HOMEMADE LOW-FAT PIZZA

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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??)

 

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Video Fitness Coach Anita Stone wants you to join the party @ MyBlogLog

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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

 

SHRIMP ENCHILADAS

1. 1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed, diced
2. 1 cup frozen corn, thawed
3. 2 (4 ounce) cans chopped green chiles, undrained
4. 2 cups canned green enchilada sauce or green salsa, divided
5. 12 corn tortillas
6. 1 (15 ounce) can nonfat refried beans
7. 1 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or Cheddar  (you will cut the fat grams in half if you use 1/2 cup of cheese)
8. 1/2 cup chopped fresh cilantro
9. 1 lime, cut into wedges

Nutrition Info

Per Serving

• Calories: 334 cal
• Carbohydrates: 37 g
• Dietary Fiber: 6 g
• Fat: 8 g
• Protein: 27 g
• Sugars: 2 g

 

1. Preheat oven to 425 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray.
2. Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, 2 1/2 minutes.
3. Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.
4. Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.

Yield: 8 servings

 

ANITA'S SERVING IDEA:  Top with lettuce, tomato, a few chopped black olives and onion immediately before serving.

"PUMPKIN COOKIES" RECIPE - HAPPY HALLOWEEN

From Dr. Galland's book, "Superimmunity for Kids"

Go to www.videofitnesscoach.com and enroll in my new 12-week Online Fitness Course! Starts in November!

 

PUMPKIN COOKIES
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan

• Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.

• Drop the dough by tablespoonfuls onto the lightly oiled cookie sheets. These cookies don't spread when baked, so shape the dough as you wish.
  
• Bake in the oven for 15 to 18 minutes at 375 F., or until cooked through and nicely browned. Remove from the oven and let the cookies cool on a rack.

MARTHA'S BACK! MARTHA STEWART'S CORNFLAKE BAKED CHICKEN

Ingredients

1. 4 bone-in, skinless chicken drumsticks (LESS FAT IF YOU USE CHICKEN BREAST)
2. 4 bone-in, skinless chicken thighs
3. Coarse salt and freshly ground pepper
4. 1 large egg
5. 2 cups crushed cornflakes
6. 1 tablespoon olive oil
7. 1/2 teaspoon cayenne pepper (optional)

Nutrition Info

Per Serving

• Calories: 440 kcal (FEWER CALORIES IF USING CHICKEN BREAST)
• Carbohydrates: 12 g
• Dietary Fiber: 0 g
• Fat: 24 g   (LESS FAT IF YOU USE CHICKEN BREAST)
• Protein: 40 g
• Sugars: 1 g

Cooking Directions

1. Preheat oven to 400 degrees F. Rinse chicken, and pat dry. Season generously with salt and pepper.
2. In a small bowl, whisk egg with 1 tablespoon water. In a large bowl, mix cornflakes with oil, cayenne, and 1 teaspoon salt.
3. Working with one piece at a time, dip chicken in egg mixture, then coat with seasoned cornflakes, pressing flakes to help them adhere. Transfer coated pieces to a rimmed baking sheet.
4. Bake until golden brown and crisp, about 30-40 minutes. Sprinkle with salt and pepper before serving.

BEV'S CHOCOLATE CHIP COOKIES

1.                               3/4 cup rolled oats

2.                               1 cup whole-wheat flour

3.                               1/2 teaspoon baking soda

4.                               1/2 teaspoon salt

5.                               1/4 cup butter, softened

6.                               1/4 cup canola oil

7.                               1/3 cup granulated sugar

8.                               1/3 cup brown sugar

9.                               1 large egg

10.                           1 teaspoon vanilla extract

11.                           1 cup chocolate chips

OPTIONAL -- Add some coconut, flax seed, or chopped walnuts!

Nutrition Info

Per Serving

·                                 Calories: 98 kcal

·                                 Carbohydrates: 12 g

·                                 Dietary Fiber: 1 g

·                                 Fat: 5 g

·                                 Protein: 1 g

·                                 Sugars: 7 g

About: Nutrition Info

Powered by: ESHA Nutrient Database

2. Cooking Directions

1.                  Preheat oven to 350 degrees F. Coat 2 baking sheets with cooking spray.

2.                  Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.

3.                  Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Yield: 30 servings

3. Still Hungry?

Eating Well reader Beverley Rosenber of Santa Barbara, California, contributed this recipe to Yahoo's Kitchen to Kitchen department. She updated a favorite treat by cutting back on sugar and incorporating whole grains.

