WHICH FIBER FOODS SHOULD I EAT?

WHICH FIBER FOODS SHOULD I EAT? Jan 6, '10 12:10 AM for everyone Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet. ------------- If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories." Fiber is a carbohydrate, but unlike other carbohydrates, it doesn't get broken down by your body, says Meyerowitz. Simple carbohydrates, continues Meyerowitz, don't offer the same filling benefits. "With fiber added in, you're more satisfied. Fiber doesn't make the blood sugar go up quite as quickly. It allows the sugar to get into your system more slowly," she explains. Beyond being a diet aid, there are many health benefits of fiber, including: Lowering cholesterol levels Improving digestion Reducing diabetes risk Improving heart health Reducing constipation Reducing the risk of diverticulitis (inflammation of the intestines) Maintaining steady control of blood sugar Fiber in the Diet: Where to Find Fiber Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,â Meyerowitz explains. âSoluble fiber can be somewhat dissolved by water; insoluble fiber can't." It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are: Whole-grain breads, cereals, and pastas Fruits and vegetables Brown rice Dried beans Oatmeal Popcorn Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas. Fiber in the Diet: Smart Choices Now that you know what foods are fiber-rich and good for you, it's time to start finding ways to work them into your daily meals and snacks. Try these tips to get more fiber every day: Have oatmeal or whole-grain cereal for breakfast; top with some fresh fruit. Eat fruits and veggies raw and with skins for more fiber (if appropriate). Snack on fruitsâ dried or fresh is fine. Have bulgur, barley, or couscous as a side dish. Munch on popcorn when you need a snack. Switch to brown rice from white rice. Replace white pasta with whole-wheat pasta in your favorite dish. Add vegetables to pastas and other dishes. Get a minimum of 2 cups of fruit and 2.5 cups of veggies every day. Choose those highest in fiber like pears, berries, apples, spinach, sweet potatoes, and peas. Have a bran muffin for breakfast or a snack. Fiber is filling, delicious, and one of the healthiest things you can eat. There are a lot of easy and tasty ways to make fiber a big part of every day, and you'll quickly reap the health benefits. It's a simple way to feel full, be fit, and get your body into a healthy shape. Last Updated: 09/22/2009 2010 EverydayHealth By Diana Rodriguez Medically reviewed by Pat F. Bass III, MD, MPHv Tags: lose weight, bran, health, fitness, fiber, barley, weight loss, apples, diet, pears Add a Comment

WHAT IS HEMP SEED?

Hemp is a high protein seed containing all nine of the essential amino acids (like flax). It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats at around a three to one ratio. Further the protein content of the hemp seed is supposed to be very digestible. Many people noted their personal experience of finding that hemp seed protein did not cause bloating or gas, like some of their whey, or other protein shakes did. And, get this, unlike soy which has super high amounts of phytic acid (that anti-nutrient that prevents us from absorbing minerals), hemp seed doesn't contain phytic acid. At the very least, this makes hemp seed a step up from soy. It contains a list of benefits including what I mentioned above plus including some others as well. Hemp seed contains: * All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. * A high protein percentage of the simple proteins that strengthen immunity and fend off toxins. * Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3 * Nature's highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil. * A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system. * A superior vegetarian source of protein considered easily digestible. * A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria. * The richest known source of polyunsaturated essential fatty acids. Click here to see how hemp seed is sold. ANITA STONE http://www.videofitnesscoach.com http://www.beachbodycoach.com/fitnessusa

