Eating Berries Reduces Risk of Parkinson's Disease!

Anthocyanins From Berries May Help Reduce Risk of Parkinson's Disease

A diet rich in anthocyanins may help lower the risk of developing Parkinson's disease, according to a new study.

The research, which is due to be presented at the American Academy of Neurology's 63rd Annual

Meeting in April, suggests that men and women who regularly consume foods that are rich in anthocyanins such as berries, have a lower risk of developing Parkinson's disease.

A flavanoid-rich diet from sources including apples and oranges may cut the chances of developing the disease by up to 40 per cent in men.

"This is the first study in humans to examine the association between flavonoids and risk of developing Parkinson's disease," said reasearchers from the Harvard School of Public Health, Boston.

"Our findings suggest that flavonoids (specifically anthocyanins) may protect against the development of Parkinson's disease ... These data support the growing experimental evidence for neuroprotective effects of these compounds," wrote the researchers.

"Our findings suggest that flavonoids, specifically a group called anthocyanins, may have neuroprotective effects. If confirmed, flavonoids may be a natural and healthy way to reduce your risk of developing Parkinson's disease," they added.

Parkinson's Link
Parkinson's disease, named after Dr James Parkinson, the London doctor who initially identified it as a particular condition, is a degenerative condition affecting movement and balance in more than one million Americans each year and expected to rise due to the aging populations.

The disease affects nerve cells in several parts of the brain and central nervous system, particularly those that use the chemical messenger dopamine to control movement, especially the substantia nigra region of the brain.

Flavonoids are naturally-occuring plant metabolites that are found in many fruits and berries. They are known for their properties as pigments and antioxidant properties, which have been suggested to have neuroprotective properties. A 2007 study by suggested that anthocyanins "may play an important role in brain health promotion, due to their ability to increase cell antioxidant capacity."

Previous experimental studies have suggested that flavonoids and flavonoid-rich foods may exert protective neuroprotective effects, which may reduce the risk of Parkinson's disease However, they said that to date, an association has not been examined in prospective human studies.

Study Details
The Harvard researchers conducted a prospective study of nearly 50,000 men and over 80,000 women from the Health Professional Follow-up Study and Nurses' Health Study respectively.

After more than 20 years of following volunteers, the researchers reviewed the association between flavonoid intakes and the risk of developing Parkinson's disease by looking at the consumption of five major foods rich in flavonoids: tea, berries, apples, red wine and oranges or orange juice.

After adjusting for confounding factors, the researchers found that men in the highest 20 percent for flavonoids intake had a 35 per cent lower risk of developing Parkinson's disease risk than those in the lowest 20 percent for consumption.

In women, there was no relationship between overall flavonoid consumption and the risk of developing Parkinson's disease. But when sub-classes of flavonoids were examined, regular consumption of anthocyanins was associated with a lower risk of Parkinson's disease in both men and women.

Further details of the study are to be presented in April at the American Academy of Neurology's meeting in Honolulu.

Source: American Academy of Neurology
"Habitual intake of dietary flavonoids and risk of Parkinson disease"


Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.

What About TENS Units For Gaining Muscle Tone?

I was recently fascinated to learn about the development, and gaining popularity of Muscle Stimulators  in the the role of gaining muscle strength and tone, particularly among those who have been injured. TENS Units are also gaining in popularity.

Years ago, when I was a practicing nurse, these units were used to control muscle spasms and pain following an accident. Today, however, EMS [electric muscle stimulation] has gained usage in the role of muscle strengthening and development in those who are out of shape.

So, how does it work?

EMS is the delivery of electric impulses into the selected muscle[s] via electrodes that are placed over the area of muscle. Electricity is then passed through the electrodes and directly into the muscle, soliciting a passive positive response! In other words... no work necessary!

Does it work?

Well, I do know that millions ahve received relief from chronic and acute pain utilizing the TENS Units. And with the LG-TEC Dual Combo TENS Unit and Muscle Stimulator, it is possible to receive pain relief as well as muscle stimulation!

Should you use it?

Well, only you and your doctor can make that decision. However, may I suggest that you Visit LGMedSupply Online  for a complete overview on the use of these products? And then, simply make the decision yourself.

I encourage you to come back and leave us a comment or two regarding these products if you do!