FROM: http://food.yahoo.com/recipes/eatingwell/265/bev-s-chocolate-chip-cookies

CHICKEN AND PEAR SALAD

Chicken & Pear Salad: ChefMD™

Aired on Lifetime Television
Sunday, July 15 and September 2, 2007
Show 416

 

Food As Medicine Tips: Pears are rich in fiber which can help prevent constipation. Fiber also helps lower high cholesterol levels -- great news for anyone trying to reduce their risk of heart disease and diabetes.

Culinary Taste Tip: White or yellow? Which is better? The skin color of chicken doesn't matter when it comes to nutritional value. Choose fresh chicken with opaque rather than spotted skin.

Culinary Technique Tip: Chicken needs to be thoroughly rinsed under cool water before preparing. Eating chicken with the skin on doubles the amount of fat and saturated fat in the dish.

 

Poached Chicken & Asian Pear Salad

Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Calories: 352 per serving (34% from fat)

 

Ingredients:

4 (4 oz.) skinless, boneless chicken breast halves
½ cup chicken broth or stock
Salt and freshly ground black pepper (optional)
3 tablespoons white balsamic vinegar, divided
1 tablespoon extra virgin olive oil
6 cups packed mesclun or spring mix salad greens
1 Asian pear, cored, cut into very thin slices
¼ cup (1 oz.) crumbled blue cheese or gorgonzola cheese
¼ cup coarsely chopped walnuts, toasted
4 multigrain or whole wheat rolls, warmed

 

Preparation:

Combine chicken and broth in a nonstick skillet. Cook over high heat until beginning to simmer. Cover and reduce heat to medium-low. Cook at a bare simmer six minutes.

Turn chicken over, cover and continue to cook until chicken is cooked through, six to seven minutes longer. Transfer to a carving board, reserving juices in skillet. Spoon one tablespoon of the vinegar over chicken. Season to taste with salt and pepper and let stand five minutes.

Combine remaining two tablespoons vinegar and oil, mixing well. Stir in one tablespoon of the reserved chicken broth from skillet. Arrange greens on four large serving plates. Fan Asian pear slices attractively over one side of the greens.

Carve chicken crosswise into ½-inch thick slices and arrange over the other side of the greens. Scatter the blue cheese and walnuts over all and drizzle with vinegar mixture. Serve with warm rolls.

 

Substitutions:

Torn mixed salad greens may replace the mesclun or spring greens mix. White wine vinegar may replace the white balsamic vinegar.

 

Tip:

Toast the walnuts in a 350°F toaster oven until fragrant and beginning to brown, about 5 minutes. Refrigerate the remaining broth used to poach the chicken for another use.

 

Nutritional Analysis:

Total fat (g): 14
Fat calories (kc): 122
Cholesterol (mg): 71
Trans fatty acids (g): 0
Saturated fat (g): 3
Polyunsaturated fat (g): 5
Monounsaturated fat (g): 4
Fiber (g): 7
Carbohydrates (g): 27
Sugar (g): 8
Protein (g): 33
Sodium (mg): 351
Calcium (mg): 135

 

SEE ANITA'S WEBSITE! www.videofitnesscoach.com

 

