PLAY WITH YOUR FOOD! Eating to Be Fit!

Beauty Inside and Out. It is a Pattern of Behavior

2015-03-05T12:31:00.001-08:00

younique...beauty outside!!!

2014-12-03T00:35:00.001-08:00

YOUNIQUE 3D LASHES...BEAUTY OUTSIDE...THIS REALLY WORKS. Easy to apply, easy to take off. Stays on all day. WORTH every penney of $29!!!

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700 CUPCAKES...ALL MADE FROM SCRATCH

2011-04-21T09:17:00.000-07:00

If you are going to eat sweets,

HOMEMADE IS

THE WAY TO GO.

Sweets should be once in awhile. They do not need to be part of your everyday intake, but should be a menu item that YOU DECIDE is right for a certain occasion. I have learned to control calories and eat Dessert I really enjoy and I keep my serving to 4 BITES...TRY IT... only 4 bites of a Delicious Dessert and push the plate away. Do not take 4 BIG BITES...BUT 4 Moderate Bites! I recently made 700 Mini Cupcakes and realized it is the perfect dessert size.

Here's me with my IN STYLE Hairnet!

After preparing and serving a dinner for 200 at my church...12 hours later..

I came home, sat down and along with a hot cup of coffee, I placed an expresso homemade mini cupcake on my plate and ate it with a fork and it took 4 BITES!

I enjoyed every bite and HONESTLY, I did not need more...4 BITES was enough. Why does Homemade make a difference...Learn to add FRESH ingredients like Citrus Juice and ZEST...add zest to Vinaigrettes, Icing, fillings, Salads, Teas, Yogurt, pastas, sauces, etc...

* Citrus Juice is one if the best sources of vitamin C ~ 1 ounce supplies 120% of the Daily Value ~ Vitamn C is known to lead to less body fat and smaller waist measurements. Some reasearch shows that Vitamin C helps the body utilize fat as a fuel source (instead of just storing it leading to weight gain!)

DID YOU KNOW: Other studies show us that Vitamin C is not just in the juice, but in the rind too! A study from University of Arizona reported that eating as little as one Tablespoon of Citrus Zest per week can reduce the risk of some skin cancers by 30%...SO DO NOT THROW AWAY THE Skin of Oranges and Lemons. WASH THEM, DRY THEM OFF and then ZEST them with a zester or potato peeler. Use in cooking during the week or freeze.

Frozen zest will keep about six months!

2011-04-13T08:27:00.000-07:00

Is this how you feel as you go about your day? Columbus, Ohio has the #1 Zoo in America, so it is a great way to spend a day with my teenagers, YES...teenagers can enjoy the Zoo! I love taking teenagers to the Zoo...no need for STROLLERS, PACKED LUNCHES, SIPPY CUPS, CHANGE OF CLOTHES, WAGON, HAT, etc..... AND THERE IS NO CRYING!

I laughed as I found myself saying, "What was that parent thinking bringing that child to the Zoo"!

Of course I spent hours upon hours at the Zoo when the kids were young with all the above necessities and many hours dealing with crying, spilling and changings!

Actually when teenagers aren't talking, they are actually easier to travel with!!

Our diet and lack of routine and rules can leave us sluggish, tired and looking like this bear coming out of hibernation!!

If you are a Women, you spend your day taking care of everyone around you and then you justify a treat that you have somehow earned! Usually it is not a treat or a Gift at all, but a curse on your hips...french fries can be my escape, but they become my enemy in the end!

Here are some tips to REALLY REWARDING YOURSELF AND GIVING YOURSELF MORE ENERGY!...from my favorite Nutrition book right now called CINCH by Cynthia Sass, MPH, RD:

"Rules are the foundation of change; they create boundaries that prevent you from feeling overwhelmed and guidelines to keep you on track."

Rules are not binding, constricting and hard to follow...rules change chaos into ORDER! It is a simple fact of life!

Here are 3 Rules from the book CINCH:

1. Eat like Clockwork ~

*Eat breakfast within ONE HOUR of waking up. (the word breakfast comes from breaking the fast from sleeping)

*Then Space MEALS 3 to 5 hours apart!

This helps to regulate blood sugars, insulin levels and your hunger hormones along with REVING your metabolism!

*Eat 4 meals per day!

2. Think, "Five Pieces FOUR TIMES per DAY!

Have a serving from each group below...no need to count calories, but it is important to understand portion sizes!

*Produce

*AWhole Grain

*Lean Protein

*Plant-Based Fat

*Seasonings

3. Make Flavor Your Focus

*Vinegar

*Citrus Juice or zest

*Hot Peppers

*Tea

*Herbs and spices

Lets put flavor back in our foods without adding more salt, butter or sugar!

Here is a great snack (one of your 4 meals/day):

Produce: 1 medium Apple with skin, finely chopped

whole grain: 1/4 cup whole oats

Lean Protein: 8 ounces skim milk

Plant Based Fat: 2 tablespoons walnuts, chopped

Seasonings: 1 tablespoon lemon juice and 1/2 tsp cinnamon

Toss the chopped apples with the lemon juice and cinnamon, and microwave on high for five minutes. Top with the oats and walnuts, and serve with a side of milk

(or you can prepare the oats, mix with the milk and add the other ingredients for a great satisfying oatmeal!)

Don't be left standing on one foot, PUT BOTH FEET FORWARD to a better and HEALTHIER YOU!

2011-04-06T19:08:00.000-07:00

I recently spent a week in Sarasota, Florida and enjoyed every minute of the warmth and BLUE BLUE Skies!! I am a bird watcher or as my Teenage Children say..."a Bird Nerd". So of course the birds on the beach got my attention! They were hilarious and would surround you if you had any food at all! NO, I was not eating on the beach, just walking and enjoying the Sand between my toes...because I do live in OHIO and sand is non existing!

Unlike the Birds, we should be PICKY about we chose to EAT! We should eat low calorie FOODS in HIGH amounts and high Calorie in LOW amounts.

My hubbies FABULOUS Chocolate Chip Cookies....do I run and avoid the kitchen when he makes them...MAYBE I lock myself in my bedroom, holding the pillow over my head so I do not smell them. NO NO NO...I follow my "trick of the trade":

* 4 Bites of the High Calorie Foods I LOVE

* Make smaller batches so they are not around for a long time - make a batch of cookie dough, roll them in cookie size and freeze the dough except for the amount needed for your family that day! I have a teenage son that can enjoy more than one cookie with a glass of milk! It is great to be a Teenager!

*Have Something Nutritional with your High Calorie Treat

ex: Milk and Cookies or Tortilla Chips with Mozzarello Cheese and Salsa.

Portion PORTION Portion size is the KEY!

Use Smaller Plates
Measure until you are completely familiar with proper portions!
Make your own Salad Dressing - Olive Oil and Apple Vinegar, add pepper and Salt Free Seasoning! Throw a little Celery Seed in. Cut up some fresh, organic green onions and toss in! FYI...Organic green onions are only about 20c more/batch and usually are fresher, larger and greener!

*Make MEALS using 4 or more COLORS!

When you focus on COLOR, you tend to pick FRESH Fruit and IN SEASON Vegetables.

Send me your Nutritional Questions...I am here to help YOU!

Back on TRACK...it is easy to get OFF!!

2011-04-01T08:55:00.001-07:00

Do you ever find yourself walking in circles? I feel that way this week! It should be Spring, there is Snow on the Ground! My job I have invested a lifetime in, is not what it should be. The child I thought would only bring me Joy, is testing my patience!! WHAT IS GOING ON...I think it is called LIFE!!

I thank the good Lord, He knows how the universe should spin!! Phil 4:7 And the peace of God, which surpasses every thought, will guard your hearts and your minds in Christ Jesus.