Weight Loss Wednesday... Joshua Lost 55 Pounds

He Lost 55 Pounds and Gained Respect at Work

Joshua Carver could barely squeeze into a pair of size-38 pants while suit shopping. That’s when he realized how much his weight gain was costing—literally. He cut out fast food, found ways to make fitness fun, and lost 55 pounds in the process. His new lifestyle gave him the confidence he needed to improve his sales at work.

Tuesday Tips.... Trans Fats

5 Questions About Trans Fats Answered!

Trans fats are perhaps the worst fats you can eat if you’re following any kind of diet. While public awareness of the health dangers of these fats has grown in recent years, we still get questions. Here are the answers to the five most commonly asked about these really bad fats:



What Are Trans Fats?

Trans fats are created when manufacturers turn liquid oils into solid fats through a process called hydrogenation — originally developed to replace harmful saturated fats and increase the shelf life of baked foods. Unfortunately, hydrogenation alters many of the oils’ unsaturated fatty acids, making them more saturated. Since 2006, the US Food and Drug Administration (FDA) has required food manufacturers to display the amount of trans fats on all of their product labels.



What Kinds of Foods Contain Trans Fats?

Many snack foods, such as chips and crackers, certain brands of popcorn, and commercially baked products such as cookies, pies, and cakes contain trans fats. Try to avoid these foods and focus instead on those that contain healthy fats, such as extra-virgin olive and canola oils.



Where Can I Find the Trans-Fat Number on Nutrition Panels?

The trans-fat number is listed on the Nutrition Facts panel after Total Fat and Saturated Fat, but only if the product contains 0.5 grams or more per serving. In other words, the product can claim it has 0% trans fats if it contains less than 0.5 grams per serving, so be sure to check for hydrogenated or partially hydrogenated oils in the ingredients list if you’re trying to steer clear of trans fats altogether.



How Do Trans Fats Affect My Health?

Like saturated fats, trans fats can raise your LDL ("bad") cholesterol. However, unlike saturated fats, these fats can also lower your HDL ("good") cholesterol — so they probably pose an even greater risk than saturated fats, contributing to heart disease, metabolic problems, obesity, infertility, and many other health conditions.



How Do I Avoid These Health Risks?

Your best bet: Choose your foods carefully. Skip the chips and baked goods and include more fruits, vegetables, whole grains, legumes, lean protein, and reduced-fat dairy in your daily diet.

Monday Munchies...Apple Slices With Caramel

Here's a great snack that leaves your sweet tooth satisfied! It is rich and crisp at the same time! And sweet and tart!!!

Caramel Apple Slices

Serves 2

INGREDIENTS:

1 Granny Smith, sliced and divided

4-tablespoons of sugar free caramel sauce, divided

2-tablespoons chopped peanuts, divided

 PREPARATION:

Place one half of sliced apple on each dessert plate.

Fan apple slices.

Drizzle 2-tablespoons of caramel sauce over each plate.

Top each with 1-tablespoon chopped nuts.

NUTRITION INFO:

per serving

Calories: 145

Carbs: 30g

Fat: 7g

Protein: 0g

Sodium: 30mg

The kiddies love this one too!!!

And it makes a pretty enough presentation when plated properly, to serve to guests!

Sin-Sational Sunday...Chocolate Covered Banana

Chocolate Covered Banana Pops

Serves 4

INGREDIENTS:

2-medium bananas

1/4 cup semi-sweet chocolate chips

2 tablespoons chopped peanuts

4 wooden skewers

PREPARATION:

Peel bananas. Slice in half, insert skewers. Place on plate and freeze until very firm. [About an hour.]

In a microwave safe dish, melt chocolate chips.

Coat bananas with chocolate.

Place chopped peanuts onto a plate, and roll bananas with chocolate covering on peanuts to coat.

Allow for chocolate to become firm [you can place in the refrigerator for a few minutes] and serve.

NUTRITIONAL INFO:

Calories: 128

Carbs: 19g

Fats: 6g

Protein: 1g

Sodium: 1mg

This is a delicious snack! Great especially with the kiddies!!!

Sexy-Body Saturday....Great Abs Guide

Get a sexy, sleek, and healthy stomach with the best gut-strengtheners of all time. The first three work all your ab muscles at once; the fourth slims and strengthens your sides. Add one or more of these moves to your ab routine every time and say hello to a new bikini




Standard Crunch

Lie with your knees bent, feet flat on the floor, fingertips lightly touching behind your head, elbows out to the sides. Contract your abs and let your head, upper back, and shoulders come off the floor. Keep your chin one fist's width from your chest. Hold and squeeze for a moment at the top, then slowly return to the starting position.

