Sin-Sational Sunday

Coconut Cream Cake

You can make this cake a day ahead of time. It travels well because it rests safely in the baking dish and can be easily covered. If you can't find light canned coconut milk, use 3/4 cup fat-free half-and-half plus 3/4 teaspoon coconut extract.



Ingredients:
•CAKE
◦1 box (18.26 ounces) white cake mix
◦1 large egg (use a higher omega-3 brand if available)
◦1/2 cup egg substitute (or 4 egg whites)
◦1/3 cup fat-free sour cream
◦1 cup water or low-fat milk
◦3/4 teaspoon coconut extract

•SAUCE
◦3/4 cup light coconut milk (available in cans; see substitute suggestion above)
◦1/2 cup + 1 tablespoon fat-free sweetened condensed milk

•TOPPING
◦3 cups light or fat-free Cool Whip (light whipping cream can also be used)
◦1/2 cup flaked coconut (regular or toasted)

Preparation:
1.Preheat oven to 350 degrees. Coat a 9x13-inch baking pan with non-stick cooking spray.

2.Add cake mix, egg, egg substitute, sour cream, water, and coconut extract to a large mixing bowl and beat for 2 minutes on medium speed. Scrape sides of bowl after a minute of mixing. Pour evenly into prepared baking dish and bake for 30 minutes, or until a toothpick inserted in cake comes out clean.

3.In a 4-cup measure, blend sauce ingredients until smooth.

4.When cake comes out of the oven, poke large holes evenly over the top with chopsticks or the round handle end of a small wooden spoon. Pour milk mixture slowly over the top, so it soaks into the cake. Cover and refrigerate for a few hours or overnight.

5.Just before serving, spread light Cool Whip (or other whipped topping) over the top of cake and then sprinkle with the coconut.

Yield:
About 18 servings
Nutritional Information:
Calories: 195
Cabrs: 31g
Fats: 6g
Protein: 4g
Sodium: 223mg

Zen-Sational Saturday

Today we are going to use our dumbells to do reverse flies:

Reverse Flies


1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.

2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.

3. When arms are parallel to floor, slowly lower dumbbells back.

Fabulous Friday... Pumpkin Fluff

Pumpkin Fluff

Here's a little something sure to tickle your holiday tummy!

Ingredients:

•8 ounces sugar or fat-free Cool Whip, thawed
•1 small box instant sugar-free vanilla pudding
•1 can pumpkin puree
•1 tbs. pumpkin spice



Directions:
1.Mix everything together.
2.Serve and enjoy! Keep chilled.
Top with 1 tbsp. Sugar Free Cool Whip if desired prior to serving.

Nutritional Info:
Serves: 6
Calories: 92
Carbs: 16g
Fats: 2.5g
Protein: 1g
Sodium: 203mg

This makes an excellent snack or dessert while on the FLFL program or maintaining a DFL lifestyle!

Thirsty Thursday... Fresh Cucumber-Melon-Mint Water

Looking for a way to add a little flavor to your water, without adding calories?

Here's a great idea!

Fresh Cucumber-Melon-Mint Water

Fresh Mint Water

Pre-make a pitcher for an anytime beverage. Soak melon, mint, and cucumber in water for a cooling refreshing  drink.

Prep: 15 minutes

Chill: 4 hours

Makes: 8 servings

1 small cucumber, cleaned and sliced
1/4 of a medium honeydew melon, peeled, seeded, and sliced into wedges
1/2 cup fresh mint leaves
7 cups water
Fresh mint leaves (optional)

1. Place cucumber, honeydew melon, and mint leaves in a large pitcher. Fill pitcher with water. Cover and chill for at least 4 hours or up to 3 days. Strain mixture; discard solids. Pour water into tall glasses over ice. If desired, garnish with additional fresh mint.



Nutrition Information: per serving:
Calories: 16
Carbs: 4g
Fats: 0g
Protein: 0g
Sodium: 0mg

Weight Loss Wednesday

Here's another great weight loss story from the Jillian Michaels Newsletter

Lauren - Cardington, Ohio

Loses 69 pounds!!!

As a child, I was an avid athlete and never had any weight problems. My struggle started in college, when I stopped participating in sports and faced the devastating divorce of my parents. I started using food to cope with any difficult or painful situation I faced, and as a result I gained weight. I began having recurring dreams, in which I would be faced with a dangerous situation but was unable to run to safety — I was physically incapable of moving my body because of my weight.

These dreams scared me, and I came to a point where I just couldn’t take them anymore. I knew I needed to make a serious change in my life. I had tried many diets over the years with no success, and I recognized that I needed to find something that would stick. I heard about Jillian’s online program through The Biggest Loser. I've been a loyal fan of Jillian's — I felt drawn to her intense personality and approach to training. She exudes a passion that I wanted for myself.

I started Jillian's program at a weight of 185 pounds. After about four months, I'd lost 50 pounds, but I still wasn’t as fit or healthy as I ultimately desired to be. Then I faced some unpredicted roadblocks that set me back significantly. I was downsized from a job I adored, and my social drinking habit advanced into alcoholism. The rest of that year began to slip away. As the holidays quickly approached, I decided that I needed to get a grip on things. My family had suffered tremendously from my poor decisions, and I realized that I was not the person I wanted to be. I started working out again, and once I reached age 30, I finally decided that THIS IS IT.

I finally developed the dedication and drive that I needed to achieve my goal. I bought Jillian's book Making the Cut and Hot Bod in a Box, her set of training flash cards, and got to work. I found endless support from the Web site and used Jillian’s motivation to propel me through what seemed like a never-ending battle. Whenever I felt as though I was slipping, I would remind myself of the bad dreams that used to haunt me, and I'd look at my “before” picture. The motivational strategy that worked best for me was imagining Jillian's voice yelling at me. I would hear her scolding me when I would try to cheat on meals or snacks, and I would hear her encouraging and pushing me through every workout.

My life today is nothing like it used to be. I went from 185 pounds to 116 pounds, which is less than I weighed in high school! I finally feel worthy of love. I am able to greet challenges with a positive attitude, and I possess a will to succeed that I never had before. I finally feel strong, capable, and comfortable in my own skin. The battles along the way helped me fight even harder for what I wanted — to be fit again, to be an athlete again. And I am! Words just can't describe how amazing that feels.