I find BALANCE in FOOD ~ learn to not let your food get you OUT OF CONTROL.

I shared earlier:

**Pick 5 foods that are always in your weekly diet...add others to accent and always provide VARIETY
**Always Plate in larger portions the Fresh Foods ~ fruit, vegetables and USE great seasoning
Use Luncheon Plates, Put a higher calorie dish in a small dish like a custard cup to keep portion small.

**Do not go hungry, just learn to eat Low Calorie Items in higher amounts and the High Calorie Items in Smaller Amounts. MEASURE when you are beginning to learn proper PORTION SIZES

For Me my 5 FOODS ~

Eggs
Raspberries/Blackberries
Spinach
Plain Yogurt
Almonds/Almond Butter

I add Chicken, Fish, Whole Wheat Pasta/Bread, Sweet Potatoes/Potatoes, Fresh Vegetables and Fruit in Season.

These food are always in my mind as acceptable choices, so when I am eating out or thinking about what I should prepare, I go to my 5 foods and then I can add to them.

**Learn to Cook for the People you Love...give them Fresh, In Season and Closest to Natural. Processed foods give them ingredients you are unfamiliar with, remember that when you are shopping!

We are BACK at the Grocery Store...it is a habit!

2011-03-21T22:39:00.000-07:00

GROCERY STORE TOUR ~ TIP OF THE DAY:

Did you know that 1 level teaspoon of sugar = 4 grams? Let this guide your selections.

Read ingredients....How many teaspoons of SUGAR in 1 serving of your Favorite Breakfast Cereal....COMPARE and make some changes if necessary! Look at the 2 examples and learn how to figure the sugar content out. Look UNDER carbohydrates and look at SUGARS amount in grams. 4grams = 1 teaspoon so do the MATH!

Cinnamon Cheerios ~ 9gm Sugar = about 2 teaspoons of sugar in each serving (1 cup), 5gm FIBER (look for at least 4grams) and 2g Fat.

Honey Bunches of Oats ~ 14grams of Sugar = 3 1/2 teaspoons of sugar per Serving (2/3 cup), 4grams Fiber and 7grams of Fat!

WHICH ONE IS BETTER?? ONE MORE THING.... LOOK at the Ingredient List!

Cinnamon Cheerios has mostly ingredients you can pronounce! The fat choices do not have the words Hydrogenated, Palm Oil or Coconut Oils. Honey Bunches of Oats has a

LONG ingredient list!

LESS ingredients the BETTER for processed FOODS!

Anytime the words, Hydrogenated appears, the chemical structure of that fat has been changed from its natural form, making it hard for the body to break it down. Honey Bunches of Oats does use a High Oleic Oil that is thought to be more shelf stable and has a higher level of monosaturated fats.

My pick is CINNAMON CHEERIOS if I had to pick between these two ~ I would recommend Oatmeal every morning, but reality is WE live in a fast and moving world and sometimes quick and easy is the only choice,
so make the best one!
I love GRAPE NUTS with Frozen or Fresh Blueberries!

There are much better choices out there..Kashi has great cereals!

Honey Bunches Of Oats

Cinnamon Cheerios

Sorry for NO POSTS THIS WEEK...my heart was heavy and no food could fix that! Ok, maybe alittle of my favorite Mango Sorbet!

2011-03-19T14:17:00.000-07:00

Didn't you get the MEMO...it was NATIONAL Mental Health "take a break" Week! NO?? NOT REALLY, but I needed it and I took the week off! No blog, No facebook, No emails, No nothing. This week started off with a trip to the hospital, 3 hrs from my home, to visit my father. DOUBLE KNEE SURGERY and a recovery that I in my 40's wouldn't want to do. I got sick to my stomach a few times during the 3 days I was there. With my brain fried from hospital information and my stomach churning from hospital smells, vision of scars and stitches, I opened my blog to "anonymous" words of nonsense! HERE IS THE TRUTH...when someone sends you "ANONYMOUS" messages...you do not have to listen to them! It was all craziness and a sense of reality hit me. I said to myself, it may have even been out loud, "You need a break!" Remember the Calgon commercials....I needed to be taken away!

* But then it was 70 degrees on Friday and new life started popping up and the Sun was out and my spirit was renewed!

SO Today, I am going to enjoy a yummy breakfast made by my hubby and a cup of coffee from my favorite Keurig Coffee Maker. Oh, did I mention, I took a break from cleaning this week also, so my day will include a marathon of Windex, Pledge and Cheer to clean those sheets!

Saturday Morning Omelette starts with

*Fresh Eggs, alittle Milk...BLEND

*Add to a Small skillet...we use a Kitchen Aid Omelette Pan (non stick)

*Put your vegetables in your skillet and sautee', then add your eggs. We use 2 eggs for one omelette.

* Let your eggs brown on one side...add meat and cheese and flip one side over the other.

I use mozzarella cheese...Always use more vegetables than meat and cheese. Enjoy your favorite breakfast meat but use it in small portions. Use Cheese in small portions. GO CRAZY with the Red Peppers, Green Peppers, Onions and Mushrooms. Throw some spinach in and enjoy. My favorite:

Eggs, Mozzarella Cheese, Bacon (small amount~1tsp), Red Peppers and Onions.

No matter how good something is...never finish it totally! Get in the habit of not having to eat every bite...MOM is not always right! "Eat everything on your plate" is NOT good advice!

Remember it is National Nutrition Month....visit the produce department of your Grocery Store and pick selections that have 5 different colors! Yellow, Green, Red, Orange, Blue...

enjoy VARIETY in your life!

2011-03-14T22:21:00.000-07:00

I now have to cook Gluten Free, due to medical reasons and THANK GOODNESS, it has come so far in the last 10 years. In 1989, I was a Food Technologist for Wendys International. I developed new menu items and answered phone questons about their nutritional analysis. Many calls came in requesting information concerning Gluten Free menu items. There weren't many items on the menu! Parents had little choices, except to use rice flour and make their own foods. THANK THE GOOD LORD, I do not have to make everything from scratch and grind my own flour :):):) I have better things to do, sorry, but we all have our strengths. If my family had to depend on me Growing the RICE, Harvesting the RICE and grinding for RICE Flour, they would be starving!!

DID YOU KNOW BISQUICK MAKES A GLUTEN FREE MIX? THEY DO!!
Try this recipe:
adapted from Food Network Recipes

Cheesecake Pancakes (Gluten Free)

Try these gluten free pancakes that are filled with mini cream cheese bites and topped with strawberries



	Print these coupons...





	About Concordance™

INGREDIENTS

Pancakes

1	package (3 oz) low fat cream cheese
1	cup Bisquick® Gluten Free mix
1	cup milk (1%)
2	tablespoons of vegetable oil
1	teaspoon grated lemon peel
1	tablespoon lemon juice
1	egg

Strawberry Topping:

1 cup of Fresh Strawberries

1-2 pkgs of Truvia

Cut cream cheese lengthwise into four pieces. Place on ungreased plate; cover and freeze 8 hours or overnight. (if time allows, if not just use cold cream cheese)
Cut cream cheese into 1/4-inch cubes; set aside. In large bowl, stir all remaining pancake ingredients until well blended. Stir in cream cheese.
Heat griddle to 375°F or 12-inch skillet over medium-high heat. (To test griddle, sprinkle with a few drops of water. If bubbles jump around, heat is just right.). Spray with cooking spray before heating).
For each pancake, pour about 1/4 cup batter onto hot griddle. Cook until edges are dry. Turn; cook other sides until golden brown.
In small bowl, cut up strawberries and add Truvia. Let sit for about 10-15minutes. Serve over pancakes.