Tip: Don't pull your head with your hands! Imagine a rope pulling your body up from your sternum.



Bicycle

Lie on the floor with your fingertips behind your head. Bend your knees and raise your legs above your hips, calves parallel to the floor. Bring one elbow to the opposite knee while pressing the other leg away from your body at a 45-degree angle. Alternate sides.

Beginner tip: Start with both feet on the floor. As you bring one elbow across, bring the opposite knee up to meet it, then put it back down and repeat on the other side.



Marine Crunch

Lie on your back with your legs raised straight above your hips and your arms reaching to the ceiling. Simultaneously reach your fingertips toward your toes and press your feet toward the ceiling to lift your tailbone off the floor.

Beginner tip: Instead of lifting your feet and hands together, alternate between lifting the upper body and the hips.



Side Plank

Lie on one side with your knees bent and your forearm on the floor. Keep your elbow in line with your shoulder. Press your weight into your elbow and lift your hips and upper body off the floor so you make a straight line from knee to head. Hold for as long as you can — try 10 to 20 seconds at first; build up to a minute. Switch sides. As you get stronger, try straightening the arm, straightening the legs and then straightening both.

Fantastic Friday...Spaghetti Squash

Spaghetti Squash

Serves 4

INGREDIENTS

1-large [or 2 small] spaghetti squash

1 can Great Value tomato sauce - no salt added

1 can Great Value - tomato paste

1 large yellow onion, chopped

1 green bell pepper, chopped

2 garlice cloves, minced

8-oz button mushrooms, sliced

1/4 tsp. salt

1/4 tsp. ground black pepper

1-tsp. sugar

8-tablespoons grated parmesan cheese

1-tablespoon olive oil

 

 

 

PREPARATION:

Preheat oven to 425-degrees.

Slice spaghetti squash in half, lengthwise. Scoop out seeds and discard. Spray baking pan with non-stick cooking spray. With a pastry brush, lightly oil the flesh side of the squash with the olive oil.

Place squash, flesh side down, on the baking pan and bake for approximately one hour, or until flesh is very tender.

In the meantime, use non-stick cooking spray and spray medium skillet. Over medium heat add onion, bell pepper and garlic. Cook until tender. Add mushrooms. Cook until done. Add the tomato paste. Once this is incorporated and all items are coated well, add the tomato sauce, sugar, salt and pepper.

Reduce heat to lowest setting, and cover.

Remove squash from oven and allow to cool slightly. [About 5 minutes.]

With a fork, remove flesh from squash skins. Be careful to separate the strands [this is your spaghetti!] Place flesh in a large bowl. Add the tomato sauce mixture and toss lightly.

Serve in individual serving dishes, and sprinkle each with 2-tbsp. grated parmesan. Serve.

 

 

 

NUTRITIONAL INFO:

per serving

Calories: 157

Carbs: 24g

Fats: 3g

Protein: 9g

Sodium: 355mg

 

This is a great side dish, or can be eaten totally without anything else [I would double the amount eaten if eaten alone]. Or you can make this into a complete meal simply by adding protein, such as ground beef or turkey, or Italian sausage [I would use turkey meat] would especially pair well with this!

 

Even the kiddies like this one!

 

Enjoy!

Thirsty Thursday....Diet Sierra Mist

Diet Sierra Mist

Okay folks, those who know me that I simply do not endorse carbonated beverages of any kind. But the other day, Texichick and I were out and about and I needed a drink. The venue did not have plain water! So... I chose the closest thing I could find that came to an all natural drink.

Diet Sierra Mist.

I was pleasantly surprised!

Here's the stats on the 12-oz. can I had:

Calories: 0

Carbs: 0

Fats: 0

Protein: 0

Sodium: 38mg [per 12-oz serving!!!]

The taste was simply fantastic! And although it is carbonated, there was none of that harsh, acidic carbonated burn as is found with many carbonated beverages [those of you with sensitive mouths, like mine, know what I am talking about! Yes... we experience a burning sensation with harsh carbonation!!!]

Being hyper-sensitive to sodium these days, I was pleased to see the extremely low amount of sodium in the drink!

And for those other nasties... well there is a couple... from their website we get the following info:

[per 12-oz. can]

Diet Sierra Mist contains:

0% juices

Potassium: 105mg

Acesulfame Potassium: 32mg

Aspartame: 103mg

Sucralose: 0

All in all, it is a refreshing alternative when water is not available, which is rare these days, but does happen when you are faced merely with a vending machine option!