THE LOVABLE LITTLE EGG

You could say that it's a universally favorite food; it's a staple at most breakfasts and also makes a great snack.   It's tasty, it's small, and it packs a punch in terms of nutrition; besides these advantages, it's easy to cook and can be enjoyed in a variety of ways.   There have been recent arguments over the egg being a healthy food choice because of the large amount of fat it contains for its relatively small size and because its yolk was thought to raise your bad (LDL) cholesterol levels.   But the truth is that saturated fats do more damage to your cholesterol levels than eggs, so if you're an egg aficionado like me, here are a few more reasons to enjoy an egg a day: They are rich sources of choline which is great for your brain, central nervous system and your heart. They are rich in protein and amino acids and so help build and repair tissue and cells. They help your hair grow thick and luxuriant and your nails long and strong because of their sulfur content. Besides this, they also contain B12 and other vitamins and minerals that are good for your hair and nails. Eggs are naturally rich in Vitamin D, the mineral which helps your body absorb and assimilate calcium better. Calcium is necessary for strong bones and muscles. Eating eggs regularly helps prevent heart attacks and blood clots that may lead to strokes. Eggs are a good source of polyunsaturated fats which are much better for us that saturated fats which lead to high levels of LDL or bad cholesterol. Eggs have been known to improve your eyesight and prevent cataract and other eye diseases. They are rich in Vitamin E which has antioxidant properties and reduces the formation of free radicals in your body. They are rich in zinc and iron which boost your immune system and enhance the formation of red blood corpuscles in your body respectively. Since eggs tend to host salmonella and other bacteria, cook them well before eating them. You may like your yolk very soft, but the risk of an infection is not worth it. Also, if you do have a history of cardiac disease, it's best to limit yourself to 1 egg a day --  if you're eating the yolk too – the albumin (or white) of an egg does not contain any cholesterol or fat.   This post is contributed by Shannon Wills, who writes on the topic of x ray technician schools . She welcomes you comments at her email: shannonwills23  a t   gmail.com

LEAN FOR LIFE FOOD PLAN

VIDEO FITNESS COACH ANITA STONE LEAN FOR LIFE FOOD PLAN Oct 31, '09 12:12 PM for everyone Lean phasing in ChaLEAN Extreme has its place in the eating plan, too. As you progress through the Burn, Push, and Lean phases of your workouts, you need to fuel your body with the right foods in the proper proportions for each stage of muscle building and fat burning. You need protein for muscle, bone, and tissue growth, and healthy carbohydrates and heart-smart fats to supply you with the energy and nutrients you need to Get Extreme! But don't worryâChalene's got you covered. Besides packing her Fat-Burning Food Guide with tips and eating guidelines to help you form lifelong healthy eating habits, she's included over 80 delicious recipes that are simple to prepare and laid out for you in an easy-to-follow plan that you can customize for your caloric needs. Here's a sneak peek at what's insideâa scrumptious lunch recipe and a light chicken dish for dinner. Buh-bye to the days of fat-filled fast food. As Chalene says, "Nothing tastes as good as lean feels!" Cajun Fish Tacos 5-oz. fish filet, any type of white flaky fish Cajun seasoning 4 leaves butterleaf  or Boston lettuce 1/2 cup cabbage, shredded 1/4 cup reduced-fat cheddar cheese, shredded 1 plum tomato, diced 1/3 cup canned black beans, rinsed of brine 1/4 cup store-bought salsa PREPARATION: Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to clean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes. Serve with a side of black beans and salsa. Calories: 368  Protein: 50 g  Carbs: 24 g Fiber: 8 g  Fat Total: 11 g   Chicken Bruschetta 5-oz. boneless, skinless chicken breast, butterflied 1 tsp. onion powder 1 tsp. chili powder 1 tsp. olive oil 1 plum tomato, diced 2 Tbsp. fresh basil, thinly sliced 1 tsp. garlic, minced Salt and pepper to taste 2 cups steamed green beans PREPARATION: Season chicken with onion powder and chili powder, and grill or broil with olive oil until done, about 4 to 5 minutes per side. To make bruschetta, combine tomatoes, basil, and minced garlic, and season with salt and pepper to taste. Top chicken with the bruschetta and serve with steamed green beans. Calories: 377  Protein: 48 g  Carbs: 22 g Fiber: 3 g  Fat Total: 10 g   Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: Tags: protein, lose weight, weight loss, diet, exercise, health, abs audio reply video reply Add a Comment www.videofitnesscoach.com, www.videohealthcoach.com, www.teambeachbody.com/fitnessusa, www.beachbodycoach.com/fitnessusa, www.fitness.supersitesdirect.com, www.timetogetfitrecipes.blogspot.com

Free Report "What Kids Should Eat for Optimal School Performance"

