At 77 calories per serving and no fat, this incredible recipe can't be beat! Ingredients: 4 acorn squash, seeded and halved 1 (12-ounce) can pineapple tidbits, packed in juice (drain juice) 1/2 cup dry sherry 1/8 teaspoon ginger (optional, adds a pungent taste) 1/8 teaspoon nutmeg 1/2 teaspoon cinnamon 1 teaspoon molasses Per Serving: 77 calories, 0 g fat, 0 mg cholesterol, 0 g carbohydrate, 1 g protein, 2 g fiber, 6 mg sodium Directions: Place squash, cut side down, on cookie sheet sprayed with nonstick spray. Bake at 350 degrees until done, approximately 1 hour. While squash is cooking, make sauce. Combine pineapple, sherry, spices, and molasses in saucepan. Cook until mixture reduces to proper thickness. (You may want to mix 1 1/2 teaspoons cornstarch with 2 tablespoons of water and then add to sauce to thicken quickly). Ladle pineapple sauce into cooked squash bowls and serve. Yield: 8 servings (1/2 squash) Recipe from: Cookery Classics: A Treasury of Healthwise Recipes, by Kathy Duran-Thal, R.D., Cooper Wellness Program Nutrition director. Follow Me: http://www.twitter.com/anitastone FIND ME ON THE WEB: http://profile.to/anitastone Facebook www.squidoo.com/donotdiet (Please visit and give Squidoo some stars!) www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com page) http://www.yoursqueezepage.com/displayPage.php?id=10248 (Podcast page) MERRY CHRISTMAS |
12/25/2008
BAKED ACORN SQUASH
11/21/2008
HAPPY THANKSGIVING!
May your stuffing be tasty. May your turkey be plump. |
11/08/2008
WHAT SHOULD DIABETICS EAT?
HERE'S THE VIDEO: http://healthcorner.walgreens.com/display/1709.htm
Aired on Lifetime Television Sunday, November 4 and December 23, 2007
An estimated 20 million people in the US have diabetes - and more than six million don't even know they have it. Another 54 million people are at risk. The good news is that diet is a controllable and important factor in managing diabetes. Kraft nutritionist Arlene Sanoy, RD, says, "The major thing to realize is that someone with diabetes does not need special food. The key is managing the amount of carbohydrate-containing foods that are eaten. The second tip is to remember to try and eat meals and snacks around the same time every day." Also, remember healthy eating guidelines are the same for people with and without diabetes. Just start making smart choices by label reading. "On the label we have information about sugars and dietary fiber. In general, try to look for foods that contain three grams or more of dietary fiber," says Arlene.
For more information on the Kraft Good Eating, Good Living program, visit http://www.goodeatinggoodliving.com/.
9/27/2008
HEATHER'S QUINOA DISH
If you don't have the time or inclination to roast cherry tomatoes, substitute some chopped, moist, sun-dried tomatoes. Also, a delicious alternative to the tofu in this recipe might be paneer cheese which can stand up to the heat without losing its form.
In a big skillet or pot heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes. Serves 4 - 6. *Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside. ** To roast cherry tomatoes: Heat oven to 350F degrees. Cut each tomato in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt - pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 mintutes or so, until the tomatoes are shrunken and sweet. From www.101cookbooks.com Enroll now in my upcoming "live streaming" WEIGHT LOSS CRASH COURSE! Sign up here: www.timetogetfit.blogspot.com
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8/14/2008
SPINACH RICE GRATIN
(A HEALTHY ALTERNATIVE TO QUICHE!)
2 1/2 cups leftover/pre-cooked brown rice
1 1/2 cups cups well finely chopped spinach
4 ounces firm (organic) tofu, crumbled
10 black olives, chopped
1/2 medium red onion, diced
1/3 cup pine nuts or almonds, toasted
2 tablespoons olive oil
1/2 cup shredded Manchego cheese (or Parm, or Gruyere)
3 large eggs OR 6 egg whites
1/2 teaspoon fine grain sea salt
Preheat oven to 400F degrees. Rack in the top third. Grease a 10-inch round baking dish (or equivalent) with a bit of olive oil.