While I don't recommend it on a regular basis, I do give this drink my...

...thumbs up award!

Weight Loss Wednesday....Linda Lost 138 Pounds!

She Dropped from a Size 22 to a Size 6

Weighing 268 pounds, 36-year-old Linda Kutenits knew she was not setting a positive example for her children. One night she was eating at her favorite restaurant and felt out of breath just waiting to bite into her jumbo cheeseburger. She knew she had to stop indulging all the time. She read up on nutrition, began cooking healthy meals, and started walking with friends. Now she’s 138 pounds lighter!

Tantalizing Tuesday...Parmesan Pasta

Parmesan Pasta

Serves 4

INGREDIENTS:

1 package whole wheat thin spaghetti [13.5-oz]

1 cup shaved parmesan cheese

1-tablespoon extra virgin olive oil

1/4-teaspoon sea salt

1/4-teaspoon ground black pepper

1/4-teaspoon crushed red pepper flakes

PREPARATION:

Prepare pasta according to package directions.

[I don't use salt in the boiling water, thereby reducing the amount of sodium I consume.]

When pasta is cooked, drain and reserve 3/4 cup of the pasta water.

Put pasta and pasta water in a large mixing bowl. Add the remainder of the ingredients and toss until well incorporated.

Serve while hot.

NUTRITIONAL STATS:

per serving

Calories: 499

Carbs: 73g

Fats: 13g

Protein: 21g

Sodium: 520mg

This is a great main dish for your dinner. You can pair this with a green garden salad, or roasted brussel sprouts! Or serve alone!

This is perfect for those nights when you want a meatless meal!

The red pepper flakes add just a hint of spice to dress the dish!

You can add fresh diced parsley to dress it up and you have a great dish for dinner guests! And it takes less than 30 minutes to prepare!

Enjoy!!!

Monday Munchies...Avocado Cup

Avocado Cup

Serves 2

Ingredients:

1 medium Haas avocado

4-tbsp. Pace chunky salsa [you choose the amount of heat!]

Preparation:

Slice avocado in half. [You can either leave the peel on or off, your option].

Remove pit.

In pitted area place 2-tbsp salsa in each half and serve!

You can add a 1/2 tsp. fat free sour cream if you like, but believe me, it's good just as is!

Nutritional Stats:

[each half]

Calories: 155

Carbs: 12g

Fats: 15g

Protein: 2g

Sodium: 237mg

This is a great snack between meals, and falls well within the FLFL guidelines!

It is also quite satisfying and filling!

Enjoy!!!

Sin-Sational Sunday....Crustless Strawberry Pie

Crustless Strawberry Pie

This is a great dessert any time! Pretty enough for company, and still tasty enough the kiddies will enjoy!!!

INGREDIENTS:

2 packages sugar free strawberry flavored Jello gelatin mix

2 cups boiling water

1 cup ice cubes

1 quart fresh strawberries, cleaned

16 tablespoons sugar free Cool Whip

Mint Leaves for garnish [optional]

 

 

 

PREPARATION:

Arrange cleaned strawberries stem-side down in a pie plate.

Dissolve Jello mix in 2 cups boiling water. Stir until completely dissolved. Add one cup ice cubes to mix. When ice-cubes are dissolved, pour Jello over strawberries.

Chill uncovered in refrigerator until firm.

Garnish with Cool Whip and mint leaves. Cut into 8 slices and serve.

NUTRITIONAL INFO:

Calories: 48

Carbs: 7g

Fat: 1g

Protein: 1g

Sodium: 56mg

Sexy-Body Saturday... Portion Control Is Key!

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

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

Portion Control and Diet: How It Works


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

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

Portion Control and Diet: 10 Easy Tips for Smaller Servings

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


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

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

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

½ cup is the size of an ice cream scoop


1 cup is the size of a tennis ball


1 ounce of cheese is the size of a domino

3. Use portion control dishware. Pick out smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. You might find that a bowl you thought held 8 ounces of soup actually holds 16, meaning you’ve been eating twice what you planned. [I have been touting this method for a long time. I saw my dear SIL using this several years ago. She ate from a dessert plate rather than a dinner plate. I often use this method. Instead of soup from a soup bowl, I often have my soup from a coffee mug after I have measured out the correct amount. It's the perfect size for 1 or 1-1/2 cup portions! A salad plate or dessert plate usually fit the bill much better than a dinner plate! Or when I am in the mood for fine crystal and china, I often eat from a luncheon plate, which is quite a bit smaller than a dinner plate, but a little larger than a salad plate. Since few of my beverages have any calories I seldom need worry about that, however, be sure to use an appropriate glass size for the beverage involved. For instance, 4-ounces of juice should be served in a juice glass rather than a 16-ounce tumbler!]