FREE REPORT: "What Kids Should Eat for Optimal School Performance" Aug 12, '09 12:36 PM With video games, TV, computers, fast food, and the internet, children are facing a health crisis.   Children are less healthy than they used to be. Diabetes â- thought to be a mainly adult disease in the past â has been on the rise among children.  An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.   With this in mind, here is a TOP 10 LIST OF NUTRITIONAL TIPS and healthy eating guidelines for children: Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enroll them in as many sporting activities as you can. Make sure your child eats PROTEIN for breakfast. Breakfast is the most important meal of the day and a necessity for a balanced healthy diet. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as eggs, oatmeal, and whole grain cereals. Keep your child hydrated, especially if it's very hot outside or they're engaged in a sporting activity. Make sure your child gets enough protein and carbohydrates in their diet. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, and beans.  Kids should eat at least 10 grams of protein at every meal and snack. Provide healthy nutritious snack foods after exercising. Instead of handing them a chocolate bar, hand them fruit instead. Provide variety in their diet. If your child is eating the same things day after day, chances are that they're missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose a variety of meals that are healthy for the entire family.  Work with a dietitian or a nutritionist. They can help a great deal when it comes to healthy meal planning for you and your growing children.  You may not be able to depend on your family doctor for good nutrition information.  Many doctors have not devoted extra time to learning about nutrition.  Try to make home-cooked meals as opposed to eating out. Fast food is generally not a good way to instill good eating habits in your child. Budget burgers aren't healthy!  You will save more money eating at home. Throw out the soda and limit the juices. Soda is jam-packed with calories and juices are typically full of sugars. Instead, give them water, milk, and iced tea.  Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to weight gain in both adults and children. Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits.   Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime.   YOUR VIDEO FITNESS COACH, ANITA STONE Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: CLICK HERE FOR YOUR FREE REPORT: "What Should My Child Eat For Optimal School Performance?"

AVOID THIS FAST FOOD AT ALL COSTS!

POSTED BY VIDEO FITNESS COACH ANITA STONE

AVOID THIS FAST FOOD AT ALL COSTS! Jul 29, '09 3:03 PM for everyone Hi Fitness Friends! Here's a helpful tip from www.videofitnesscoach.com -- WARNING: Avoid these fatty fast foods at all costs! Burger King - Steakhouse Burger 950 calories, 59g fat, and 55g carbs! You may as well have an actual steak if you're going to consume this many calories! Why is this burger so insanely fatty? Well there's the 368-calorie, 29-gram-of-fat patty, mayonnaise, two slices of cheese, and a HUGE pile of fried onions... all on a massive doughy bun. NOT WORTH IT. Carl's Jr. - The Kentucky Bourbon Six-Dollar Burger 970 calories, 49g fat, and 81g carbs! You know that annoying ad campaign with the surgeon who thinks about bourbon all day long? Yeah, it's funny, but the idea of a medical professional (actor or not) chowing down this monster burger makes us cringe a little. A single sandwich with nearly 1,000 calories is soooo wrong. And not in that "so wrong it's right" kinda way. It's just wrong. Jack in the Box - Mini Sirloin Burgers 748 calories, 29g fat, and 77g carbs! For those of you wandering around singing, "Yippee-ai-ay, Mini Sirloin Burgers!" to yourself, you're not alone. But DON'T be seduced into chewing on these teeny burger-ettes. Sure, you get three of them, but they're REALLY little, so you're probably going to want fries and a soda with 'em. You're better off riding into the sunset with a Chicken Fajita Pita (328 calories and 10g fat). Wendy's - Coffee Toffee Twisted Frosty 540 calories, 20g fat, and 83g carbs! If the thought of adding coffee syrup to a Wendy's Frosty is enough to send you into a full-on swoon, brace yourself. And if your dreams are speckled with chocolate-covered toffee bits, prepare to pinch yourself. As good as this all sounds, it comes with a hefty price tag. This shake has more calories than the Triple Stack burger, which has three beef patties and three pieces of cheese. Fantasy OVER. Taco Bell - Volcano Box 1,380 calories, 76g fat, and 133g carbs! Why does this box need to exist? Does ANYONE need to eat a meal that consists of a double-beef burrito, two tacos, and a pack of Cinnamon Twists?! Do yourself a favor and stick to the Fresco Menu at The Bell, and don't consume most of your calories for the day in a single meal! Join Video Fitness Coach today! LOSE WEIGHT * GET FIT Name: Email: I would like to watch an online class about: VISIT MY HOME PAGE AT http://www.videofitnesscoach.com! Tags: lose weight, fitness, weight loss, diet, health audio reply video reply Add a Comment Copyright 2009 Multiply Inc, 6001 Park of Commerce, Boca Raton, FL 33487, USA Stop e-mails, view our privacy policy, or report abuse: click here

QUINOA AND SPINACH AU GRATIN (similar to quiche)

Quinoa (pronounced keh-NO-ah or, sometimes, KEEN-wah) is a relative newcomer to the American pantry. The tiny, ancient Peruvian seed, which has a mild, nutty flavor, is related to leafy green vegetables and is often used like a grain.

