my camera and sat it on my kitchen counter yesterday, and began taking photos of my every bite. And here's what I had yesterday, [enjoy!]:
Breakfast:
Yes, this really is my breakfast! 1 bowl of left-over Joe's Homemade Chili [from the FLFL recipes in your kit]; a cup of green tea, and a bottle of water. [Yes, that's Easter decorations still on my kitchen table!]Mid-Morning Snack:
one banana
[These are getting over-ripe, so I've got to finish eating them up today and tomorrow!]
Lunch:
Natural Peanut Butter
[peanuts and salt are the only ingredients!]
Nutritional Info for Smucker's Natural Peanut Butter
Whole Wheat Tortillas
Terra Original Vegetable Crisps
[these things are amazing!]
Terra's Nutritional Info
[14 crisps are about 160 calories]
And here is lunch! 2 warmed tortilla's with 1-tablespoon of peanut butter, and 14 Terra Crisps, with a mug of hot green tea.
This is one of my favorites!
Mid-afternoon Snack:
Another banana.
[Told you... I have to eat these up!!!]
Dinner:
Frozen Chicken Breasts [from Wal-Mart]
Nutritional Info from Chicken Breasts
[1 breast = 120 calories]
1 - quart home canned cabbage
[Thanks Talma!!!]
Long Grain White Rice
[I know... it's white rice... but I was craving the white stuff for a change!]
Nutritional Info on White Rice
Smart Balance Butter Substitute
Take 1-tablespoon Smart Balance and place it in a non-stick skillet over medium heat.
Meanwhile, defrost one chicken breast in the microwave.
Now, drain the cabbage, and put about half of the quart [or 1/4 a medium head] into the skillet.
Dice the chicken when defrosted.
When the cabbage is heated thoroughly, add the diced chicken.
Meanwhile, prepare rice to make 1/2 cup when cooked.
Allow cabbage and chicken to begin to brown.
Place cooked rice in a serving bowl.
Spoon cabbage and chicken mixture over the top of the rice.
You may want to add your favorite hot sauce over the top [I prefer Cholula - just the right amount of heat for my taste!]
This recipe is for a single serving only!!! So adjust it if you want to make enough for more than one person!!!
Evening Snack:
1 cup vanilla light nonfat yogurt
Nutritional Info for Yogurt.
This has been an interesting day, photo-journaling my every bite!
I know it was a simple day. Without any specialty made. But then that is what most of our days are. We save the specialties for a special event! Or in my case, I save them for the weekends when the hubby is home from the road!
I usually eat light, and save anything special for sharing with him!
I hope this gives you some kind of an idea of what I do for my meals. And how you can adjust the FLFL program to your own lifestyle and your own needs!
As always....
Happy Eating!!!
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