I know this journey has just begun, and I want to be strong and healthy as I continue into my 40s, 50s, and on. I WILL NEVER GIVE UP.

Best compliment: The most meaningful compliment I received came when I saw a friend for the first time in two years and she didn't recognize me at all. Not even a little bit! I had to introduce myself to her and remind her who I was — of course, after that came a rush of compliments that left me blushing.

Activities now: RUNNING! I have competed in two 5Ks in the last month. I've also begun swimming and can now swim more than a mile without resting.

Advice for others: Get rid of your go-to foods! Identify your triggers and disarm them. If you can get to the bottom of your eating and weight issues, then you can rise to the top a stronger, healthier, thinner person. You have to arm yourself with knowledge about nutrition and exercise and put it into practice every day. It's not a quick fix, but it is a cure. Bad days and slipups happen — just never quit fighting!

Tantalizing Tuesday

Texicanwife's Spinach - Chicken Pizza

Here's a complete FLFL plate in a pizza dish that your family is going to absolutely love! Even my die-hard pizza lovers ask for this at least once a week! It absolutely amazing!

Ingredients:

1-Walmart Marketside Ready Made Pizza Crust

1- 4-ounce can no salt added tomato sauce

2 4-ounce skinless, boneless frozen chicken breasts

3 cups Marketside Organic Baby Spinach

4 medium button mushrooms sliced

1 green bell pepper sliced in rings

4-tbsp. grated parmesan cheese [be sure to purchase grated and not ground!]

4-tbsp. grated cheddar cheese

2-tbsp. Italian Seasoning

Directions:

Preheat oven to 425-degrees farenheit.

Put frozen chicken breasts directly from freezer, onto microwave safe plates and microwave on high about 11 minutes or until no longer pink inside. On a safe working surface, and being careful of the heat, take two forks and shred chicken.

You will want the chicken to be fairly fine, and not in large chunks.

Set aside and allow to cool to handle.

Place pizza crust on an oven proof pan that has first been sprayed with a non-stick cooking spray if you desire a crisp crust, or do not spray if you want a softer crust.

Using a can punch, open tomato sauce and pour entire 4-ounce can over crust.

Spread evenly over all.

Sprinkle liberally with the Italian Seasoning.

Next... layer on the ingredients, adding the cheeses last.

Pizza will be quite thick, but will cook down as the spinach cooks.

Bake for 30 minutes.

Makes 3servings, 2 slices each.

Calories: [2 slices]  432

Carbs: 48g

Fats: 14g

Protein: 26g

Sodium: 712mg

Two slices makes this a perfect FLFL plate. Or you can eat one slice and have a side salad and serve six individuals!

My family never misses the salt! And they ask for this repeatedly! Never missing pepperoni or sausage from high-fat and high-calorie pizzas!

The trick is to use liberal amounts of the Italian Seasoning blend!

Enjoy!

Monday Munchies

Texicanwife's Guacamole

When I am in the mood for a little south of the border comfort, this is one of those dishes I reach for!

This is my modified guacamole recipe, as my dh and daughter don't care for it especially spicy.

Ingredients:

1medium avocado mashed

8 tbsp. [half package] Neufchatel or low-fat cream cheese [4-oz. of an 8-oz. pkg]

1 tbsp. Cholula hot sauce

Using a fork, mash all ingredients together until mixed well. You can do this best in a mortar and pestle, but a fork and medium bowl works well too. I haven't tried this in a processor.

Serve with your favorite tortilla chips or I like to serve mine with...

Terra Orginal veggie chips!

This makes 8 servings of dip [approx 2 tbsp each] add that to 1-oz. Terra chips and you have:

Calories: 215

Carbs: 19g

Fats: 9g

Protein: 3g

Sodium: 204mg

This makes a perfect snack for a DFL snack! Excellent if you are using the FLFL guidelines!

Sin-Sational Sunday

Okay folks... here's a little low-cal sweet sumpin' that'll make your day!

How about a chocolate cupcake that is less than 100 calories!!!

The 100-Calorie Chocolate Cupcake

Ingredients:
•18.25-ounce box Devil's Food Cake Mix

•1 1/3 cups water

•1/2 cup fat free sour cream

•5 large egg whites (or 3/4 cup egg substitute)

•1/4 cup powdered sugar

Preparation:
1.Preheat oven to 350 degrees. Line cupcake pans with paper baking cups.

2.Beat cake mix, water, fat free sour cream, and egg whites or egg substitute in large bowl on low speed for 30 seconds. Increase speed to medium speed and continue beating for 2 minutes, scraping bowl occasionally. Divide batter between the 24 cupcake cups.

3.Bake for about 17 minutes or until toothpick inserted in center comes out clean. Cool completely.

4.Dust the tops of the cupcakes with powdered sugar using a sifter, sugar shaker, or wire mesh strainer.

Yield:
Makes 24 cupcakes

Nutritional Information:
Per serving: 98 calories, 2 g protein, 18.5 g carbohydrate, 1.8 g fat, .5 g saturated fat, .5 mg cholesterol, .5 g fiber, 200 mg sodium. Calories from fat: 16 percent.



***The above recipe was taken from MedicineNet.

Zen-Sational Saturday

Today we are gong to learn how to properly do laterl raises with the dumbells:

Lateral Raises


1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.

2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.

3. When arms are parallel to floor, slowly lower back and repeat.

Breast Forms For Women Who Have Had Mastectomies

Prices for silicone breast forms for women who have undergone mastectomies are not always covered by insurances.

So what's a woman to do?

One creative crafter is helping women with this problem, and allowing them dignity at a fraction of the cost.

Mistyscrochet is a 32 year old wife and mother who operates her shop on Etsy.

This lovely woman is offering breast forms which she crochets for sale.