SPINACH AND MUSHROOM LASAGNA

YOU WILL LOVE THIS RECIPE! Step-by-step instructions will help you create this fabulous dish with minutes to spare! Ingredients: 1 pound multi-grain or whole wheat lasagna noodles 4 teaspoons olive oil 4 cloves garlic, minced (optional: dry garlic) 1 pound mushrooms, sliced salt to taste freshly ground black pepper 1/4 teaspoon dried oregano 4 bunches fresh spinach, washed and stemmed 2 cups low-fat or fat-free ricotta cheese pinch of nutmeg 2 cups basic tomato sauce, homemade, jarred or canned (optional: canned tomatoes with green peppers and celery added) 1 cup shredded low-fat mozzarella cheese (not fat free) 1/2 cup Italian breadcrumbs Step One Bring a large pot of well salted water to a boil and prepare a large bowl of ice water. Add the lasagna noodles to the boiling water and cook until they are just "al dente." Drain and plunge the noodles into the ice water to cool them quickly. Drain again and lay the noodles out on paper towels. Step Two Heat 2 teaspoons of olive oil in a nonstick pan over medium-high heat. Add the mushrooms, season with salt, pepper and oregano and cook for two minutes. Add half of the garlic and cook until the mushrooms are browned on the edges. Set the mushrooms aside in a strainer to allow the excess liquid to drain. Step Three Wipe the inside of the pan with a paper towel and heat the remaining olive oil in it over medium-high heat. Add the garlic, salt and pepper and cook for 30 seconds. (It's easier to distribute the salt and pepper in the oil before adding the spinach). Add the spinach (with the water that clings to it) and cook until it is just wilted. Set the spinach in a strainer to allow the excess liquid to drain. Step Four Preheat the oven to 325°F In a medium bowl, season the ricotta cheese with salt, pepper and nutmeg. Don't leave out the nutmeg! Step Five Cover the bottom of a large baking dish that is at least 2 inches deep with a thin coat non-stick spray and a thin layer of tomato sauce. Line the dish with a single layer of lasagna noodles. Spread 1/3 of the ricotta mixture over the noodles and sprinkle with some of the mozzarella cheese. Step Six Spread all of the mushrooms over the cheese and sprinkle with a few tablespoons of breadcrumbs. Repeat with another layer of noodles, cheeses, the spinach mixture and breadcrumbs. Continue with another layer of noodles, the remaining ricotta, a sprinkling of mozzarella and the remaining tomato sauce. Finish with a final layer of noodles sprinkled with the remaining mozzarella and breadcrumbs. Step Seven Cover with foil (spray foil with non-stick spray) and bake the lasagna for 35 minutes at 325°F. Remove foil and continue to bake until the top is golden brown, about 5-10 minutes more. Let stand for at least 15 minutes before cutting into squares and serving. Voila! Now eat and enjoy this superb dish!

YELLOWFIN TUNA WITH SCALLIONS

 

1 1/2 cups extra-virgin olive oil

1 1/2 pounds fresh yellowfin tuna steaks (at least 1 inch thick), cut into equal pieces

Salt and freshly ground pepper

10 large scallions, thinly sliced

1 1/2 teaspoons minced ginger

3 tablespoons balsamic vinegar

2 tablespoons soy sauce

1 tablespoon ketchup

1/2 tablespoon cold unsalted butter