Blueberry-Sour Cream Pancakes (Gluten Free)

adapted from Food Network



	Print these coupons...





	About Concordance™

INGREDIENTS

1	cup Bisquick® Gluten Free mix
1	cup milk (1%)
2	tablespoons vegetable oil
1	egg
1/4	cup sour cream
1	cup fresh blueberries
	Butter, if desired

In large bowl, stir Bisquick mix, milk, oil and egg until well blended. Stir in sour cream; gently fold in blueberries.
Heat griddle to 375°F or 12-inch skillet over medium-high heat. (To test griddle, sprinkle with a few drops of water. If bubbles jump around, heat is just right.) Grease griddle with vegetable oil if necessary (or spray with cooking spray before heating).
For each pancake, pour 1/4 cupfuls of batter onto hot griddle. Cook pancakes until dry around edges. Turn and cook other side until golden brown. Serve with butter.

Why is Blogging so addicting!! 2 months as a blogger and I AM HOOKED!

2011-03-10T17:43:00.001-08:00

Blogging is the opportunity to share information that can change lives...teach someone how to do something and just simply to connect with others...I LOVE IT! My newest discovery...GLUTEN FREE FOOD. My daughter, 18yo, recently discovered the only solution to her stomach pains is a GLUTEN FREE DIET. Dr's can't determine problem, but removing gluten has definitely eliminated the pain. But, she is 18 and she loves GOOD FOOD and loves rice krispie treats, which she couldn't have...UNTIL NOW. Chex's Rice Cereal is an answer to our prayers...GOOD FOOD THAT IS GOOD FOR HER! My degree in Nutrition in paying off in my own home!!

1 bag of marshmallows, 1/2 stick of butter (1/4 cup), 7-8 cups of Chex Rice Cereal. ~ Melt butter, add marshmallows and melt on low heat. Take off the heat. Add the cereal and stir. Use a rubber spatula to mix and gently crush the cereal as you stir it all together.

All I gotta say is...YUMMY!!

Remember that 1 teaspoon of Sugar = 4 grams, so this choice of cereal has only a 1/2 teaspoon of sugar per serving. **REMEMBER TO ALWAYS LOOK AT SERVING SIZE**

BUT....look for cereal with at least 4 grams of fiber!

SHOP YOURSELF SKINNY! Be SMARTER than the AVERAGE shopper! part 2

2011-03-09T09:57:00.000-08:00

SHOP YOURSELF SKINNY ~

Find the Organic and Natural Foods Section of your Grocery Store! This is where you will find: Almond Butter, Larabar's, Luna Bars, Whole Wheat Flour and other food to introduce into your diet.

If your store does not have a Natural Foods Section, ask the store manager to order some items in for you.

Remember item suggested as healthy choices:

~ Almond butter vs peanut butter

         ~ Fresh Spinach vs Romaine or Iceburg Lettuce
         ~ Whole Oatmeal vs boxed packaged oatmeal
         ~ Frozen vegetables vs Canned vegetables
         ~ Larabars vs Granola Bars
         ~ Raw Whole Almonds vs Salted/flavored Almonds
         ~ Caffeine Free Herbal Tea vs Sweetened Bottled Green Tea
         ~ Fresh Fruit vs Canned Fruit....frozen is good TOO!

Supermarket Savvy ~ Tips for Shopping Healthy!

Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores (and usually the largest). Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable.

Breads, Cereals, and Pasta. Choose the least processed foods that are made from whole grains. For example, regular oatmeal is preferable to instant oatmeal. But even instant oatmeal is a whole grain, and a good choice. When choosing whole-grain cereals, aim for at least 4 grams of fiber per serving, and the less sugar, the better. Keep in mind that 1 level teaspoon of sugar equals 4 grams and let this guide your selections. Avoid granolas, even the low-fat variety; they tend to have more fat and sugar than other cereals.Bread, pasta, rice, and grains offer more opportunities to work whole grains into your diet. Choose whole-wheat bread and pastas, brown rice, grain mixes, quinoa, bulgur, and barley.

**Looking for GLUTEN FREE ~ even your local store can have a great choice** I wouldn't recommend the RICE CAKES - we laughed so hard as everyone in the family spit it out!!
________________________________________

When you think about how many teaspoons of sugar are in things, you make think twice about eating it or buying it for your family! Example: ZEBRA CAKES ~

**These Zebra Cakes have 32grams of SUGAR = 8teaspoons of SUGAR in 2 cakes! ZIKES! Plus 14 grams of FAT. I am not saying to take away sweets from your children, but homemade is better! Make rice krispy treats with peanut butter or homemade cookies ~ oatmeal raisin, chocolate chip with dark chocolate. Even regular rice krispy's or choc chip cookies are better homemade!

_________________________________________________________

3. Meat, Fish, and Poultry. The American Heart Association recommends two servings of fish a week. Ward recommends salmon because people often like it, and it's widely available, affordable, not too fishy, and a good source of omega-3 fatty acids. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes.

4. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and pre-portioned cheeses. **NON FAT Plain Yogurt ~ add alittle truvia and fresh/frozen fruit and it is YUMMY!

5. Frozen Foods. Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter.

6. Canned and Dried Foods. Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes. Whenever possible, choose vegetables without added salt, and fruit packed in juice. Tuna packed in water, Healthy Choice soups, nut butters, olive and canola oils, and assorted vinegars should be in every healthy pantry.

Check out a Grocery Store Tour Program in your area! Live in the Columbus, Ohio area? Call me to attend one of my Grocery Store Tours!

Take a WALK TODAY! ENJOY NATURE and enjoy how the SUN makes you feel better!

Retraction on High Oleic Oils....new information posted:

2011-03-08T09:01:00.000-08:00

OOPS.....I put the wrong information about High Oleic Oils, my perfect Hat just came off
(wait, I never had a PERFECT HAT!)...I realized after I posted that I read the ingredients wrong and I want to correct that, so here is the correct information about High Oleic Oils (canola and sunflower):

High oleic sunflower oil is naturally stable and has a high resistance to rancidity. Unlike ordinary sunflower oils, which contain relatively high levels of polyunsaturates, High Oleic Sunflower Oil is a high monosaturated oil with low levels of both saturated and polyunsaturated fats.

High-oleic canola oil, as its name suggests,

contains more oleic acid (a monounsaturated

fat) and less polyunsaturated fats, namely

alpha-linolenic acid (ALA) and linoleic acid

(LA). This fat profile makes high-oleic canola

oil more stable, allowing for greater heat

tolerance and longer shelf life.

High-oleic canola oil is most commonly used
in commercial food production and food
service as it has prolonged stability under
high heat conditions. Unlike PH oils found in
many processed foods, such as cookies and
crackers, and in commercial frying applications,
high-oleic canola oil does not contain
any trans fat. It has an impressive nutrition
profile with roughly 70% monounsaturated
fat , 23% polyunsaturated fats (3% omega-3)
and (20% omega-6) and 7% saturated fat.
It has a high smoke point (475° F/246˚C)
–seven degrees higher than classic canola oil.

In high-oleic canola oil, increased levels of
the monounsaturated fat oleic acid displace
a small percentage of polyunsaturated fats
found in classic canola oil. Stability
of an oil is directly related to its degree
of unsaturation. Oils with higher levels of
polyunsaturated fats, such as ALA and LA,
are less stable than oils with higher levels of
oleic acid. Thus, high-oleic canola oil is more
heat-resistant and longer lasting.

Sorry for the putting out wrong information!

High-Oleic Canola Oil

2011-03-02T07:14:00.000-08:00

Grocery Store Tour

What the store doesn't want you to KNOW...BUT I am going to tell YOU!!