Her description reads as follows:
"These can help many women that are awaiting false breast after receiving a Mastectomy. Or may not have the coverage to get any other false breast. They are also great to help instruct breast feeding classes. I don't recommend weight with the use of lactation classes only because there is no real need for it. These breast are light in weight and are great for hot summers, work outs and so on that you may not want to wear a heavy and sometimes sweaty silicone breast. I can place a weight in them to help make the breast feel more natural. Fast shipping. Only asking for shipping fees and supplies fees when being used for a breast replacement. The shipping fee will go up a bit by ordering more tnan one breast at a time. Keeping in mind I will keep it as low as possible. After the 10th breast prices to each breast mark down. I have five sizes at this time DD,D, C, B, A. You pick the colors, let your mind run wild. Please feel free to contact me with questions. WHEN ORDERING PLEASE TELL ME WHAT SIZE AND COLOR YOU ARE WANTING. ALSO.. this price is for one breast but will not charge full shipping for another breast of course. Please contact me before ordering if wanting more than one breast so that I can make a special listing just for you. Thank you so much!"

And the price?

$10.00 plus $2 shipping and handling.

I have to give this lovely lady my thumbs up award

Please take a moment and visit Mistyscrochet 's Etsy shop today! Let's frequent those shops where individuals are truly making a difference!

B Vitamins And Brain Atrophy

B Vitamins Help Slow Process of Brain Atrophy in People With Memory Problems

Daily supplements of B vitamins can reduce the rate of brain shrinkage by 50% in elderly people who suffer from mild memory problems, an Oxford University study has shown.

The two-year randomized clinical trial is the largest to study the effect of B vitamins on mild cognitive impairment, and one of the first disease-modifying trials in the Alzheimer's field to show positive results in people.

Around 1 in 6 elderly people over the age of 70 has mild cognitive impairment, experiencing problems with memory, language, or other mental functions, but not to a degree that interferes with daily life. Around half of  people with mild cognitive impairment go on to develop dementia, mainly Alzheimer's disease, within five years of diagnosis.

Certain B vitamins including : folic acid, vitamin B6 and vitamin B12 are known to control levels of the amino acid homocysteine in the blood, and high levels of homocysteine are associated with an increased risk of Alzheimer's.

The Oxford research team set out to see whether supplements of the B vitamins that lower homocysteine could slow the higher rate of brain shrinkage (atrophy) observed in mild cognitive impairment or Alzheimer's.

The study followed 168 volunteers aged 70 or over with mild memory problems, half of whom took high dose B vitamin tablets for two years and the other half a placebo tablet. The researchers assessed disease progression in this group by using MRI scans to measure the brain atrophy rate over a two-year period. The findings are published in the journal PLoS ONE.

The team found that on average the brains of those taking the folic acid, vitamin B6 and B12 treatment shrank at a rate of 0.76% a year, while those in the placebo group had a mean brain shrinkage rate of 1.08%. People with the highest levels of homocysteine benefited most, showing atrophy rates on treatment that were half of those on placebo.

Along with rate of brain shrinkage, the team from the Oxford Project to Investigate Memory and Aging (OPTIMA) also monitored cognitive test scores, revealing that those with the slowest rate of shrinkage scored more strongly.

The team suggests that, since the rate of brain atrophy is known to be more rapid in those with mild cognitive impairment who go on to develop Alzheimer's, it is possible that the vitamin treatment could slow down the development of the disease. Clinical trials to test this should now be carried out, they add.

"It is our hope that this simple and safe treatment will delay the development of Alzheimer's disease in many people who suffer from mild memory problems," said Professor David Smith of the Department of Pharmacology at Oxford University, a co-leader of the trial. "Today there are about 1.5 million elderly in UK, 5 million in USA and 14 million in Europe with such memory problems."

"'These are immensely promising results but we do need to do more trials to conclude whether these particular B vitamins can slow or prevent development of Alzheimer's.

So I wouldn't yet recommend that anyone getting a bit older and beginning to be worried about memory lapses should rush out and buy vitamin B supplements without seeing a doctor," the researchers said.

Chief Executive of the Alzheimer's Research Trust, Rebecca Wood said: "These are very important results, with B vitamins now showing a prospect of protecting some people from Alzheimer's in old age. The strong findings must inspire an expanded trial to follow people expected to develop Alzheimer's, and we hope for further success.

"We desperately need to support research into dementia, to help avoid the massive increases of people living with the condition as the population ages. Research is the only answer to what remains the greatest medical challenge of our time."

Professor Chris Kennard, chair of the Medical Research Council's Neurosciences and Mental Health Board which co-funded the study, said: "This MRC-funded trial bringsus a step closer to unravelling the complex neurobiology of aging and cognitive decline, which holds the key to the development of future treatments for conditions like Alzheimer's disease.

The findings are very encouraging and we look forward to further research that is needed in order to test whether B vitamins can be recommended as a suitable treatment."

Story Source: University of Oxford.

Journal Reference:
"Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment:
A Randomized Controlled Trial."
PLoS ONE, 2010

Weight Loss Wednesday

Today we bring you another weight loss inspiration story!

Today we introduce you to Karen from New South Wales, Australia:

I've been overweight all my life. I started as a chubby child, progressed to an overweight teen, and from there it was a downward spiral into my adult life. The more weight I put on, the more I hated myself and wanted to push the world away from me. Eventually, I hit rock bottom and withdrew even from my family and friends.

In February 2006, I saw an episode of The Biggest Loser for the first time. I watched Jillian talking with contestants, getting right to the point about why they were overweight. She was compassionate and caring, and I saw myself in the contestants' responses. Watching Jillian work with them, I realized that weight loss was about more than just physical activity — and that was the glimmer of hope that I needed!

I watched a few more episodes of the show and felt that the approach Jillian took to weight loss made total sense. I went out and bought her book Winning by Losing and began to read. Jillian's triple-threat approach to total health (self, science, and sweat) was just so simple! It was a straight-to-the-point, no-nonsense means to achieve weight loss and a healthier life. Jillian tells it like it is — and though I may not have wanted to face the facts, I needed to hear them.

I simply did everything Jillian recommended in her book. I let go of my past. I distanced myself from the people who were not a healthy influence in my life. I set my goals and rewards, removed all the unhealthy foods from my house, and recruited a training buddy. Instead of masking my emotions with food, I used them to fuel my workouts. I ran off my anger and hurt and worked harder than ever during my circuits. I actually looked forward to my workouts every day! They were simple to follow, and at the end of each workout I felt so empowered! Before I knew it, I was off and running on my journey to a new life.