4. Dish out your servings separately. Serve food from the stove onto plates rather than family-style at the table, which encourages seconds. [This was a big break from our traditional setting the table! We used to put out bowls and platters of food on the table and everyone made their own plate. However, we now set our made plate of food on the table. The proper amount is already portioned, and we know that we are getting the exact amount we count nutritionally for! Guests don't seem to mind this either!]

5. Make your own single-serving packs. “Re-portion bulk quantities of favorite foods such as pasta, rice, and cereal into individual portions in zipper bags so that when you’re in the mood for some food you’ll instantly see the number of portions you’re preparing,” says Jennifer Nasser, RD, PhD, assistant professor in the department of biology at Drexel University in Philadelphia. [Texichick and I do this all the time! Especially when buying in bulk! I purchase various sizes of zip-loc type bags. Including snack size. We have fat free pretzels sticks, etc. for our snacks, and we actually count out the pretzel sticks! Our snack bags then go into a large container where we simply reach in, grab a bag of choice, and it's already prepared in the proper amount for us! No second guessing!!! Same with bulk meats, etc!]

6. Add the milk before the coffee. When possible, put your (fat-free) milk into the cup before adding the hot beverage to better gauge the amount used. [I personally do NOT recommend this, as I have seen individuals who did this, and the milk tends to curdle unless you are using fat free or skim milk!]

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

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

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

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


***Taken from www.everydayhealth.com. Comments in red are personal remarks. - cbh

Fantastic Friday... Baked Egg on Toast

Baked Egg on Toast

Who doesn't love eggs on toast?

But here's a different way of making them, that you can get the kids involved in.

Using heavy duty aluminum foil, shape a bowl only slightly larger than your square of bread, making sure the sides are folded up. Spray the interior of this bowl with non-stick cooking spray.

Preheat oven to 400 degrees.

Place your slice of bread in the aluminum foil bowl.

Break two eggs directly onto the bread slice, being careful NOT to break the yolks.

Salt and pepper as desired.

Carefully slide this bowl into the oven.

Bake approximately 20-25 minutes or until egg and yolks are cooked thoroughly and bread is toasted to desired degree.

Serve while hot.

This is a great finger food! You can simply pick up the toast and eat! No utensils needed!!!

Using homemade bread, here are the nutritional stats:

Calories: 282

Carbs: 28g

Fat: 11g

Protein: 16g

Sodium: 316mg

Happy St. Patrick's Day!

Thirsty Thursday...5-Hour Energy Booster!

Looking for a great berry flavored energy drink???

5-Hour Energy Booster Smoothie

Serves 1

INGREDIENTS:

1 5-Hour Energy Berry Flavor

1 cup Silk vanilla flavored soy milk

1 cup ice

1 cup DOle Wildly Nutritious Mixed Berries, frozen

PREPARATION:

Place ingredients in blender and blend on high until smooth and creamy.

Enjoy!!!

NUTRITIONAL INFO:

Calories: 174

Carbs: 88g

Fat: 5g

Protein: 7g

Sodium: 113mg

Weight Loss Wednesday Lorenzo Lost 168 Pounds!

He Shaved 20 Inches off His Waist!

Lorenza Taylor, a project manager from Chicago, was approaching 400 pounds at college graduation. But the pomp and circumstance were replaced with feelings of humiliation and failure. He decided to eliminate unhealthy carbs and hit the gym—hard. He’s since lost 168 pounds!

Tantalizing Tuesday...Spicy Corn and Sweet Potato Chowder

Spicy Corn and Sweet Potato Chowder

Makes 8 [one cup] Servings

This tasty and slightly spicy soup makes a great first course, or teriffic as a chowder for the night when you want to go meatless! Serve it plain, or I have served it over rice. Delicious! Simply delicious!!!