First, Food on the encap of each isle is there to easily be placed in your cart! Avoid those picks and work off a list.

Milk and Bread are items placed in the back of the store because they are the items MANY go into the store for and as they move to the back of the store, they pick up extras as they pass them to get to the milk.

Read the NUTRITION FACTS on the back of a jar, container or wrapper. DO not go by the claims on the package.

Do not keep all your Eating tricks to yourself....TEACH YOUR CHILDREN!

My Son who is a Justin Bieber look alike! HE hates it! People stop him in public and say, "YOU look just like Justin!"

Pick 5 foods you eat as a REGULAR PART of your daily intake....FALL IN LOVE WITH HEALTHY, GOOD FOOD!

Make a list of FOOD you love but do not have any NUTRITIONAL VALUE and do not keep them in the house, but Enjoy them as a treat! Buy small bags of them and eat a controlled portion and ENJOY EVERY BITE! THIS IS MY TREAT...I do not buy often, but usually it is in the summer with a big Cold Glass of SWEET TEA & LEMON . I do not eat out of the bag, but will measure out a bowl full and sit on the deck and listen to the BIRDS.

ENJOY FOOD and STOP making eating YOUR FAVORITE FOODS a NEGATIVE...because it is to cover up struggles and problems. Eat YOUR FAVORITE when life is GOOD!

Sports bring out the worst in ME, but I love eating well!! We can't win them all!!

2011-02-28T10:44:00.000-08:00

Hope you had a great weekend! I spent it at a basketball tournament, alot of sitting, concession stand food and alot of crazy parents screaming (I know, I am one of those crazy parents!!)

We had a Mom come out of the stands across the court and tell the time keepers they were not doing it right....I HAVE SEEN IT ALL!

I do not eat at the concesssion stands, I pack: shelled peanuts, bagged carrots, water, fruit, nutritional bars, hershey dark chocolate kisses and even a small bag of pretzels. Anything to keep my mouth occupied (remember I am one of those crazy screaming parents).

I would not trade a minute of it but I do not a seat cushion!

We are going to talk about Grocery Shopping:

~ I want to share some Tips from my niece, Jennifer who has successfully transformed her daily food intake to Natural, Organic and eliminated processed foods from her families diet.(I shared these as a side note, but they are worth center stage!) She herself gives you tip #1 as not to discourage you from doing something. Pick a tip and try to make some changes. This week I am giving up white flour...it really is not that hard to do and it is fun to see what You can do to eat a diet rich in nutrients and vitamins and minerals that will improve your quality of life!

Thanks Jennifer for sharing...Jennifer a mom of twins... an adorable boy and girl!

1. Don't try to do everything@once. This will most likely be overwhelming and unsuccessful.

2. Always read labels on what you buy. If you can't pronounce it, or identify it, it's probably not good for you.

3. Go for whole grains, BUT WATCH OUT! They are the current fad in the food industry and they will often add whole grains to HIGHLY PROCESSED items to get you to buy them. Remember Step 2

4.GET RID of Hydrogenated Oils! This is #4 instead of #2 because it is so difficult. I believe this is the most important step to being HEALTHY ! Again, make sure you read the label and don't just look for zero grams of trans fat in the nutritional facts. IF there are hydrogenated (or interesterified or fractionated, or possibly modified) oils in the ingredients, there are trans fats. And they are really bad for your body.

NOTICE THIS IS THE ONLY STEP I SAY TO GET RID of SOMETHING AND NOT JUST AVOID IT!

5.Buy Organic as much as possible, especially animal products (butter, milk and meats) and Fruits & Vegetables you eat the outside of.

6.Avoid REFINED SUGARS AND BLEACHED FLOUR. Refined Sugars ~ white sugar, corn syrup, high fructose corn syrup. Substitute honey

Substitute for Bleached Flour ~ Unbleached flour and Whole Wheat Flour

7. Watch out for things labeled lite (artificial sweeteners used) or healthy (if they have to tell it, it's probably not) . Lite can mean just lite in color! No strict laws on labeling in this area.

8. Try making your favorite processed foods yourself. You'll be surprised what you can do and you'll know what you are eating. Look for recipes online

* Almond Butter ~ simply put raw almonds in the food processor, add alittle salt to taste and oil for texture. You can add walnuts or pecans instead of the oil because they are more oily, so you may not need much or any oil.

9. Have fun trying new things!

10. Read Nutrition Facts on the back of the jar or container and do not just go by claims on the front!

Spaghetti Sauce is the perfect example because there so many to chose from and different price points.

Pay alittle more for better quality.

*Lowest Sodium ~ Sodium ranges from 380 to over 1000 mg (Classico has 380)

*Read the INGREDIENTS ~ Follow the tips above and Make sure the lst Ingredient is the food you are buying and not water or fillers.

*Most expensive is not always better ~ compare ingredients and order of ingredients. 1st ingredients is the most and the last being the least in a recipe THIS IS ESPECIALY IMPORTANT when BUYING BABY FOOD! ALOT OF FILLERS GO INTO BABY FOOD, SO READING LABELS IS CRUCIAL. Look for foods you want to feed your Baby, not ingredients you can't pronounce or is not the food you think you are buying. Ex: Peas...should have peas as the #1 ingredient and should not have much else added to it. Watch for salt, perservatives and water. Get what you pay for!!

ALSO:
Serving Size ~ Pay attention to Serving Size on a package: Nutritional information is based on one serving ... a package or jar may have multiple servings. If it has 4 servings, you have to multiple the calories by 4....WOW, take a close look!

Serving Size on a Nutrition Label

Image © Emily Dolson

Serving size is a very important element of the label. In the first place, a "serving size" according to a package may bear little resemblance to the amount of the food which most people eat at a time. If a package says a serving size is ¼ cup, it's best to actually measure some out to get a clear idea of how much that is, as it's very easy to underestimate the amount we're actually eating. When it comes to snack foods, you might want to separate a larger package into smaller bags that are the amount of food you want to eat. Sometimes, as in this label, the serving size is by weight. If you don't have a scale handy, pay special attention to the number of servings in the package.

Teaching young women how to cook...making this world a better place! RIGHT?

2011-02-24T22:20:00.000-08:00

College Girls learning to COOK ~~ someone will thank US someday!

Thanks to Grace for teaching how EASY it is to make homemade Spaghetti Sauce and homemade Meatballs!!...food is always healthier when you make it yourself! **DID YOU KNOW...browning onions and fresh garlic soothes the senses, it is calming ...That is why a good cook is a HAPPY COOK!

We made: Hummus and Homemade Pita Chips, Homemade Spaghetti Sauce, Meatballs and Spinach, Strawberry Salad and Orange burst Dessert ~ we COOK, we LAUGH and we EAT food we did not know was so GOOD!

I should have taken the picture before we started eating it, but before the night was over, this bowl was empty...The best HUMMUS I have eaten...Thanks to Jennifer, my niece, for sharing the recipe!

All of the ingredients for this recipe I bought at Kroger's ... so no specialty stores necessary!

Hummus recipe:
1 can chick peas (garbanzo beans) about 15oz
2 1/2tbsp tahini (sesame seed butter)
1tbsp safflower oil
2tsp extra virgin olive oil
1 large garlic clove, peeled
1/2 tsp ground cumin
2 tbsp plain yogurt or sour cream
1/2 tsp scant sea salt
1/4 tsp freshy ground black pepper
3 tbsp water (less or more for consistency you like)
optional: 3-4 large fresh basil leaves, 6-8 fresh oregano leaves, and/or 1/4 tsp crushed red pepper flakes.
Place all ingredients in a food processor and blend for several minutes until very smooth, adding water if needed or desired.