Losing weight is such a personal journey, and having other people to talk to who were going through the same emotions was something I needed. Joining the online program was a way for me to find additional support. Here I could talk with people who were in similar situations, get my weekly workouts, and ask questions if I needed to. I not only used the site for support but also celebrated my achievements and successes with fellow members. I found that reading about the successes of other members was motivating — if it was possible for them, it was possible for me.

Everything I needed was at my fingertips. I finally felt I was in charge of my own destiny, and now I'm 94 pounds lighter! I know maintaining a healthy lifestyle is a journey, and it will not end when I hit the magic number of my goal weight. The changes I've made are now a part of my everyday life. I know that life will throw me some curveballs, but knowing I am stronger in mind, body, and spirit helps me know I'll be able to deal with them without using food.

I am more active and sociable than I have ever been. I will put myself into situations that I would never have dreamed of before losing the weight! My motto now is "Never be afraid to live life." It reminds me to refocus so I can continue to move forward on my journey.

***The above was taken from the Jillian Michaels newsletter.

Tantalizing Tuesday - Chicken in Cremini Sauce

This is an awesome version of a dish that is normally laden with fat and calories! I make this a couple of times a month. Serve with green beans, spinach, kale, etc. to make a complete FLFL plate!

Chicken With Cremini Cream Sauce

Cremini mushrooms, also known as brown or Italian mushrooms, are a more flavorful variety of the button mushroom. They come in a range of sizes; try to find small ones for this elegant dish.

Serves 4

Ingredients

* 4 (6-ounce) boneless, skinless chicken breasts

* 3/4 teaspoon salt

* 1/4 teaspoon freshly ground black pepper

* 3 teaspoons extra-virgin olive oil

* 8 ounces small cremini mushrooms, quartered

* 3 scallions, thinly sliced

* 1/2 cup lower-sodium chicken broth

* 2 tablespoons reduced-fat cream cheese [I used Neufchatel]

* 1/4 teaspoon dried rosemary



Instructions

* Season the chicken with 1/2 teaspoon of the salt and the pepper.

*In a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the chicken and cook until golden brown, about 3 minutes per side. Transfer to a plate and keep warm.

* Add the mushrooms, scallions, and remaining 1 teaspoon oil to the skillet. Cook over medium heat, tossing frequently, until the mushrooms have wilted, about 3 minutes.

* Add the broth, cream cheese, rosemary, and remaining 1/4 teaspoon salt. Stir until the cream cheese melts, about 1 minute.

* Return the chicken to the pan and bring to a simmer. Cover and cook until the chicken is cooked through and still juicy, about 5 minutes. Divide the chicken and sauce evenly among 4 plates and serve hot.



Nutritional information

Per serving:
Calories 256
Carb: 4g
Fat: 7g
Protein: 42g
Sodium: 594mg



Cranberry Juice Fights Staph Infections

Cranberry Juice Could Help Protect Against Staph Infections

Cranberry juice could offer protection from serious 'staph infections' like toxic shock syndrome and Methicillin- resistant Staphylococcus aureus (MRSA) according to researchers at Worcester Polytechnic Institute (WPI).

The research scientists reported the surprise finding of the study... that that a cranberry juice cocktail blocked a strain of Staphylococcus aureus (S. aureus) from beginning the process of infection.

"Most of our work with cranberry juice has been with E. coli and urinary tract infections, but we included Staphylococcus aureus in this study because it is a very serious health threat," they said. "This is early data,
but the results are surprising."

Beneficial Protective Effects...
Cranberry has long been linked with protection from UTIs, with previous studies showing mixed reviews for
the benefits of cranberry juice.

In a systematic review of the evidence the Cochrane collaboration reported: "There is some evidence that
cranberry juice may decrease the number of symptomatic UTIs over a 12 month period, particularly for women with recurrent UTIs."

E. coli is accountable for around 80 percent of urinary tract infections (UTIs), and S. aureus can cause a range of "staph infections", ranging from minor skin rashes to serious infections like toxic shock syndrome.

Antibiotic resistant strains of S. aureus like Methicillin-resistant Staphylococcus aureus (MRSA) are a growing problem in the USA deaths from MRSA more than doubled between 1995 and 2005.(MRSA) is caused by the bacteria Staphylococcus aureus. MRSA is a type of infection that is known for being particularly resistant to treatments.

Infection occurs when bacteria manage to adhere to a host cell and form a biofilm, this thin film creates an
environment where the bacteria can multiply and thrive.

Significant Test Results...
The researchers tested a cranberry juice cocktail against placebo fluid that looked and tasted like cranberry juice.

Urine samples were then incubated in petri dishes with strains of E. coli or S. aureus.

Analysis showed urine samples from subjects who had recently consumed cranberry juice cocktail significantly reduced the ability of E. coli and S. aureus to form biofilms on the surface of the dishes.

"What was surprising is that Staphylococcus aureus showed the most significant results in this study," said
the researchers.

"We saw essentially no biofilm in the staph samples, which is very surprising because Staph aureus is usually
very good at forming biofilms. That's what makes it such a health problem," they added.

In E. coli it is known that small hair-like projections known as fimbriae act like hooks and help the bacteria attach to cells lining the urinary tract.

Exposure to cranberry juice is suggested to cause the fimbriae on E. coli to curl up, blunting their ability to attach to cells, so offering a possible protective effect for UTIs.

Howver, S. aureus do not have fimbirae like E. coli.

"There must be other reasons why the cranberry juice affected its biofilm formation in the study," suggests the team.

The results of the research have been said to "create more questions than answers."

"We believe this is an important new area to explore, and we are now thinking about how best to proceed,"
they added.

Source: American Chemical Society, in Boston,
August 23 2010.

Nation's Diet in Crisis

Nation's Diet In Crisis With Nearly Everyone Failing to Meet Basic Dietary Guidelines

Nearly the entire US population fails to eat a diet in line with the Dietary Guidelines for Americans, according to new research published in the Journal of Nutrition.

The researchers, from the National Cancer Institute and the National Center for Nutrition Policy and Promotion, examined 2001-2004 NHANES (National Health and Nutrition Examination Survey) data including 16,338 individuals' dietary habits.