Nutrition Info

Per Serving

·                                 Calories: 306 kcal

·                                 Carbohydrates: 8 g

·                                 Dietary Fiber: 1 g

·                                 Fat: 11 g

·                                 Protein: 41 g

·                                 Sugars: 4 g

2. Cooking Directions

1.                  In a medium saucepan, heat the olive oil until a piece of scallion sizzles in it. Season the tuna pieces with salt and pepper and carefully add them to the saucepan; they should be completely immersed. Cook over low heat at a bare simmer until the tuna is just cooked through and a fork inserted in the fish comes out easily, about 7 minutes. Transfer the tuna to a plate and cover with foil to keep warm.

2.                  In a small saucepan, heat 3 tablespoons of the tuna cooking oil. Add the scallions and ginger and saute over low heat until the scallions are tender, about 10 minutes. Add the balsamic vinegar and simmer for 1 minute. Stir in the soy sauce and ketchup and simmer gently for 1 minute. Remove from the heat and stir in the butter until smooth. Season the sauce with salt and pepper.

3.                  Set 2 pieces of tuna on each plate. Using a slotted spoon, spread a layer of the scallions on top of the tuna. Spoon the sauce on the fish and serve.

Yield: 4 servings

 

 

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Jamaican Jerk Chicken Wraps

Jamaican Jerk Chicken Wraps This recipe serves:  4    Preparation time :   20 minutes Cooking time :   15 minutes       Ingredients For the jerk chicken: 2 teaspoons olive oil 4 small skinless, boneless chicken breasts, about 3-4 ounces each salt to taste freshly ground black pepper 1/4 cup jerk sauce For the wraps: 1/2 cup fat-free, whipped cream cheese 2 tablespoons minced, sweet onion 4 large flour tortillas 4 large lettuce leaves (green leaf, bibb or romaine), shredded 4 large slices of ripe tomato, sliced thin Cooking Instructions For the jerk chicken: 1. Preheat the grill to medium-high. 2. Brush the chicken breasts with olive oil and then season with salt and pepper. Cook them on the grill, about 4-5 minutes per side, depending on the thickness of the breast. During the last 2 minutes of cooking, brush the chicken breasts with jerk sauce. Transfer the chicken to a cutting board and cut into small pieces. For the wraps: 3. In a small mixing bowl, combine the cream cheese and onions. Add salt and pepper to taste. 4. Lay out the tortillas on a work surface in front of you. Divide the cream cheese mixture among the tortillas, spreading it out in the middle of each tortilla. Divide the lettuce among the tortillas, top with a few slices of of chicken and a slice of tomato. Tightly roll the tortilla in a cylinder ending with the seam side down. 5. Slice the wraps on the diagonal and serve. Nutrition Facts Serving Size 1 wrap Amount Per Serving Calories 563 Protein 66 g Total Carbohydrate 47 g Dietary Fiber 3 g Soluble Fiber 1 g Insoluble Fiber 2 g Sugar 2 g Total Fat 11 g Saturated Fat 3 g Monounsaturated Fat 5 g SEE MY NEW SQUIDOO LENS! www.squidoo.com/donotdiet   MY FITNESS SITE: www.timetogetfit.biz MY FITNESS BLOG:  www.timetogetfit.blogspot.com