GOOD FRIENDS, GOOD FOOD...whole wheat pasta, fresh spinach, fresh strawberries, raw almonds....FOODS CLOSEST TO NATURAL...great place to start on your quest to being FIT!

Raw Almonds...chop for topping on your salad, blend into your smoothies and JUST EAT RAW! Throw in the food processor and make your own Almond Butter. Add some walnuts or cashews as they are oily, so it helps to just blend together. If necessary add alittle oil to blend well!

Whole Wheat PASTA...great texture, great flavor...TRY IT! When buying read the box carefully...look for the words: 100% WHOLE WHEAT and not just whole grain pasta. Read the ingredients, it should have one...100% whole wheat flour.

Love Pasta? You gotta have the Large Low Bowl...serve pasta, bake lasagna and use it over and over!!

Fatten up your MIND!

2011-02-23T09:00:00.000-08:00

~ GROW YOUR MIND...SHRINK YOUR BODY!

Let's learn to NOT DO WITHOUT, but to replace 0 VALUE foods with FOOD that strengthen our bodies and our Mind!

Build your list of foods that you LOVE and are Guilt FREE...try Something NEW this week!

At 48, I realized I love spinach...raw and cooked...I did not eat COOKED SPINACH before 3 weeks ago! That is true! I cooked BROWN RICE for the first time last night! Seriously! I added beans, corn, stewed tomatoes and peas and LOVED every BITE!

I grew up eating Beef Roast, Mashed Potatoes and Corn every Sunday! And to this day, that is comfort food to me and I make it for my family when I want to bring everyone together...IT IS TRULY COMFORT FOOD OR "NESTING FOOD".

But why not make a few changes to make that traditional meal healthier:

1. Beef ~ Use a lean cut:

Did you Know: There are a few cuts of beef that qualify as extra lean, which means they must contain less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving.

If you can get it, choose grass-fed beef, which is lower in saturated fat and cholesterol, and higher in omega-3 fatty acids, which are considered heart-healthy.

The cut of meat also gives us a clue to the leanest beef. As a rule of thumb, anything labeled loin or round is lean. The seven extra lean cuts are: eye round, top round, round tip, top sirloin, bottom round, top loin, and tenderloin.

Think Small - Keep portions to around 4 ounces (about the size of a playing card), which shrinks to about 3 ounces after cooking. This doesn't sound very much, but beef is very rich and packed full of important vitamins and minerals, including iron, zinc, selenium, phosphorus, vitamins B6, B12 and niacin. You don't need a 12-ounce steak to benefit from these nutrients. They're all there in a 4-ounce portion.

Maximize Flavor and Tenderness

The problem with opting for the leanest cuts of beef is that, without the tenderizing effect of all that marbling, they can be tough. Be sure to choose the appropriate cooking method for the cut of beef. Often lean cuts benefit from a moist cooking method such as braising, which helps break down the structure of the meat, making it fork tender. Roasting in a 2qt casserole with small amounts of water, onions, celery and carrots really tenderize and maximize flavors!

If you want to grill or broil lean cuts of beef, marinate them first. A short marinade will impart flavor, but a long one—between 6 and 24 hours—will help tenderize the meat as well as add flavor. A proper marinade requires an acidic ingredient such as vinegar, wine or citrus juices, combined with a little Olive oil, herbs and spices (use MSG FREE spices and SALT FREE spices!)

2. LET'S LOOK AT THE MASHED POTATOES? LET USE:
~ BAKED SWEET POTATOES - so so GOOD!! or
~ CAULIFLOWER MASHED POTATOES ~
THEY ARE YUMMY! open your mind!!!

Here is the recipe from one of my favorite shows:
Cook Yourself Thin:

Steak With Cauliflower "Mashed" Potatoes

Make this "Cook Yourself Thin" recipe.

Serves 4
Calories per serving: 389

For the rosemary salt
2 tablespoons chopped fresh rosemary
2 tablespoons coarse salt
1/2 teaspoon coarsely ground black pepper

For the cauliflower mashed potatoes
1/2 large head cauliflower, broken into florets
1/2 cup nonfat buttermilk
1 pound Yukon Gold potatoes, peeled, quartered lengthwise and sliced 1/2-inch thick
1/2–3/4 cup low-fat milk
Salt
Pepper
1 tablespoon butter
2 scallions, chopped

For the steak
1 pound lean steak, preferably flank, about 1 1/4 inches thick
1 tablespoon balsamic vinegar
8 cups shredded romaine lettuce
1 1/2 cups halved cherry tomatoes
1/4 cup chopped fresh mint

1. For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in the pepper; transfer to a small bowl, and set aside.

2. For the cauliflower mashed potatoes, place the cauliflower in a steamer basket, set over boiling water, cover, and steam 15 minutes. Transfer to a food processor, add the buttermilk and 1/4 cup of the milk, and puree until very smooth, about 2 minutes. Meanwhile, place potatoes in a saucepan and add cold salted water to cover by about 2 inches; bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain, return to the saucepan and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher. Add the cauliflower puree, 1/4 cup milk, 1 teaspoon salt and 1/4 teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the butter and the scallions. Cover, and set aside to keep warm.

3. Heat a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. (Reserve the remainder for another use.) Grill the steak 4 minutes on one side. Turn, and grill to rare, 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices.

4. To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes over all, drizzle with the balsamic-meat juices, and garnish with the chopped mint.

GROW YOUR MIND, SHRINK YOUR BODY!

My POOR friends are Sick...

2011-02-21T23:01:00.000-08:00

Foods that boost the immune system:

Food can make your body FEEL GOOD!

EAT GOOD FOOD for a Sick Free Winter...

~ is there food to keep the Cold Bugs away? There is:

Chicken Noodle Soup or any broth based soups....Grandma was right!! Homemade is best...no time for that? ...

I recommend Campbell's Healthy Request Chicken Noodle Soup or their Harvest Healthy Request. PLEASE stay away from any soups that have MSG in them and almost all do! I know you are sick and reading a label is not on the top of your list, but here is why it is crucial to avoid MSG when you already are feeling crummy! MSG is the leading food additive that causes Migraines. Many, many people suffer Migraines and have no idea why. A migraine on top of the symptoms of a flu or cold is absolutely unbearable, so do yourself a favor and tell you hubby to read the label (msg = monosodium glutamate)

Vegetables are rich sources of vitamins and minerals.
Eat favorite garlic filled foods as much as you can. Garlic is known to have immune boosting and anti-inflammatory properties.
Decaffeinated hot teas. Peppermint tea, decaffeinated green tea, detox tea or any other flavor can help sooth the throat and inhaling the steam can moisturize the nasal passages.
Eat lots of fruit. It is packed with vitamins and your intestines love the soluble fiber.

I swear by ORGANIC THROAT COAT HERBAL TEA - it is sold at Target with the Tea/Coffee Aisle and it found in Krogers in the Organic/Natural Aisle. It is around $4.99 a box and is worth every penny.

Did you know Gingerale really does soothe the stomach? It is the ginger that is the Star.

For the serious at heart, buy a whole ginger root in the produce department and take it home to make tea. Take a small pot, add 2 cups of water, grate about 1/2 the ginger root into the water and place on stove. Let the ginger root dissolve into the hot water and cook for about 10-15 minutes. Add honey and cinnamon and drink away.

The WINTER MONTHS are PERFECT for making us Blue Blue Blue and NOW we realize there are foods that ZAP our energy and CHANGE our mood, a killer trio! We really are WHAT WE EAT! Our MOOD is related to the FOOD we eat: Certain foods are key players in the production of powerful brain chemicals, called neurotransmitters. Neurotransmitters such as serotonin, dopamine, and norepinephrine may jog your memory, improve performance, improve sleep and boost your mood.