They found that more than 80 percent of those aged 71 and above, and more than 90 percent of all other age groups of both sexes, over-consumed discretionary calories - those that come from solid fats, added sugars and alcohol. A majority did not meet the "MyPyramid" recommendations for every food group except total grains and meat and beans, the researchers found.

Nearly everyone failed to meet recommendations for dark green vegetables, orange vegetables, legumes, and whole grains, which were the groups with the lowest adherence to recommendations.

"In conclusion, nearly the entire US population consumes a diet that is not on par with recommendations. These findings add another piece to the rather disturbing picture that is emerging of a nation's diet in crisis," the authors wrote.

Young adults were most likely to fall short of recommendations for fruits, milk and oils, and those aged 31 to 50 were most likely to drink too much alcohol.

The authors also wrote that nutrient-poor energy sources seemed to be displacing nutrient-rich ones.

"The poor quality of Americans' diets evident from this analysis is consistent not only with high rates of obesity and overweight but also food insecurity, which is characterized by compromises in diet quality and variety," they explained.

Moreover, the researchers applied their findings to the US food supply, which they said has oversupplied solid fats, added sugars, and sodium, and undersupplied fruits, vegetables, whole grains, and milk over at least the past several decades.

"The stark contrasts observed between the diets of Americans as well as the US food supply and current dietary guidance underscore the need for individual - level and environmental - level interventions to facilitate healthier dietary intake patterns," the authors concluded.

"Without such interventions, the diets of most U.S. adults and children will continue to be markedly divergent from recommendations, a worrisome state in the context of the obesity epidemic and alarming rates of other diet-related chronic diseases."

Source: The Journal of Nutrition
"Americans Do Not Meet Federal Dietary Recommendations"

Monday Munchies

This is a delicious, flour-free dessert or snack...

FLOURLESS ALMOND HONEY CAKE

Ingredients
1 cups whole almonds, toasted
3 egg whites, at room temperature
1/3 cup honey
1/4 teaspoon salt

Topping
1/4 cup sliced almonds, toasted


Serves 8

----------------------------------------------------------------------
Preheat oven to 175C (350F). Grease or line the bottom of a wide loaf tin with parchment paper.

Process toasted whole almonds in a food processor until finely ground. It will make about 1 1/4 cups ground almonds. Combine ground almonds with honey until it has become a thick paste. Set aside.

Beat the egg whites with the salt until stiff enough to hold peaks. . Gently fold the egg white into the almond honey mixture. Then transfer to prepared loaf tin. Sprinkle batter with sliced almonds. Bake for 20-25 minutes, until cake has turned golden brown and inserted toothpick comes out clean. Let cool in the tin for 10 minutes. Let cool completely on wire racks. Cut into bars or squares.

Read more: http://anjasfood4thought.blogspot.com/2010/09/flourless-almond-honey-cake.html#ixzz11b6DBPBc

Nutritional Information:
Calories: 152 [per slice]
Carbs: 16g
Fats: 10g
Protein: 6g
Sodium: 94mg

Sin-Sational Sunday

So... I was told about this snack, and while it's slightly over 200 calories, you can adjust this simply by eating half if you like, or 3/4 of the same.

I found this to be simply decadent tasting! My favorite is pineapple or peach! OMG!!!!

If you're like me, you LOVE cheesecake. But it's so high in calories, fat, and well, you'd eat the whole thing if you had one! So here's a mini-replacement I simply call...

Cheater's Cheesecake

Serves: 1

Ingredients:

2 full Honey Maid Low-Fat Graham Crackers

4 tsp. low-fat ricotta cheese

4 tsp. of your favorite sugar free jam or preserves

Directions:

Break the crackers apart, making 8 rectangles.

Spread the ricotta on all crackers.

Spread the jam or preserves atop the ricotta.

Relax and enjoy!

Calories: 232

Carbs: 51g

Fats: 6g

Protein: 8g

Sodium: 286mg

To be perfectly honest, I usually only have half of this, and enjoy it with a mug of steaming green tea. I don't usually pretend it's cheesecake, as much as scones. [I absolutely adore scones!] These are much healthier for you!

These make a perfect FLFL snack for those following the DFL practice!

Want to know more about DFL?

Visit Robert Ferguson's site here!

Zen-Sational Saturday...Another Dumbell Exercise

Seated Shoulder Presses


1. Sit upright on bench or other flat surface with dumbbells over head. Make sure back is flat.

2. Lower dumbbells slowly to shoulders.

3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Low Doses of Aspirin Help In More Ways!

Low Dose of Regular Aspirin Helps Wards Off Bowel Cancer, Study Finds

Even the lowest possible dose of aspirin (75 mg) can ward off bowel cancer, if taken regularly, finds research published online in the journal Gut.

This protective effect is apparent after just one year of regular Aspirin, and in the general population, not just those considered to be at risk of developing the disease, which is the second most common cause of cancer death in the world, killing almost half a million people every year.

Although previous research has shown that aspirin protects against bowel cancer, it is not known what the most effective dose is and how long it needs to be taken for.

The research team investigated just under 2,800 people with bowel cancer and just under 3,000 healthy people, matched for age, sex, and residential locality.

All participants completed food frequency and lifestyle questionnaires to assess their usual diet and lifestyle choices, which are known to influence bowel cancer risk.

NSAID (non-steroidal anti inflammatory drug) intake was categorized as taking more than four tablets a month of low dose aspirin (75 mg), other NSAIDs, or a mix.

The likelihood of surviving bowel cancer once diagnosed or developing the disease anew was then tracked over five years. In all, 354 (15.5%) of those with bowel cancer were taking low dose aspirin compared with 526 (18%) of their healthy peers.

Taking any NSAID regularly, curbed the chances of developing bowel cancer compared with those who didn't take these painkillers.

This finding held true, no matter of lifestyle choices, age, diet, weight, and level of deprivation

After a year, taking daily low dose aspirin was associated with a 22% reduced risk of developing bowel cancer, and the magnitude of the reduction in risk was cumulative, rising to 30% after five years.

Some 1,170 people died out of a total of 3,417 people diagnosed with bowel cancer (including those who were healthy at the start of the study) during the monitoring period. The majority of these deaths (1,023) were attributable to the disease.