GROCERY SHOPPING TIPS

Research increasingly validates the connections between nutrition and health and the types and amounts of food we eat. Science also helps us understand the impact of nutrition on the likelihood of developing certain diseases as well as the likelihood of maintaining good health and increasing longevity. For example, we know that both dietary excesses and deficiencies are linked to certain diseases. Obesity and high fat diets are established risk factors for the development of coronary heart disease, many types of cancers, ischemic stroke and type 2 diabetes. In fact, these four conditions alone account for approximately 85% of all deaths in the United States. On the other hand, nutrient deficiencies in our modern diets have also been connected to numerous health conditions. For example, we know that suboptimal intakes of calcium and vitamin D can lead to osteoporosis and inadequate intakes of folic acid at conception and during pregnancy can increase a women's risk of having a baby with a serious birth defect. Yet many Americans fail to consume the recommended servings of fresh fruits, vegetables, whole grains, and low fat dairy products to meet their nutritional needs. Many of us rely on fast and convenience foods that are highly refined and often low in vitamin and mineral content. And to make matters worse, as we age we tend to absorb nutrients from food less efficiently. So vow to improve your nutrition, which in turn will help reduce your risk of disease and promote lifelong health and well-being. Commit to making smarter food choices, achieving or maintaining a healthy weight, and taking appropriate dietary supplements to fill in nutritional gaps, address your specific health needs or assist you in weight management. Let's start with making smarter food choices. Unless you're a farmer or rancher growing, raising and harvesting your own food, chances are you're like most Americans and find it a challenge to get back to basics and do some home cooking. Finding the time these days to make it to the grocery store to shop for healthy food choices may be difficult. And even if you do make it to the store, taking the time needed to rummage through the aisles and select the smartest food choices from over 40,000 items you'll find there can be overwhelming. So, to help make your next trip through the grocery store a little bit easier, here are some basic supermarket survival tips: • Most grocery stores are arranged in about the same way, with the freshest foods placed around the perimeter, or the "square," of the store. That's where you'll find the fresh produce, low fat dairy foods, lean meat (poultry, fish, etc.), and whole grain breads—and that's where you should start. • Make your first stop in the produce section, where you can choose fresh fruits and vegetables that are low in calories, high in fiber, and abundant in vitamins and minerals. Dark green and deep orange-yellow fruits and vegetables are better choices than pale colored produce. Take advantage of buying organic produce, if you can (less pesticide exposure). • Next is a visit to the dairy section. Choose nonfat or 1% fat products, which are a great source of quality protein, calcium, and vitamin D without too many calories. If you are a soy milk drinker, you will probably find the ready-to-drink, refrigerated soy milk there, too. Look for a low-fat version. • On to the meat section, where you should look for lean, protein-rich foods such as skinless chicken or turkey breast meat, fresh fish, extra-lean beef, and extra-lean ground turkey made from white meat. Diets higher in protein may aid in weight loss because studies suggest that protein helps control hunger. • Then follow your nose to the bakery section. Skip the unhealthy stuff like muffins, donuts, and scones, and look for whole grain breads that are high in fiber and low in fat, such as 100% whole wheat bread, pitas, and tortillas. • Once you've shopped the square, make a brief trip to the inner aisles to grab some brown rice and whole grain cereal. Next, if you're like 65% of Americans, overweight or obese, now is the time to achieve a healthy weight that's right for you. And the good news is that you don't have to lose a lot of weight to reduce your risk for disease and improve your health. A modest weight loss of 5-10% in body weight (10 lbs. for example) can significantly reduce your risk of developing type 2 diabetes and coronary heart disease and can also help lower blood pressure and cholesterol levels. Achieving a healthy weight starts by watching your caloric intake and the best way is to make modest decreases in the amount of food you eat each day combined with a significant boost in your level of physical activity. Commit to a comprehensive weight management program, designed to help your body preserve lean muscle which is essential to weight management success. Preserving lean muscle while you lose weight from fat helps preserve your metabolic rate or your ability to burn calories. And while you're making those smarter food choices and achieving a healthy weight, remember to make wise supplement choices a part of your daily routine. Despite our best efforts to eat healthier, it never hurts to get some nutrition insurance with a balanced multivitamin/mineral supplement. Supplemental calcium, vitamin D, and the antioxidant vitamins C and E should also be considered. In fact most of us fall short in getting the recommended amount of calcium each day, so taking at least 1,000 mg of supplemental calcium each day is a smart choice, especially for women who are at higher risk of developing osteoporosis. Adding in other supplemental nutrients that are supported by strong scientific evidence for their potential health benefits is also highly recommended. For example, the research supporting the health benefits of omega 3 fatty acids continues to grow by leaps and bounds. Increasing one's intake of the omega 3 fatty acids, EPA and DHA, has been associated with a reduced risk of coronary heart disease and significant improvements in various inflammatory disorders. Higher intakes of EPA and DHA also help to retain normal blood pressure and cholesterol levels. Although omega 3 fatty acid rich fish is a great way to get omega 3 fatty acids, many people are concerned today about heavy metal and PCB contamination in fish. Therefore, one of the best and safest ways to get your omega 3s is to choose a highly purified omega 3 fatty acid rich fish oil supplement each and every day. Certainly, the old adage from our mothers and grandmothers continues to be valid: "we are what we eat." So again, make a special effort on behalf of National Nutrition Month to improve "what you are" by eating plenty of fresh vegetables, fruits, lean protein and whole grains. Achieve a healthy weight by cutting your portion sizes, boosting your physical activity and following a weight management program designed to help you preserve lean muscle, and be sure to include a wise array of appropriate dietary supplements to fill in your nutrition gaps, address specific health needs and assist in your weight management efforts. Here's to being the best you can be!