~ Get your B-vitamins

Folate and vitamin B12 may influence mood by playing a role in serotonin production. Studies have shown that low blood levels of these vitamins are sometimes related to depression.

~ Vitamin D is Superman

Vitamin D may changes your Winter Blues in Winter Boost! When the brain releases serotonin, our mood gets better and our energy can increase and Vitamin D is positively linked to that occurring. Although a link between vitamin D and seasonal affective disorder (winter blues) is still speculative, don't discount this sunshine vitamin.

*Here are some Good food sources of vitamin D: fish with bones, low-fat milk, fortified soy milk and egg yolks. Because vitamin D rich foods are limited, it may be beneficial to take a daily multivitamin and check out a good source of Vitamin D3...check the blog main page for a great source.

START EATING FOODS for a GOOD MOOD:

~ Limit refined carbohydrates

Refined white starch like white bread, crackers, bagels and rice are digested quickly, causing a DROP in energy and most of us are hungry in a few hours. Do you like feeling cranky and tired, I am sure you do not, so avoid: concentrated sugars like soda, candy, fruit juice, jam and syrup because they can create significant spikes (and drops) in your blood sugar.

Good mood foods:

To decrease significant blood sugar swings, include high-quality carbohydrates such as vegetables, fruit, legumes, brown or wild rice and oatmeal. High quality carbs trigger the release of serotonin which enhances calmness, improves outlook, and may lessen feelings of depression. Foods rich in soluble fiber such as flaxseeds, oats, barley, apples, pears, sweet potatoes, peas and beans help slow down the absorption of sugar in your blood, reducing mood swings.

Good mood foods rich in folate: fortified whole grain breakfast cereals, lentils, black eyes peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges.

Good mood foods rich in vitamin B12: shellfish, wild salmon (fresh or canned), fortified whole grain breakfast cereal, lean beef, low-fat dairy, and eggs.

Incorporate protein with meals.

The addition of protein to a meal or snack will help slow the absorption of carbohydrate in the blood. Dopamine and norepinephrine are released after eating protein, making you feel alert and focused for hours after eating.

Good mood foods: Choose heart-healthy lean protein such as skinless poultry, seafood, round or loin cuts of red meat, tofu, quinoa, eggs, and low-fat dairy.

If you live where I do, you can't make the WINTER go away, but you can STAY HAPPY from October - March!

Thanks to Amy

2011-02-19T14:43:00.000-08:00

Thanks to Amy, one of our Blog followers for leaving this tip. I will add this link to the blog:

Amy wrote, just fyi, you can get larabars at whole foods for 0.89 right now by using the deal here:

http://yourgreenhelper.blogspot.com/2011/02/whole-foods-deals-feb-16-22.html

Remember to register as a Follower and leave a Comment to be in the drawing for the Longaberger small low bowl. *Make sure you read Friday's post.

Step OFF and walk walk walk

2011-02-18T07:48:00.000-08:00

see more www.longaberger.com/christielaffin

FIRST BLOG GIVE AWAY: Leave me a comment on "WHAT IS your biggest struggle to maintaining your WEIGHT?" You must be a FOLLOWER to win...so sign up today! Drawing will happen at Midnight on Sunday night. GIve away ~ Pottery Small LOW BOWL (nonporous, healthy pottery!)

Remember I said, PUT AWAY THE SCALE, and here is why:

You can lose body fat and retain water at the same time, which means your weight on the scale can increase while you are slimming down.

To gain just one pound of actual body fat, you’d have to eat 3,500 more calories than you burn, which is a lot of extra eating (think 500 excess calories every day for seven days straight – 500 is the amount in three handfuls of potato chips, a slice of pecan pie, or a cup of premium ice cream). If your weight on the scale increases by one pound and you haven’t consumed an excess of 3,500 calories, you haven’t actually gained a pound of body fat.

THAT IS GOOD NEWS! Getting on the scale can discourage many to not follow thru on their PLAN to eat healthy, because it may seem it is not making a difference, BUT the scale can be your enemy! WALK AWAY!
~ literally WALK AWAY and keep walking....START briskly walking 30 minutes a day! (if you are not consistently exercising!)

Instead of watching how your weight changes from day to day, it’s more important to focus on how your body size changes over time.

Your clothes should fit a little looser each week. And remember, you may be “shrinking” and whittling away body fat even if the number on the scale hasn’t budged.

The above is a portion from the book, CINCH.

NOW that is FANTASTIC NEWS, but only if you are walking away from the PECAN PIE or Potato Chips! ~Let's look at CHIPS...to be honest, Potato Chips are my WEAKNESS. I can't have them in the house...I will get out of bed in the middle of the night to eat them!
So, needless to say, they are not on my shopping list. Should it matter that they say 0 trans fat? No, because you need to look at the whole package. Ask yourself before you eat anything, "What is the nutritional value of this food?" Potato Chips...0 nutritional value!
...OH MAN, they taste GOOD, but so does alot of food that can make you STRONGER for the future!

Better Picks (if it is crunchy, salty that you crave):

Almonds
Shelled Peanuts
Carrots (crunchy)
Larabar's
Sunflower Seeds
Dark Chocolate - if chips are a craving and you haven't had any chocolate that day, the sweet deep flavor may curve that chip desire.

IF chips are something you want to have once in a great while, make sure to always measure out and put on a plate. NEVER EAT OUT OF THE BAG! One handful is what your measurement should be for a serving. *Sometimes my biggest splurge is a Sandwhich on whole wheat bread and a handful of chips.

A SPLURGE can be scheduled in a weight loss program, but give yourself at least 30 days on a plan before they become a habit. HABIT = Once a month, but I will tell you, most people who eat good, healthy, natural foods realize they do not need a SPLURGE!

DID YOU KNOW ~ Many companies are eliminating trans fats from foods, but they may be replacing them with an ingredient that can be far worse for our bodies and health. It is known as interesterified oil, also known as fully hydrogenated oil.

Look for it and when found, do not buy the foods that have it in the ingredient list! READ LABELS on the back of the package, not just catch phrases boldly printed on the front of the package!

2011-02-16T06:44:00.001-08:00

Ok, here is my PROBLEM. My new favorite smoothies are loved by my Family. Now instead of making one and sitting down and enjoying every slurp, I turn on the blender and hear..."Can you make me one!" Today, my 14 year old that is almost 6 feet tall, had 2 smoothies. I know, this is a good problem...but it is like hiding your chocolate in the cookie jar. Everytime they hear the clanging of the lid, they want to know what you are getting! I guess the lesson here is I hope the tips and info I share with you are ones that help you be healthier, but are also ones you share with your family! But remember, your goal is to introduce food that has a high nutritional value and are YUMMY too!

Go thru the Grocery Store with your EYES WIDE OPEN: Money Saving TIP: I introduced Raspberries to you a few days ago as one of my new favorite foods. Raspberries are hard to find FRESH in Ohio in the month of February because it is COLD...ok more than cold, it is FREEZING! Ok, here's the point, BUY FROZEN, but even frozen raspberries are expensive, but worth the money nutritionally. But all fruits are NOT CREATED EQUAL! So, it is good to eat a VARIETY...so here is what I found at GFS this week. (GFS is a store like Sam's...go to gfs.com to locate a store near you.). Also, check the freezer section in your Grocery Store, there will be several different sizes for you to choose from and enjoy. A 5lb bag of Raspberries were $21 and a 5lb bag of Blackberries were $9.99. Last week I splurged and bought the raspberries...YUMMY. I am glad I did! This week I bought the blackberries and my new smoothie is loved also by me and my family! I also bought 4 containers of Plain, NonFat Yogurt because it was on sale this week. It will last in the refrigerator unopened for about 2-3 weeks. (there is a sell by date on the packet). Another TIP: Buy FRUIT in season, it is usually cheaper. Right now you can find good prices on oranges and clementines (perfect for all the vitamin C we need to get thru the winter).