Quinoa is as versatile as rice but it has a protein content that is superior

to that of most grains, because it contains all the essential amino acids.

In particular, quinoa is high in lysine, an amino acid important for tissue growth and repair. It’s also a good source of manganese, magnesium, phosphorus and copper, and it has a high iron content.

Quinoa is very easy to cook. It’s important to rinse the seeds well, because they are naturally coated with a bitter substance that protects them against birds and other predators. Most packaged quinoa has already been cleaned, but it doesn’t hurt to soak and rinse it just in case.

Quinoa cooks in 15 minutes, and it’s easy to tell when it’s done because the seeds display a little white thread that curls around them.

This is an easy gratin, a comforting casserole that you can serve as a main dish or a side.

1 6-ounce bag baby spinach
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 plump garlic cloves, minced (or chopped garlic, available in jars at any grocery)
4 cups cooked quinoa, (1 cup uncooked)
2 large eggs (lower fat option - 1 egg and 3 egg whites)
3 ounces Gruyère cheese, grated (3/4 cup) Note: if you do not have gruyere, you may use any cheese that cooks easily, such as low-fat mozzarella.
1 1/2 teaspoons chopped fresh sage
1 ounce Parmesan, grated (1/4 cup)

1. Preheat the oven to 400ºF. Oil a 2-quart gratin or baking dish.
2. Heat a medium frying pan or a wide saucepan over medium-high heat. Wash the spinach and without spinning dry, add to the pan and wilt in the liquid left on the leaves after washing. You may have to do this in 2 batches. As soon as the spinach wilts, remove from the heat and rinse with cold water. Squeeze dry and chop. Set aside.
3. Wipe the pan dry and heat 1 tablespoon of the olive oil in it over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and stir with the onion until fragrant, about 1 minute. Stir in the spinach and season with salt and pepper. Remove from the heat.
4. Beat the eggs in a large bowl and add 1/2 teaspoon salt. Stir in the quinoa, the onion and spinach mixture, the Gruyère, and the sage. Add freshly ground pepper and stir the mixture together. Scrape into the gratin dish. Sprinkle the Parmesan over the top and drizzle on the remaining tablespoon of olive oil. Place in the oven and bake until nicely browned on top, about 25 minutes. Remove from the heat, allow to sit for about 5 minutes, and serve.

Yield: Serves 4 to 6
Advance preparation: The cooked quinoa will keep for 3 or 4 days in the refrigerator. The recipe can be made through Step 3 several hours or even a day ahead. The gratin can be assembled several hours ahead.

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It's really easy to use -- you get a blog page, photos, videos, and calendar. I loved it as soon as I started using it:

EAT MORE OFTEN, BURN MORE FAT (Obviously this comes with some rules...)

If you are receiving this blog post by email, do not reply to this email address.   Eat more often, burn more fat.   Obviously, this comes with some rules. How many times have you gone on a diet which began by starving?  Doesn't work.  (Nor do fad diets.)   Most people make a huge mistake and cut so many calories out of their diet that they put their bodies into protection or starvation mode. Your body has a natural defense mechanism that keeps you from starvation. You must EAT to avoid this. Of course you must do so while following some healthy nutritional tips!   Follow these tips for 21 days, and along the way, learn as much as you can about making good nutritional choices by reading labels on the foods you eat.   Determine your average caloric intake.  Add up all the calories you eat each day for 3 days and divide by 3.  Subtract 10-15%.  That will be your goal for each of the 21 days. Learn what your portion sizes should be. It's not always necessary to count calories. Create a reduction from your normal caloric intake by limiting breads/starches to one per meal. Eat breakfast. Do not skip this meal. Eat more early and less later – Breakfast and lunch should be your larger meals of the day. Eat 5-6 times daily. Eat every 2-3 hours. Do not eat within 2 hours before bedtime. Do not eat carbohydrates alone. Balance is the key – Not too much protein, fat or carbohydrates. Eat high quality lean proteins at every meal- fish, lean poultry and very lean red meats. Eat high-quality carbs – 100% Whole Grains Drink plenty of water – Green Tea and low or no calorie fluids. Keep sugar to a minimum – Use Splenda or Stevia as a sugar alternative. Keep sodium in check – Do not add extra salt to your meals. Eat foods from the most natural state possible – processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