Information on NSAID intake was available for 676 of these 1,023 deaths, and it showed that taking NSAIDs of any kind did not influence the risk of death from any cause nor did it increase bowel cancer survival.

But, crucially, the findings show that high doses of aspirin, taken for a long time, are not needed to help ward off bowel cancer, because low doses are sufficient, say the authors.

BMJ-British Medical Journal, Journal Reference:
"Effect of aspirin and NSAIDS on risk and survival from colorectal cancer." Gut, 2010;

Fabulous Friday

Looking for yet another pumpkin recipe for the season?

Well, this is one pumpkin pie that is simply fabulous!

Raw Pumpkin Pie

Ingredients

CRUST:

2 cups almonds

1 cup dates, soaked 1 hour to soften

1/4 teaspoon vanilla

1/4 teaspoon cinnamon

Splash of water, if needed



FILLING:

2 cups pumpkin puree

1 to 1 ½ cups dates

1/4 cup raisins

1/2 cup cashews

1/2 to 1 teaspoon cinnamon

1 to 2 teaspoons vanilla

1/4 teaspoon cloves

1/4 teaspoon nutmeg

1/4 teaspoon cardamom

Dash of sea salt



Instructions

To Make Crust:

1.Place almonds in food processor and process until mealy.

2.Slowly add in dates, water, vanilla, and cinnamon to form a dough consistency.

3.Pat into a glass pie plate so that crust is at least ¼ inch thick.


To Make Filling:
1.Put pumpkin in food processor.

2.Add dates, raisins, and nuts and then the remaining ingredients. Use a bit of water or orange juice if needed to moisten.

3.Scoop mixture into the crust and chill 2 hours before serving.

Serves: 8

Nutritional Info:
Calories: 264 [per each slice]
Carbs: 352g
Fats: 10g
Protein: 6g
Sodium: 32mg

Of course, you can reduce thie calorie cound further if you cut this pie into 10-slices [calories: 211; carbs: 35; fat: 8; protein: 5; and sodium: 26] but this is healthy and yummy enough... why would you? :)

Enjoy!



Thirsty Thursday.... Hot Cocoa

Where we live, the nights are already cold! We have to cut the furnace on, and leave it on!

Imagine curling up in the evening, before the fireplace, with a good book, and a steaming mug of hot cocoa!

Gone are those days, right? Unless you pick up the instant sugar-free kind. And somehow, the flavor just isn't there, is it?

Well, here's a recipe that will come much closer to bringing you back to those days of rich, indulgent hot cocoa!

Decadent Hot Cocoa

Serves 1

Ingredients:

1 cup - Blue Diamond Almond Breeze Vanilla Milk

3 tablespoons - Hershey's Natural Unsweetened Cocoa Powder

3 packets Splenda brand sugar substitute

1/4 cup Kraft Miniature Marshmallows

Place first three ingredients in a small saucepan over medium-low heat on the stove. [Don't turn it up, or the milk will burn and overflow!]

Stirring constantly until all ingredients are dissolved. When heated thoroughly, pour into a mug.

Add marshmallows to the top.

You can sprinkle top with cinnamon if you want for added flavor! This is yummy!

While a bit higher in calories than that instant sugar-free cocoa you can purchase, I can guarantee, the flavor is well worth it!!! Or put a sugar free candy cane in for a Christmasy effect!

Nutritional Info:

Serves: 1

Calories: 160

Carbs: 27g

Fat: 5g

Protein: 4g

Sodium: 160mg

Serving Suggestions:

ENJOY!

Weight Loss Wednesday

Today I'd like to introduce you to Jill, who lost an amazing 60 pounds through sound practice and following Jillian Michaels plan! That plan is equally sound as the FLFL and DFL programs... and so I share this inspiration with you today:

Jill, Hudson, New York

Jill decided she didn't want to blame being overweight on her age anymore, and she finally did something about it! With Jillian's help, she lost 60 pounds in about seven months!*

I was a string bean as a child — tall and thin — but then puberty hit. I gained weight and found it was hard to keep it off, and while I would exercise and be active for periods, the weight would come back on whenever I stopped. As I got older, I developed a sweet tooth and got into the habit of eating to alleviate stress.

During my late thirties, my weight fluctuated. Twice I lost a significant amount of weight, but before long I gained back even more than I had lost. After my most recent weight gain, I was getting older and starting medications (for acid reflux and high cholesterol) that I knew could be eliminated if I were healthy. Plus, I had even developed sleep apnea. I was just about to say, “Hey, just accept the fact that you’re overweight. You’re getting older; just accept it.” But at the same time, another part of me said, “NO, I can’t do that.” I decided I’d try losing weight once more, and this time it had to be a keeper.

I watched The Biggest Loser for the first time during season 5. I was getting ready to start a weight-loss program when I really got into the show. I liked Jillian’s approach — taking into account the whole person and addressing physical, mental, and emotional aspects of weight loss. I checked out her Web site, signed up for the newsletter, and decided to give the program a try. In the past I’d tried other programs and joined gyms but always gained back the weight because my busy schedule kept me from sticking with it. (I work long hours running a drug program with 450 patients and 20 staff members, and I also have my own psychotherapy practice.) But Jillian’s program was different. I liked the idea of exercising at home with hand weights, and after taking the diet evaluation and finding out I’m a balanced oxidizer, I was able to learn some basic principles of healthy eating so that even if I couldn’t follow my food plan precisely, I could still eat well. The program fit my lifestyle.

I started off using the exercises from the online program. I had a TreadClimber machine that for years I used as a hat rack, so I cleaned it off and started using it, too. Then I got some of Jillian’s DVDs and did them along with my TreadClimber. Since then, I’ve lost 60 pounds. I read Jillian’s e-mail newsletter every day, keep up with her Web site, and keep a food journal, and now I exercise for 40 to 70 minutes six days a week.

Jillian taught me that working out with weights is necessary to really change your body, and she’s right. I’ve been at this weight before, but I’ve never been at this size; I’m at least a size smaller than the last time I weighed 148 pounds. This program has really changed my body, and not just by weight loss. I have realized that I’m a stress eater, and now I exercise to take care of stress instead. For the first time, I’ve reached my weight-loss goal and have kept doing the work to maintain it.