DID YOU KNOW: Blackberries are also rich in manganese and vitamin C. It is important to have adequate vitamin C as a lack of it can weaken our immune system, which in turn can make you stressed and run down. Other good sources of manganese and vitamin C are strawberries and raspberries.

Smoothie Recipe:

6 oz. Yogurt ( I use Plain for mine and Vanilla for my Kids)
1 cup of Frozen Fruit (raspberries has alot of flavor, Blackberries are great color!)
1/8-1/4 cup of Orange Juice
1 tbsp of Almond Butter (this does not go into the one I make for my teenagers)
*I do not like things real sweet so I do not require any sweetner but if you do want it sweeter, use 1 pkt of Truvia.

1 cup (144g) of blackberries will provide the following...Calories 75, Protein 1g, Total fat 0.6g, Carbohydrate 18g, Fiber 7.6g and they are a good source of folate 49mcg.

Happy Valentine's Day!

2011-02-13T22:04:00.000-08:00

Chocolate the food for LOVERS and the food for Longevity! Giving Dark Chocolate to the one's you LOVE is the ultimate sign of affection! 5 dark chocolate kisses a day is good for the heart and the mind.

5 kisses a day may even help manage your weight. Use the 5 kisses to satisfy your hunger for dessert and step away from the fat and sugar infused desserts.

Take a few minutes away from the TV, COMPUTER and the Family and put each kiss in your mouth one by one! Let each one dissolve as you savor the flavor. Take a walk and enjoy Bird watching or just getting some exercise. You will love those 5 kisses!

Why is Dark Chocolate Healthy?:

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Never Forget ~ Chocolate is a Vegetable!

The Larabar Bar ~ a Great Snack option - stay away from energy bars that have alot of sugar and fat in the recipe. The Larabars have 3-5 ingredients and you will recognize all the ingredients!
Apple Pie has almonds, unsweetened apples, walnuts, raisins, cinnamon....that is all and there are several flavors.
Super! Super! SNACK!!!

2011-02-12T10:10:00.000-08:00

My New Favorite Foods ~

YOU do not have to EAT like a Bird to lose weight..you just need to pick the right foods....

Ok, so I did this crazy thing and went on a Clean Eating Schedule of 5 foods for 5 day....Spinach, Eggs, Plain Yogurt, Raw Almonds/ Raw Almond Butter and Raspberries with 8-10 cups of Water. You are allowed to have Herbal Tea, 1 cup of coffee/day and seasonings and 1/4 cup of 100% citrus juices/day also.

My inspiration is the book: CINCH by Cynthia Sass, MPH, RD

Crazy as it seems, I loved it and felt 100% better at the end of the 5 days then when I started!

Here are some attributes of the 5 foods you eat:

Spinach ~ Did you know, ONE CUP of SPINACH Leaves = 5 CALORIES!

20 cups of Spinach has the same calories as a 1/2 cup of Brown Rice!
Research also shows us that the antioxidants and other natural substances in spinach can help ward off the metabolic processes that lead to obesity and heart disease.

Hate being sick - eat more spinach!

Spinach is RICH in Vitamin A and Vitamin A strengthens the Immune System and helps strengthen the skin cells that line the inside of our nasal passages and digestive track, which helps to keep viruses and bacteria out of the body.

~ One cup of Spinach has almost 400 percent of your daily vitamin A requirement
YOU CHANCE OF GETTING SICK JUST LOWERED!
(Money saving TIP: do not wash spinach before storing, the moisture will spoil it!)

ALMONDS ~ there is a trend with these 5 foods...studies show that eating nuts regularly reduces the risk of weight gain and obesity.

Almonds are one of the best sources of Vitamin E
Vitamin E is one of the body's key antioxidants
Almonds are a great handy source of Protein...One you can grab and go!

I portion out 1/3 cup of whole, raw almonds and keep them in my purse or in my car. It is a great afternoon snack with a cold glass of Water!

ALSO, a new love is Almond Butter...substitute it for peanut butter.
~ When buying, read the ingredients.

The lst jar my Husband bought (we will blame it on him) had almonds, unrefined cane sugar, palm oil and salt.

THE ONLY ingredient should be ALMONDS. That jar was $7.99.

Then I found a jar for $12.99 with just Almonds and

Look at how much I ate already - Eat GOOD FOOD!
KETTLE makes one with just Almonds & Salt...sodium is only 55mg/2tbsp....so I found that one OK. The KETTLE brand is so good, I can eat it by the spoonsfuls. (cost: $5.99 and worth it!)

Shop at WHOLE FOODS or Trader Joe's for better selection and !more competitive pricing!

(peanut butter has Roasted peanuts, Sugar (2nd ingredient..yikes), Hydrogenated vegetable oils(cottonseed, soybean and rapeseed), salt) Yikes and I will say YIKES Again!! Hydrogentated anything is very bad!! Avoid it, remove it, do not eat it!

RASPBERRIES ~ Researchers have found that there is a natural substance in raspberries, called ketones, which are known to prevent an increase in overall body fat and visceral fat, the deep internal belly fat considered to be the most damaging type of body fat.

High in Fiber (one study showed that for every gram of fiber we eat, we eliminate 7 calories...EAT AWAY!)
One cup of Raspberries = 30% of the fiber you need daily and 50% of your daily vitamin C needs.
Raspberries rank as one of the TOP TEN anti-inflammatory fruits, and inflammation is one of the unknown causes of DEMENTIA. Raspberries may also slow down aging in the brain!

Vitamin C can protect your body's cells from premature aging and disease, and it can regenerate other antioxidants, such as Vitamin E.

DID YOU KNOW: Fresh and Frozen are equal in nutritional value! During the winter months I buy Raspberries frozen...but make sure the only ingredient is Raspberries!

Eggs ~ They are a proven weight-loss food. The protein in eggs ranks highest, among all foods, in protein absorption and the ability for the body to incorporate in the bodies tissues.

Do Eggs raise your cholesterol? Newer Studies have indicated NO

Eating 1 to 2 whole eggs/day does not measurably change your blood-cholesterol levels

(please remember that there are disease states that require eliminating eggs or using Egg White or Egg substitutions...so the above recommendation is to the average, healthy human being)

Yogurt ~ This is a weight-loss weapon and can be a healthy snack for you and your family

BEST choice - buy Plain Yogurt and sweeten it yourself and add fruit

More info to follow....

Water ~ I found this very interesting:
When our water intake is inconsistent, our bodies hang onto fluid we do drink giving us that bloated feeling and look! When our body is consistently hydrated, it does not hold onto the fluid and it sheds that fluid that is putting on the extra pounds and make your clothes fit tighter.

I drank 8-10 glasses of water/day and after 3 days, my arms were thinner and my boots zipped right up, usually I had to pull and stretch just to zip over my calves and I am a size eight.

We can only agree on one thing...WE BOTH LOVE NUTS!

2011-02-10T22:55:00.000-08:00

When you ADD the right FOODS, you will start LOSING the pounds!! That is a great trade off.

Ok, let's start by addressing the SQUIRREL on this page. Yes, the squirrel and I are enemies...I am sorry, but it eats too much and stuffs its cheeks full of nuts. It takes from the birds and yells at me when I force it to leave my yard. I am not kidding when I tell you that it calls all its friends into my yard and they laugh at me.
Send me you best TIPS on keeping squirrels out of my birdfeeders. Watching birds is my time to relax and these nut eaters are making me crazy!!