NUTRITION FOR KIDS

With video games, TV, computers, fast food, and the internet, children are facing a health crisis.   Children are less healthy than they used to be in times past. Diabetes –- thought to be a mainly adult disease in the past — has been on the rise among children.  An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.   With this in mind, here is a TOP 10 list of nutritional tips and healthy eating guidelines for children: Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enroll them in as many sporting activities as you can. Make sure your child eats breakfast. Breakfast is the most important meal of the day and a necessity for a balanced healthy diet. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as oatmeal and whole grain cereals. Keep your child hydrated, especially if it's very hot outside or they're engaged in a sporting activity. Make sure your child gets enough protein and carbohydrates in their diet. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, and beans. Provide healthy nutritious snack foods after exercising. Instead of handing them a chocolate bar, hand them fruit instead. Provide variety in their diet. If your child is eating the same things day after day, chances are that they're missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose a variety of meals that are healthy for the entire family.  Work with a dietitian or a nutritionist. They can help a great deal when it comes to healthy meal planning for you and your growing children. Try to make home-cooked meals as opposed to eating out. Fast food is generally not a good way to instill good eating habits in your child. Budget burgers aren't healthy.  You will save more money eating at home. Throw out the soda and limit the juices. Soda is jam-packed with calories and juices are typically full of sugars. Instead, give them water and iced tea.  Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to weight gain in both adults and children. Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits.   Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime.   YOUR VIDEO FITNESS COACH, ANITA STONE   NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html

BAKED ACORN SQUASH

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: www.superfoodvideos.com www.anitastone.qassia.com www.timetogetfit.blogspot.com www.superexercisevideos.com http://profile.to/anitastone Facebook http://digg.com/users/seeme4fitness www.timetogetfit.biz (Makeover Story) www.myspace.com/videofitnesscoach www.timetogetfitrecipes.blogspot.com http://www.mytalk.at/my/anitastone.php www.videofitnesscoach.com (Enroll now!) www.flickr.com/people/videofitnesscoach www.groups.myspace.com/videofitnesscoach http://groups.podclass.com/Diet-and-Exercise www.mybloglog.com/buzz/members/seeme4fitness www.socialauthority.ning.com/profile/videofitnesscoach 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

HAPPY THANKSGIVING!

May your stuffing be tasty.  May your turkey be plump.   May your potatoes 'n gravy have nary a lump.   May your yams be delicious.  May your pies take the prize.   May your Thanksgiving dinner stay off of your thighs.   HAVE A BLESSED THANKSGIVING!

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/.

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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. a splash of extra-virgin olive oil a pinch of fine grain sea salt 1 shallot, minced 3 cups cooked quinoa* (or brown rice, or other grain) 1 cup corn, fresh or frozen 1 1/2 cups kale, spinach or other hearty green, finely chopped 2 cups extra-firm tofu, browned in a skillet a bit 1/3 cup pesto 1/3 cup pumpkin seeds, toasted 1/4 cup roasted cherry tomatoes** (or chopped sun-dried tomatoes) 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

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

 

THANKS FOR VISITING MY RECIPES BLOG!

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

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PORK CHOPS WITH APPLES

3/4 cup reduced-sodium chicken broth, divided

2 teaspoons cornstarch

2 teaspoons canola oil

4 (4 ounce) boneless pork chops, 1/2 inch thick, trimmed of fat

1 small onion, sliced

1 tart apple, such as Granny Smith, peeled and sliced

1/4 cup apple cider or apple juice

2 teaspoons Dijon mustard

Optional:  1/4 teaspoon dried thyme

 

Mix 2 tablespoons broth and cornstarch in a small bowl.

Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.

Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.

Yield: 4 servings

Nutrition Info

Per Serving

• Calories: 175 kcal
• Carbohydrates: 9 g
• Dietary Fiber: 1 g
• Fat: 8 g
• Protein: 16 g
• Sugars: 6 g