Even though I’m 61, I feel as if I’m 30. My most recent sleep apnea and cholesterol evaluations showed huge improvements, and my acid reflux has disappeared. This time it’s a lifestyle change, not just a diet. I want to live a long, healthy life, and I can see how my health has changed since I’ve been working out and losing weight. That’s the motivation that makes this time different, that makes my changes permanent. I have more energy and a renewed love of life, and I look forward to a healthy, active lifestyle for many years to come.

Activities now: Five days a week I alternate through Jillian’s DVDs and mix in the TreadClimber, and once a week I do 50 minutes of cardio. I’m also generally more active: I run with my dogs, kayak (I fit into my kayak much better!), go on long bike rides — basically, I’m doing the things I love to do once again.

Best compliment: Not only do people tell me I look great, but also I've become the weight-loss guru among my family and friends. I get questions about how I did it, how I stick with exercising, and how I maintain the weight loss, so I’ve given people tips, advice, and resources to do the work to take care of themselves.

Advice for others: Don’t just diet — make a lifestyle change. Two of my close friends developed different types of cancer, and while they’re now healthy and cancer-free, their doctors told them that to maintain their health, women need to exercise 30 minutes a day, five days a week. Take that as motivation to make changes permanent.

Tantalizing Tuesday

Here's a quick meal that I make at home for my family. It's fast. Goes from freezer to the stove and microwave, and is ready to eat in about 20 minutes.

And everyone loves it. By using a low-fat, low-carb tortilla, you can save calories, and sodium!

Super Simple Chicken Fajitas

Serves: 3 [2 fajitas each]

Ingredients:

6 Mission Carb Balance Fajita-Size Tortillas

3- Great Value frozen, boneless skinless chicken breasts [approx. 4-oz each]

Birds Eye Frozen Pepper Stir Fry

salt & pepper if desired

1 tsp. evoo

non-stick skillet

Directions:

1. Cut chicken into strips, as shown below.

2. Heat oil in skillet on medium-heat. Add chicken strips and cook just until they lose their pink color.

3. Add...

...Birds Eye frozen Pepper Stir-Fry. [Just dump the entire bag in while still frozen!]

Stir continuously. Cook until stir-fry is no longer frozen, and is heated thoroughly, with no water in the pan.

4. Take...

...Mission Carb Balance Fajita-Size Tortillas and place on a glass plate. Cover with a paper towel and heat on high in the microwave for 90 seconds.

Carefully remove from plate, and place 1-cup stir-fry on each tortilla...

Serve while warm.

You may add condiments if desired.

I would recommend Cholula Hot Sauce, or salsa.

Nutritional Info:

Calories: 294 [per two fajitas]

Carbs: 12g

Fat: 5g

Protein: 26g

Sodium: 440mg

This makes a complete FLFL plate for those following the DFL.

Monday Munchies

This is a little something that you can make up in advance, and have for a couple of days. And I simply LOVE it!

Stuffed Grape Tomatoes

Ingredients

16 grape tomatoes

1-oz. goat [Chevre] cheese - softened to room temperature

1-tsp chopped chives

Directions:

With a small grapefruit kife, open the end of each tomato and scoop out pulp [discard the pulp].

In a small bowl mix chevre and chives well. Place this mixutre into a zip-type sandwich bag, and seal. Snip a small amount off of one of the lower corners and pipe the mixture into each tomato.

Serves: 1

You can, of course, increase the recipe exponentially as wanted or desired!

Per 16 stuffed tomatoes:

Calories: 94

Carbs: 12g

Fats: 6g

Protein: 5g

Sodium: 104mg

Believe me, this is filling and satisfyng. A perfect snack while on the FLFL program! Also excellent for parties! Appetizers. Savory desserts.

Any time!!!

Enjoy!

Sin-Sational Sunday

Delicious Baked Apples

Ingredients:

*  2 large apples cut in half

*  2 tbsp. Smart Balance Margarine, melted

*  2 tbsp. brown sugar

*  2 tbsp. whole wheat flour

*  4 tbsp. quick oats

Preheat oven to 350 degrees farenheit.

Cut apples in half and remove and seeds with small paring knife or spoon. Place apples cut side up on a baking sheet.

In a small bowl, combine remaining ingredients. This makes a "crumble". Spoon the crumble on top of apples.

Place baking sheet in oven and bake for 30 minutes.

Serve warm.

You may garnish further with sugar-free whipped topping, or sugar-free ice-cream, however, I like them just like this!

Serves 4

Calories: 153

Carbs: 27g

Fat: 7g

Protein: 1g

Enjoy!!!

Zen-Sational Saturday...

It's been one of those weeks! Where one day I did okay, and the next was a disaster!


It started off last weekend when I didn't take the time to write up my blogs for the week. Something I've done for almost 2 years now. Pre-writing them means I have the entire week to simply work on my genealogy research and business. More time for my clients. Time to assess and utilize items sent to me to review, and formulate decent reviews. reading my books for review, etc. [Yep, I work from home!]

Well, for some reason, I didn't get any writing done last weekend. No problem, says I... I'll simply write something up every day! Took me hours to do that!!! And some days were simply lost!

I did finish up one clients contract, got it mailed to them, and have a wonderfully written review by them! So, there was a [small] plus!

But my eating habits were all over the place!

And my exercise?

Try non-existent this week!

On top of that, there is stress over the hubby putting in notice for quitting his job, taking a leap of faith that God will provide a new [better] job for him! I need to learn to let go and simply let God!!!

So... no time for the gym... no time for regular exercise... or simply haven't felt like working out.

But what has kept me from at least...

...walking!

There's virtually no preparation, other than making sure I have on socks and am wearing sturdy sneakers! That's it! I can be out the door in two shakes of a lamb's tail!

There is no excuse.

What about you?

Have you been putting off the exercise, for one excuse or another?

What's keeping you from simply taking a walk three or four times a week?

Let's make a pact together, right now, you and me, grab hold of my hand now, and we're gonna shake on this...

...at least four times a week, I'm gonna get out of my house slippers, and into my socks and sneakers and head out the door for at least a thirty or 45 minute walk.

You're going to do the same!

We're agreed on this... right?

Right!