Ok, they may make me crazy but they are SMART EATERS....

They LOVE Nuts - Let's Talk about Nuts.

Studies have found that eating nuts regularly reduces the risk of weight gain and obesity.
Almonds are busting with minerals, B vitamins and vitamin E, one of the body's key antioxidants, plus FIBER and PROTEIN
Numerous studies have also shown that almonds help slash "bad" LDL cholesterol and lower blood pressure to lower the risk of heart disease.

When buying Almonds, the best are RAW, UNSALTED ALMONDS...you will get used to them.

Buy Slivered and Sliced Almonds and use them in recipes that you frequently prepare. Try Almond Butter...but buy almond butter that has only one ingredient...almonds!
Serving Size ~ 2 Tablespoons (have 2 servings/day)
Stay tune for more life changing information...

Don't judge a BOOK by it's COVER

2011-02-08T09:46:00.000-08:00

Reading Labels and figuring out what is good and what is bad does require you to be a ROCKET SCIENTIST!!! Because the nutrition labeling rules and policing the guidelines is out of this world!! Ist follow your common sense: natural is better than processed, along with others tips you will find as you read this post.

Fall in love with nuts, yogurts, raisins, oatmeal, brown rice, plain baked potatoes, beans, whole wheat products, almond butter/peanut butter, mozzarella cheese, olive oil, fruits and vegetables, chicken, fish, tuna, salmon and a moderate amount of lean red meat.

A great meal (pictured above): 2 cups Raw Spinach, 1 cup Raspberries (a few blueberries for color), add One Egg for protein and some sliced Almonds

I use balsamic Vinegarette ~ about 1/2 to 1 tablespoon. It is a great healthy meal for Lunch or Dinner!

TIP: Pick fruit that is in season or use frozen...the nutritional value is sometime higher in frozen because it is frozen during its peak of freshness! My raspberries in this picture are frozen because where I live, fresh aren't even available during this winter season and if they are, they are so expensive!!

TIP: Add cinnamon to foods for flavor and it soothes the stomach. Did you know:
Besides using it in cooking, cinnamon is also thought to have health benefits.

In traditional Chinese medicine, Cassia cinnamon is used for colds, flatulence, nausea, diarrhea, and painful menstrual periods. It's also believed to improve energy, vitality, and circulation and be particularly useful for people who tend to feel hot in their upper body but have cold feet.

Research shows that cinnamon has some benefits for diabetes, indigestion, and colds.
It's a common ingredient in chai tea, and it is believed to improve the digestion of fruit, milk and other dairy products. I FOUND THAT INTERESTING!

I Love this Tea in the WINTER!

Tips I live by:
~ Use herbal Tea , it is a great appetite suppresant. Add lemon and enjoy a great cup of tea!

~ Cook with fresh garlic, it soothes the senses and puts the cook in a better mood!

~ When eating out, never hesitate to specialize a menu item. Leave off a sauce. Ask for a red sauce instead a cream sauce. Ask for veg instead of carb. **SPLIT MEALS...portion sizes are too large in restaurants!**

~ Alittle dark chocolate (every day!!) can eliminate that hunger for sweets and help you to say no to the sweets that only "STICK TO YOUR HIPS"

A great nutritional book written by a dietitian is one I am using as a resource for this blog. It is a great guide to healthy living! Here is a recipe for a healthy, clean smoothie:

6oz. NON FAT PLAIN YOGURT
1 cup Raspberries

2 tablespoons of Almond Butter

1/2 c crushed Ice

1/8c Orange Juice (optional)

**Blend well**

Ok, a few tips for today...hope they help!

Do not take yourself so seriously!

2011-02-05T08:35:00.000-08:00

The one thing I have accomplished this week is to keep my teenage children LAUGHING!

For some reason I look quite ridiculous jumping around and swinging those weights around. My 14 year old athletic son thinks it is hilarious that the 2 - 5lb weights that I use make me huff and puff! He is right, I have waited way to long to start using them again!! My Daughter who trains all year long, taught me how to do push ups with the weights and I did 10 and fell to the floor, she said, "Oh come on, I just did 100!"

Join me in getting off the couch!! Go out and buy a pair of weights (Target, Walmart, I bought mine at Play it again Sports..used equipment...I guess someone didn't get off the couch and use them!!)

THIS DOES NOT COUNT!!

A friend shared with me C25K.com a site online that will help you get off the couch and on your way to running a 5k marathon. Running not for you, do a dancing video in the privacy of your home. I use JUST DANCE 2 for the Wii.

What, my flabby body does not inspire you? Here is some information that should make us all change our diet and get off that couch!!

Tip for the WEEK:
Exercise – we all should be doing something if we want to maximize our weight loss!

Information from the book: THIN FOR LIFE by Anne Fletcher, MS, RD
“Ideal exercise regime is one that combines aerobic exercise with strength training – lifting weights, also called resistance training.”

Read the next paragraph to understand –
“One advantage of strength training is that by increasing the size of your muscles, you may be increasing your body’s metabolic rate. In other words, because muscle tissue burns more calories than fat tissue, strength training may help you burn more calories. And strength training can prevent loss of muscle tissue that occurs with dieting and age.”
Beginners can see results quickly, which keeps them going. You do not need to knock yourself out to get benefits: lifting weights 2 to 3 times a week for 30 to 40 minutes per session is adequate.”

It is suggested that you get initial instruction from a qualified trainer to insure you are doing it correctly!

Another MYTH – FAT TURNS INTO MUSCLE with exercise! NO!!
However a combination of Healthy Diet and Exercise burns calories and helps you to work off fat and weight training builds your muscle to make it lean and mean!!! You also lose fat because of increased calorie expenditure related to aerobic and strength training.

PLAY WITH YOUR FOOD! Eating to Be Fit!

Beauty Inside and Out. It is a Pattern of Behavior

younique...beauty outside!!!

700 CUPCAKES...ALL MADE FROM SCRATCH

Back on TRACK...it is easy to get OFF!!

We are BACK at the Grocery Store...it is a habit!

Sorry for NO POSTS THIS WEEK...my heart was heavy and no food could fix that! Ok, maybe alittle of my favorite Mango Sorbet!

INGREDIENTS

Blueberry-Sour Cream Pancakes (Gluten Free)

adapted from Food Network

INGREDIENTS

Why is Blogging so addicting!! 2 months as a blogger and I AM HOOKED!

SHOP YOURSELF SKINNY! Be SMARTER than the AVERAGE shopper! part 2

Supermarket Savvy ~ Tips for Shopping Healthy!

Retraction on High Oleic Oils....new information posted:

Sports bring out the worst in ME, but I love eating well!! We can't win them all!!

ALSO: Serving Size ~ Pay attention to Serving Size on a package: Nutritional information is based on one serving ... a package or jar may have multiple servings. If it has 4 servings, you have to multiple the calories by 4....WOW, take a close look!

Teaching young women how to cook...making this world a better place! RIGHT?

Fatten up your MIND!

Maximize Flavor and Tenderness

Steak With Cauliflower "Mashed" Potatoes

Make this "Cook Yourself Thin" recipe.

My POOR friends are Sick...

Did you know Gingerale really does soothe the stomach? It is the ginger that is the Star.

Thanks to Amy

Step OFF and walk walk walk

Happy Valentine's Day!

My New Favorite Foods ~

We can only agree on one thing...WE BOTH LOVE NUTS!

Don't judge a BOOK by it's COVER

Do not take yourself so seriously!

ALSO:
Serving Size ~ Pay attention to Serving Size on a package: Nutritional information is based on one serving ... a package or jar may have multiple servings. If it has 4 servings, you have to multiple the calories by 4....WOW, take a close look!