Ingredients:

1 tablespoon extra virgin olive oil

1 large onion, coarsley chopped

1 red bell pepper, coarsely chopped

2 ribs celery, chopped

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1-1/2 tsp. ground cumin

1/4 tsp. dried oregano

1 # [about 2 medium] sweet potatoes, peeled and cut into 1/2" chunks

1 package [10-oz] frozen corn kernels

4 cups chicken broth

1/2 cup mild chunky salsa [or use hotter if you prefer!]

Preparation:

In a dutch oven, warm the oil over medium-low heat. Add the onion, bell pepper, celery, salt and black pepper. Cover and cook, stirring often, for 10-minutes, or until tender. Stir in the cumin and oregano.

Add the sweet potato, corn and broth. Cover, increase the heat, and bring to a boil. Lower the heat and simmer uncovered about 30 minutes or until the sweet potato is tender. Stir in the salsa and simmer uncovered for 5 minutes longer.

Ladle into bowls and serve.

Nutritional Info:

Per One Cup Serving

Calories: 94

Carbs: 20g

Fat: 2g

Protein: 4g

Sodium: 498mg

Monday Munchies...100 Calorie Chex Cheddar

Love, love, love this snack!

100 calorie sweet, salty, grainy, cheesy and plain tasty!

Each 100 calorie pack has only 18g of carbs, 2.5 g of fat, 2g protein and 170mg of sodium! Adults love them, but so do kids! What a great snack to keep on hand for the kiddies! Easily portable! No need to ever be without a quick and nutritionally affordable snack!

Sin-Sational Sunday... Berry Dessert Nachos

Berry Dessert Nachos

This is a great tasting dessert or snack, and is sophisticated enough to share with your guests!

INGREDIENTS:

3 8-inch plain or whole wheat flour tortillas

1 tablespoon butter, melted

2 teaspoons sugar

1/8 teaspoon ground cinnamon

3/4 cup fat-free or light dairy sour cream

3/4 cup frozen light whipped dessert topping, thawed

1 teaspoon vanilla

1/8 teaspoon ground cinnamon

3 cups fresh raspberries and/or blackberries

2 tablespoons sliced almonds, toasted

1 tablespoon grated semisweet chocolate

PREPARATION:

1. Preheat oven to 400 degree F. In a small bowl, stir together sour cream, dessert topping, vanilla, and 1/8 teaspoon cinnamon. Cover and chill while preparing tortillas.

2. Lightly brush both sides of each tortilla with melted butter. In a small bowl, stir together sugar and 1/8 teaspoon cinnamon; sprinkle over tortillas. Cut each tortilla into 8 wedges; arrange on two ungreased baking sheets. Bake for 8 to 10 minutes or until crisp. Cool completely.

3. To serve, divide tortilla wedges among six dessert plates. Top with raspberries and/or blackberries and sour cream mixture. Sprinkle with almonds and grated chocolate. Makes 6 servings.

NUTRTIONAL INFO:

Calories: 213

Carbs: 31g

Fat: 7g

Protein: 5g

Sodium: 168mg

Sexy - Body Saturday...Pilates Swimming

Pilates “Swimming”

Why It's Good:

A strong spine is not only sexy (goodbye, bra fat!), it’s also essential for a pain-free back and good posture so we don’t “shrink” as we age. This “swimming” move from Pilates strengthens the back muscles, butt, and backs of the arms and legs; and stretches the shoulders, chest, belly, and thighs.

A strong lower back protects you from injury when you’re moving a heavy laundry basket and picking up loads of groceries. Bonus: It’ll perk up your tush because it works the tops of the thighs and the butt muscles. Do this 3 times a week on nonconsecutive days.

Get Started:

(image A)

1) Lie on your stomach with your arms extended in front of you. Legs are straight and squeezed together. Squeeze your butt and abs and imagine you’re drawing everything into your belly button.

2) Keeping your legs on the floor, lift your upper chest and flutter your arms up and down like you’re swimming. Do this for 10 breaths and bring your head and arms back down to the floor.

Make It Harder:

Lying on your stomach, keep your arms and head down. You can use your hands as a resting spot for your forehead. Lift your legs and kick them up and down without touching the ground. Do this for 10 breaths.
Try the Challenge:

(image B)

1) Lying on your stomach, this time lift your arms and legs simultaneously and alternately kick the legs and arms like you’re swimming.

2) Continue until you’ve inhaled and exhaled for 5 seconds, then release. Do 3 sets. Eventually work your way up to minute.