Vegetable Pasta prep time:  category:   30 minutes   Diabetic / Standard / Vegetarian / Ingredients ingredient calories carbs* fat* protein* fiber* 1 cup whole wheat pasta 174 37 1 8 4 1 tsp olive oil 40 0 5 0 0 1 1/3 cup mixed vegetables 120 24 0 6 4 1/2 cup spaghetti sauce 71 10 3 2 2 2 TBL basil 0 0 0 0 0   * measured in grams Instructions Boil water in pan Add pasta to pan and cooked to desired tenderness Heat oil over medium heat; Cook vegetables in pan Heat spaghetti sauce in separate pan and mix in basil Top drained noodles with sauce&vegetables Shopping List basil mixed vegetables olive oil spaghetti sauce whole wheat pasta     SEE MY NEW SQUIDOO LENS! www.squidoo.com/donotdiet   MY FITNESS SITE: www.timetogetfit.biz MY FITNESS BLOG:  www.timetogetfit.blogspot.com MY RECIPES BLOG:  www.timetogetfitrecipes.blogspot.com

From Kashi Foods Blog 3/12/07

Carbs 101 Over the last couple years, carbohydrates have become one of the most hotly debated topics in nutrition. Unfortunately, all the media hype has resulted in the spread of misinformation and the labeling of all carbohydrates as "bad." It only takes a quick review of the basics to separate fact from fiction and to learn that all carbs are not created equal. What are carbohydrates anyway? The word "carbohydrate" is a broad term used to describe large number of different compounds that are all composed of carbon, hydrogen and oxygen. The main forms of carbohydrates are called monosaccharides, disaccharides, polysaccharides and fiber. Why do we need carbs? Carbohydrates are a critical source of fuel for your brain, red blood cells, and muscles providing four calories per gram. In the body, carbohydrates are broken down to glucose, which is used to generate energy. Not eating enough carbohydrates forces your body to make glucose from other body tissues, primarily muscle protein. In addition, fiber is a form of carbohydrate that aids intestinal health, can help lower cholesterol and help manage blood sugar levels. Simple vs. Complex In general, sugars are referred to as "simple carbohydrates" and starches are referred to as "complex carbohydrates." Simple carbs are named so because they are made up of monosaccharides and disaccharides, which are "simple" molecules. Complex carbs are named so because they are made up of polysaccharides, which are much bigger, more "complex" molecules. How many carbs should I eat? Although the exact amount of carbohydrate needed to reduce disease risk is unknown, the Institute of Medicine (IOM) recommends that carbohydrates provide a range of 45-65 percent of your calories per day, with no more than 25% coming from added sugars. In addition, the IOM recommends that both children and adults eat least 130 grams of carbohydrate per day to ensure that the brain has enough energy to function. If you are following an extremely low carb diet, it's possible you may not be getting enough carbohydrates. Choosing Healthy Carbohydrates When choosing carbs, quality is the name of the game. Let's face it, eating too many whole grains, fruits, vegetables, beans and peas is not the cause of obesity. In fact, these foods provide healthy carbohydrates and are wonderful sources of many important vitamins, minerals, dietary fiber and phytochemicals. On the flip side, be sure to manage your added sugar or refined carbohydrate intake because high sugar diets can make it difficult to get enough essential nutrients.   May you have... Love to share, Health to spare, and Friends who care.   SEE MY NEW SQUIDOO LENS! www.squidoo.com/donotdiet   MY FITNESS SITE: www.timetogetfit.biz MY FITNESS BLOG:  www.timetogetfit.blogspot.com MY RECIPES BLOG:  www.timetogetfitrecipes.blogspot.com   24-HOUR ONLINE MALL: www.telebaymall.com/?easy2shop BEST CELL PRICES: http://ld.net/?supercell SHOP E-BAY HERE: www.shoptheweb.biz

Dijon Garlic Salmon

By FresnoCook, from www.prevention.com

Salmon is delightful with Dijon mustard, garlic, onion, and a bit of tarragon.
I created this dish for the low-carb diet I was on. Enjoy!!

Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ready In: 35 Minutes
Servings: 4

INGREDIENTS:
4 (6 ounce) salmon fillets
1/3 cup Dijon mustard
4 large cloves garlic, thinly sliced
1 red onion, thinly sliced
1 teaspoon dried tarragon
salt and pepper to taste

DIRECTIONS:
Preheat oven to 400 degrees F (200 degrees C). Spray a 9x13 inch pan with cooking spray.
Arrange the salmon skin side down in the prepared pan, and lightly coat with the Dijon mustard. Place the garlic and onion slices on the salmon fillets. Season with tarragon, salt, and pepper.
Bake 20 minutes in the preheated oven, or until salmon is easily flaked with a fork.

DRIED BEEF 'N CHEESE BALL

"This EASY classic recipe is made with cream cheese and dried beef and served with snack crackers. It makes a good party appetizer." Submitted by: Joan Serves: Original recipe makes 10 Hands-on Time: 5-10 Minutes Total Time: 5-10 Minutes

What you need:
• 5 ounces dried beef, chopped
• 2 (8 ounce) packages cream cheese, softened (CAN USE FAT FREE)
• 6 green onions, chopped
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon seasoned salt

What you do:

1. Reserve about a half cup of chopped dried beef.
2. In a separate medium bowl, combine the remaining beef, cream cheese, green onions, Worcestershire sauce and seasoned salt. Mix well and roll into a ball.
3. Roll the ball in the reserved beef, coating the entire outside of the ball.

ROAST TURKEY

Provided by Better Homes and Gardens

Glistening and golden brown, this classic roast turkey needs only a simple herb garnish. It is pictured here stuffed with Giblet Stuffing.

Ingredients

1 16- to 20-pound turkey stuffing optional

More from Better Homes and Gardens 10,000+ Recipes from Better Homes and Gardens Christmas Menus Holiday Party Recipes Christmas Tabletop Ideas Links to bhg.com

Preparation

Bake:4 hoursPrep:20 min.