In a large bowl combine the rice, spinach, and tofu. Now, reserving a bit of each for garnish, stir in the olives, and red onion, pine nuts and olive oil. Now stir in 1/4 cup of the cheese. In a small bowl whisk together the eggs, and salt. Fold the eggs into the rice mixture, pour into the prepared baking dish, and sprinkle with remaining cheese. Bake for 30 minutes or until the casserole is set, and the top toasty and golden. Remove from the oven, and sprinkle with remaining onions, olives, and nuts. Sprinkle with a bit more salt before serving - or taste and get a sense of whether you need any.
Serves 8 - 12.
From 101cookbooks.com
7/23/2008
DELICIOUS HEALTHY ZUCCHINI MUFFINS
Zucchini: An Invisible Ally for Low-fat Muffins
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
4/17/2008
CONNOISSEUR PROTEIN SHAKE RECIPE
As you all know, I am no gourmet cook! I'd like to be but it will have to happen later in life when the kids are out of the house. I'm no "connoisseur" when I make my protein shakes either, only because I normally only have time to put the water in the blender and GO!
But if you have the time, this protein shake recipe is one of the BEST! Give your blender a whirl and get fit with Pat's recipe!
To make the print bigger, click the "+" sign.
4/01/2008
3/29/2008
ZATARAIN'S RECIPE BY VIDEO FITNESS COACH
Have you joined the Video Fitness Coach "15 WEEKS TO FITNESS" video course yet?
Click here: http://www.videofitnesscoach.com
2/22/2008
2/19/2008
1/28/2008
NEW YOU TUBE VIDEOS and CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS
Click here to listen:
http://audiopostcard-007.com/Y.asp?9625967X1413
BEFORE/AFTER PHOTOS
Originally uploaded by anitastone
http://audiopostcard-007.com/Y.asp?9625967X1413
BEFORE/AFTER PHOTOS
Originally uploaded by anitastone
CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS TUESDAY NIGHT AT 9 PM EST --
go to my new "talking blog" www.timetogetfit.blogspot.com (scroll down to the second post)
TOPIC: YOGA AND PILATES, WHAT'S THE DIFFERENCE? (AND WHY SHOULD I DO THEM??)
I have added more videos to You Tube!
www.youtube.com/videofitnesscoach (Please sign up to be my "friend" or "subscriber!")
Here is my new Flickr Photos page! See my Makeover Photo and my photo from this year (10 years later):
Please sign up to be my Friend on Facebook!
I also added all previous Journey to Fitness tele-classes to a podcasting site called Acid Planet:
(click on Songs and it will go to my list of recordings, they are unedited but I'll have to get to that later....)
Tell your friends! Enroll today in the 12-Week Journey to Fitness
online training course at www.videofitnesscoach.com!
NEW YOU TUBE VIDEOS ADDED!
I've added new You Tube videos to my page!
Click here: www.youtube.com/videofitnesscoach.
1/03/2008
Video Fitness Coach Anita Stone wants you to join the party @ MyBlogLog
Video Fitness Coach Anita Stone has invited you to join MyBlogLog
A little MyBlogLog background...
Discover something new or cool each day. Find a sites are unique to your interests, be that "you'll never guess what I found on the internet" person.
Learn more about the people who publish your favorite sites? What do they read? Who else reads them?
Connect with people who read the same sites as you, make the world wide web a little smaller, more connected.
Video Fitness Coach Anita Stone thinks MyBlogLog is so great that they've taken the time to let you know about it. Come check it out. If you've got a Yahoo! account, you're already half-way there. Join Video Fitness Coach Anita Stone! Check out http://www.mybloglog.com/ to learn more.
for you jump-right-in types
MyBlogLog - not just for bloggers anymore.
www.mybloglog.com
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