Thirsty Thursday....Pom-tastic!

Pom-Tastic

Makes 2

INGREDIENTS

4-oz Canada Dry Diet Ginger Ale

4-oz. Pom pomagranate juice

PREPARATION:

Mix ingredients together in pitcher.

Serve over ice.

Garnish with pomagranate seeds or citrus peel.

NUTRITIONAL INFO:

per serving

Calories:   75

Carbs: 0

Fats: 0

Protein: 0

Sodium: 40mg

DELICIOUS!!!

Weight Loss Wednesday... Debbie Lost 55 Pounds!

She’s a Size 2 for the First Time Ever

Debbie Gelber, a doctoral student from Lubbock, Texas, walked down the aisle in a size-16 dress but was a woman happy to be in love. Then the wedding photos arrived, and she couldn’t believe how she looked. She cried, joined Weight Watchers, started running, and never looked back. Now she’s 55 pounds lighter and has a wall dedicated to the race medals she’s won.

Tantalizing Tuesday...Spicy Oven Fries

Spicy Oven Fries

Serves 4

INGREDIENTS:

4-large russett potatoes, washed, peeled and cut into 12 fries each

1-1/2 tablespoon olive oil

1 tsp. paprika

1 tsp. oregano

1/4 tsp. crushed red pepper flakes

1 tsp. sea salt

PREPARATION:

Preheat oven to 425 degrees.

Spray a large baking sheet with non-stick cooking spray and set aside.

Place peeled and cut fries into a large bowl. Add oil and toss until all fries are coated.

In a separate small bowl, mix spices, then toss into bowl with fries and mix well until all fries are coated with spices.

Spread fries single layer onto baking sheet.

Bake in oven for 20 minutes, turn fries over and bake an additional 20 minutes, or until desired crispness is reached.

Serve with spicy ketchup.

NUTRTIONAL STATS:

Per 12 fries:

Calories: 152

Carbs: 27g

Fat: 5g

Protein: 3g

Sodium: 561mg

These are great served with garden burgers, turkey franks, fish, etc.

Monday Munchies...Portobello Mushroom Melts

Portobello Mushroom Melts

This recipe is a slightly modified one that I recently found, and I absolutely love it! It's perfect for making ahead and freezing before the cooking process, so that you simply remove it from the oven and pop in the toaster oven when you are ready to heat and eat! Or make them up and serve them to your friends at an afternoon tea, rather than the traditional cookies or scones! These are tasty anytime!!!

Serves 8.

Ingredients:

8 portobello mushroom caps

1 tablespoon prepared basil pesto [I used Classico from Walmart]

1-cup shredded low fat mozzarella cheese

1/4 cup toasted pine nuts

Preparation:

Preheat oven to 350 degrees farenheit.

Clean mushroom caps with a dry paper towel.

Divide pesto between all caps [a light smear on each cap]

Place mushroom caps on non-stick baking sheet.

Top each mushroom cap with cheese. And sprinkle with pine nuts.

Bake for approximately 8 minutes, or until cheese is melted and bubbly.

Allow to cool for 2-3 minutes before serving.

Nutritional Info:

Per Serving:

Calories: 92

Carbs: 5g

Fat: 6g

Protein: 5g

Sodium: 118mg

I absolutely adore these, and I know you will too!

Sexy - Body Saturday....Toe Touch

Touch Your Toes With Ease

Why It's Good:

Forward- bending opens up the back of the body, including hamstrings, calves, and hips, making you more limber. A flexible body means less pain and fewer injuries, and makes it easier to handle everyday tasks like tying shoelaces.

Stretching maximizes the benefits of strength training and helps your muscles recover from exercise. Plus, these moves strengthen your thighs and abs, too, which will come in handy for other strengthening exercises.

Try stretching slowly and deliberately at least 3 days a week to enhance your range of motion and improve flexibility.

Get Started:

(image A)

Use a resistance band, rolled up towel, or belt

1) Lie on your back with both legs straight on the floor. Bend your right knee and put the center of the band around the ball of your right foot.

2) Holding on to both ends of the strap in your hands, straighten your right leg, foot flexed, and pull it toward your head. Let there be enough slack in the strap to fully straighten the leg. Flex both feet. Your gaze is straight up to the ceiling.

3) Gently create resistance with your band by pulling down to open the back of your leg. Raise your leg as far as comfortably possible. Hold for 30 seconds and carefully release. Your goal is to be able to hold your leg at a 90-degree angle (or even closer) to your upper body. Switch sides.