1	Thaw turkey in refrigerator, allowing time to prepare the giblet broth the day before roasting. Remove turkey legs from leg clamp or band of skin crossing the tail. If desired, remove leg clamp from body cavity. Remove giblets and neck from cavities.
2	Just before roasting, spoon some of the stuffing into the neck cavity of the turkey. Pull the neck skin over stuffing; fasten to back with a short skewer. Loosely spoon stuffing into body cavity (no more than 3/4 cup stuffing per pound of turkey). Do not pack stuffing, or it will not get hot enough by the time the turkey is cooked. Spoon any remaining stuffing into a casserole; cover and chill. Tuck legs under band of skin, or reset legs into leg clamp. If leg clamp has been removed, tie legs together with string. Twist wing tips under back.
3	Place turkey, breast side up, on a rack in a shallow roasting pan. Place a meat thermometer into the center of an inside thigh muscle so the bulb doesn't touch bone. Cover turkey loosely with foil, leaving space between the bird and foil. Press foil over drumstick and neck.
4	Roast in a 325 degree F oven until thermometer registers 180 degrees F and juices run clear (4 to 4-3/4 hours for stuffed bird). The center of the stuffing should be at least 165 degrees F Add covered casserole of stuffing during the last 25 to 30 minutes of roasting. (Or, if there isn't room in the oven for the casserole, while bird is standing, increase oven temperature to 375 degrees F and bake for 20 to 25 minutes or until heated through.) Remove the foil the last 30 to 45 minutes to let the bird brown.
5	Remove the turkey from the oven, and cover loosely with foil. Let stand for 20 minutes. Release legs from leg clamp, or snip string or band of skin. To avoid possible burns, do not remove leg clamp from the hot bird after roasting. Store leftover turkey and stuffing in separate containers as soon as possible after serving. Makes 24 servings.

JAMIE'S CRANBERRY SPINACH SALAD

* compliments of Target website   "Everyone I have made this for RAVES about it! It's different and so easy to make!" Submitted by: Jamie Hensley Serves: Original recipe makes 8 Hands-on Time: 10 Minutes Total Time: 20 Minutes * Low-fat notes in pink added by Anita!   What you need: 1 tablespoon butter (or less--this is just to toast the almonds) 3/4 cup almonds, blanched and slivered (or less for lower fat) 1 pound spinach, rinsed and torn into bite-size pieces 1 cup dried cranberries 2 tablespoons toasted sesame seeds 1 tablespoon poppy seeds 1/2 cup white sugar (or equivalent measurement of Splenda) 2 teaspoons minced onion 1/4 teaspoon paprika 1/4 cup white wine vinegar 1/4 cup cider vinegar 1/2 cup vegetable oil (Fat-free version - use your favorite store-bought fat-free Italian dressing instead of vinegars/oil. Another option would be 1/4 cup EVOO --extra virgin olive oil-- and 1/4 cup water.) What you do: In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool.  In a large bowl, combine the spinach with the toasted almonds and cranberries. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, both vinegars, & oil. Toss with spinach just before serving.

ANITA'S EASY 3-BEAN CHICKEN CHILI RECIPE

THOUGHT YOU MIGHT LIKE THIS, SINCE WE ARE GETTING INTO FALL.

Here's my CHICKEN CHILI recipe. It's EASY AS PIE, QUICK, & HEALTHY too. Everyone seems to like this recipe; I think it is because the pork 'n beans and cream corn give it a sweet flavor, which tastes good with the spicy chili seasonings.

CHICKEN CHILI

You can use 1 cup cooked, diced chicken, or use a can of white meat chicken (I get the best prices on canned chicken at Sam's)

1 small onion, diced

1 large can of diced tomatoes

(you can buy "fancy" tomatoes now, that have onions and green peppers--that would work too)

1 can of "chili" beans

1 can of pork 'n beans

1 can of plain black beans (not seasoned), DRAINED WELL

1/2 to 3/4 can of cream corn (regular corn OK too--drain it)

(I use the rest of the corn in my Jiffy cornbread, which goes really well with this chili)

Chili packet of seasoning, or chili powder to taste

Salt

Water to top of pot

Simmer about 1 hour. Good in the crockpot--can simmer on low all day.

QUICK COOK METHOD: If you are in a hurry, use onion flakes instead of an onion; it will be ready to eat as soon as it is heated up.

TOPPINGS: I like a spoonful of fat-free sour cream and shredded fat-free cheddar cheese.

WARNING: DO NOT POUR CHILI OVER A BIG PILE OF FRITOS! HA HA

JIFFY CORNBREAD:

Use the Jiffy or Wal-Mart brand cornbread mix. Add 1/4 can cream corn. Mix as directed on box and bake in muffin cups. IF YOU LIKE JALAPENO, add a little chopped jalapeno pepper or a little chopped green/red peppers. (Try to get your vegetables in every way you can!)

Have a fit day!

Anita

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