Now, since we're doing this... let's see if we can get the other half and the kiddies to join us! Let's make this a family affair!

It'll do us all some good!!!

I'm countin' on you to keep up your end of the bargain!

See you on the street!



Texicanwife

Fabulous Friday

Here's a treat that you can make that is wonderful with toast, add a dollop onto your yogurt, spread on a granola bar, use your imagination!!!

Homemade Apple Butter
Since you leave the peels on and it’s done in the crockpot rather than the stove, it only takes a few minutes of hands on work for this special treat. These apples were tart, so I used 1/2 a cup of honey per batch, but if you’re using sweeter apples or a combination of apples and pears, you could do without sweetener altogether.

Sugar Free Apple Butter
[makes approx. 3-pints]

Ingredients:

8-12 medium-sized apples or a combination of apples and ripe pears

1/2 cup honey (optional)

1/2 cup water

1 tablespoon cinnamon



Instructions:

Rinse apples, core, and slice. Don’t peel. Put in crock pot along with honey, water, and cinnamon and turn on low 12 hours or over night. At this point you will have apple sauce. Puree in the crockpot with a stick blender, or transfer to a food processor or blender and puree. Return to the crock pot and cook on the lowest setting (I use ‘keep warm’) with the lid cracked to allow steam to escape for another 4-6 hours, stirring once every couple hours. This will darken and thicken the apple butter. Spoon into jars and keep in the refrigerator, freezer, or can using a water bath method to can and keep in the pantry. Enjoy on toast, muffins, or in sandwiches.

Coring the apples.

Sliced apples.

Ready to enjoy!

Nutritional Info:
2 Tablespoons Per Serving:
Calories: 28
Carbs: 8g
Fats: 0
Protein: 0
Sodium: >1mg

Thirsty Thursday

Pumpkin Pie Shake

Ingredients:

2 cups vanilla reduced fat ice cream, sugar-free softened  [I used Blue Blunny fat-free, sugar-free vanilla]

1 cup fat free milk [I used Silk Almond Vanilla milk]

2/3 cup canned pumpkin [I used Libby's pumpkin puree]

1/4 Cup packed brown sugar [I used Splenda's brown sugar substitute]

3/4 teaspoon pumpkin pie spice [I used mcCormick's Pumpkin Pie Spice]

4 Tablespoons frozen fat free whipped topping thawed [I used Cool Whip - Sugar Free]



How to make it:

1. Combine the ice cream, milk, pumpkin, brown sugar, and pie spice in blender until smooth. Pour 3/4 cup ice cream mixture into 4 glasses. Top each with whipped topping and a sprinkle of additional pumpkin pie spice. Serves 4


Nutritional Info:
[By using fat-free, sugar-free and sugar substitutes, this recipe is drastically reduced from the original, which compared out at 808 calories per shake! ]

Serves 4
Per Serving
Calories: 146
Carbs: 31g
Fats: 3g
Protein: 5g
Sodium: 177mg

Delicious as a snack, or at the end of a meal! And tastes like the seasoning! You can also garnish with a cinnamon stick and spinkle nutmeg on the top to be festive if you'd like!

Yum!!!

Weight Loss Wednesday

Another great bunch of photos for you to view. But here's simply one pair of photos of a fellow blogger who did it the right way.

Jack from Jack Sh*t Gettin' Fit.

While I don't personally know Jack, it sure feels like I do! I never miss his blog. His clever witticisms can put a smile on my face, even when nothing else can!

[Think Hugh Laurie in "House", and you'll know what I mean! Hey, waita minute... he even kind of looks a bit like Hugh Laurie.... House? That you???]

Oh, forgive me, off on a tangent here!

Jack has gone from a rather robust [read that rotund] 290-something, down to a trim, svelte [read that trim and svelte] 210-something!

So... what program has he been following?

What kind of torture has he been doing to himself?

Well, from the sense, [or nonsense] that I can make of his blog, Jack has simply been using good ol' common sense! Eating right, exercising, and journaling his experience to share with others!

Happy congrat's Jack on a job well done!

In all seriousness, you really are an inspiration to us all!

Monday Munchies

So... you're out on the run, and you didn't prepare a snack to take with you. You see a grocery store up ahead, and decide to pull in and grab something quick. But once you're inside, nothing looks good!

Head for the fruit juice and canned fruit aisle! Here you can grab...

Sun Maid Mixed Fruit.

This selection of dried fruit is an excellent snack choice!

Sun Maid states:

"A delicious blend of dried apples, pears, apricots, and plums, this mix makes a good topping for oatmeal. Or munch it straight from the bag for an instant energy boost."

And the nuritional stats are pretty good as well!

Per 1/4 cup: 100 calories, 1g protein, 26g carbohydrate, 0g fat (0g saturated), 3g fiber

This is one of those snacks, you simply can't go wrong with!

Enjoy!

Sin-Sational Sunday

Are you doing the same thing I am right now? Planning your Thanksgiving and Christmas dinners???

Well, here's a little dessert that is super simple and one that will keep the "holly" in holiday! No one will even know it's low-cal, and will fit in perfectly with your Thanksgiving or Christmas meal!

Pumpkin Pudding

Ingredients

1 Package Pudding Mix , Vanilla or Butterscotch, fat Free, sugar free

2 Cups Milk, fat free [I used plain soy milk - although the vanilla would also work well]

 

1 Cup Pumpkin, canned [use PLAIN pumpkin - not the pie mix!]

Cinnamon, to taste
 
 
Directions:
Throw all ingredients into a blender. Mix until blended. Put in separate single serving containers and store in fridge until the pudding is set. About 1/2 hour.
 
You can serve plain; sprinkle a little cinnamon on top; or serve with a cinnamon sticl on the side; or you can put 1-tbsp. of sugar-free non-dairy whipped topping on top. This is pretty in a dessert cup or ramekin. Or to make it really look festive... serve in wine or champagne goblets!
 
Nutritional Info:
SERVINGS 4 [approx. 3/4 cup each]; CALORIES 90.8; FAT 0 g; PROTEIN 5.4 g; CARBS 16.4 g;

FIBER 1 g; CHOL 2 mg; IRON 1 mg; SODIUM 106 mg; CALC 182 mg