Make It Harder:

(image B)
1) Sit with both legs extended straight in front of you. Loop the strap around the balls of both feet. Sit up tall so your spine is straight and your chest is lifting. Flex your feet. Look forward at your toes.

2) Keeping your spine long, slowly begin to bend at your hips to bring your chest towards your knees, as close as comfortably possible. Choke up the band, moving your hands closer to your feet, as you become more flexible.

3) Hold for 30 seconds and release. Eventually, you’ll remove the strap and be able to reach your toes with your hands, but use the strap to help you along the way.

Try the Challenge:

1) Stand with your feet hip-distance apart. Bend your knees and tuck your chin into your chest to roll down your spine, folding forward. Touch your fingers to the floor in front of your toes and straighten your legs.

2) If you can’t reach your toes, bend your knees slightly and slowly work on straightening the legs. Hold for 30 seconds.

Fabulous Friday... Egg White Omellette

Egg White Omelette

Looking for a great tasting breakfast dish that won't pack on the calories, and give you the most punch for the start of your day?

Well, this is a no-brainer!

Simply whisk together 2 egg-whites.

Spray a non-stick griddle or omelette pan with non-stick cooking spray, and over medium heat pour in the egg white. Allow them to set completely.

To the center of the omelette add 2-tablespoons chunky salsa and fold the omelette in half.

Serve up.

Calories: 42

Carbs: 2g

Fat: 0g

Protein: 7g

Sodium: 340mg

Thirsty Thursday... Water for the Gods!

Want a quick drink that won't fill up your calorie limitations? Nor make you feel weighed down?

This is one of my all time favorites!

Simply fill a pitcher with filtered water, drop in a half cup of raspberries and  crush [or tear] a few leaves of mint [to release their essential oils] and drop in. Allow to sit for at least 30-minutes before serving to allow the water to take on some of the flavors.

Serve over ice.

This will leave you feeling refreshed and rejuvenated! And what a great feeling that is!!!

Weight Loss Wednesday... Star Jones Lost Over 150 Pounds!

In 2003 Star Jones under went gastric bypass surgery as a measure to save her life. She weighed 305 pounds the morning she went into surgery.

With extensive counselling and therapy, Jones lost over 150 pounds and has managed to maintain that loss.

While a drastic step, no one can deny that it certainly was one worth taking for her!

Congratulations Star! You certainly live up to your name!

Tantalizing Tuesday... Potato and Veggie Soup

In this soup potatoes are paired with an assortment of fresh vegetables, they still take center stage. This is a hearty soup for winter and makes a complete meal unto itself. However, you can easily add chicken or other meats if desired.

Serves 7.

Ingredients:

1-3/4 pounds [by weight] baking potatoes, peeled and cut into chunks

1 large yellow onion, chopped coarsely

2 ribs celery, sliced

5 cups chicken broth

2 cups water

1/2 teaspoon dried thyme, crumbled if you use leaves

2 tablespoons extra virgin olive oil

1 8-oz. package button mushrooms, sliced

1 large leek, halved lengthwise, well washed, and cut into 1/2" slices

2 medium carrots, cut into 1/4" slices

2 cups broccoli florets

1 medium yellow summer squash, sliced lengthwise and cut into 1/4" slices

1/2 teaspoon salt

1/4 teaspoon ground pepper

1 cup 1% milk

 

 

Preparation:

 

Place the potatoes, onion, celery, broth, water and thyme in a Dutch oven. Cover and bring to a boil over high heat.

Reduce the heat to low and simmer, covered, for 20 to 25 minutes, or until potatoes and celery are very tender.

Meanwhile, in a heavy large, deep skillet, heat the oil over medium heat. Add the mushrooms, carrots, broccoli, and squash. Sprinkle with salt and pepper, mix well, and reduce the heat to low. Cover and cook, stirring occasionally, for 10 minutes, or until the vegetables are nearly tender.

Add the vegetables and milk to the potato mixture. Stir to blend and bring to a simmer over medium-high heat. Cook, stirring often, for 5 minutes, or until the vegetables are very tender.

 

 

Nutritional Stats:

Per Serving [serves 7]

Calories: 196

Carbs: 32g

Fat: 5g

Protein: 8g

Sodium: 658mg

 

This is one you'll turn to time and again when you're looking for comfort food!

So yummy!!!