Multi-Grain Waffles

I love Christmas morning and love eating a late breakfast in my jammies!  While breakfast food is so delicious, let's be honest, it isn't exactly good for you.  Traditional waffles are full of butter and are a high carb indulgence but lucky for you they transition to good fats and smart carbs so easily and still yield crisp, nutty-tasting waffles.  This batter also can be used for pancakes.  So try these out this Christmas morning and you won't have to feel quite as guilty as you smother them in syrup!

Multi-Grain Waffles
Servings: 8 servings, 2 waffles each
Prep: 30 minutes
Total: 45 minutes

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
2 large eggs, lightly beaten
1/4 cup brown sugar
1 T canola oil
2 tsp vanilla extract

Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.

Whisk whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, baking soda, salt and cinnamon in a large bowl.

Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.

Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8X8 inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tip:
MAKE AHEAD TIP:  Wrap any leftovers in plastic wrap and refrigerate up to 2 days or freeze up to 1 month. Reheat in a toaster or toaster oven.

White Bean Soup with Gremolata

Here is a new twist on your typical white bean soup from Cooking Light.  It is an easy addition and adds a fresh, flavorful twist to it.

White Bean Soup with Gremolata
4 Servings

Soup:
2 tsp olive oil
1/2 cup finely chopped pancetta
1 cup prechopped onion
1/2 cup prechopped celery
2 tsp minced garlic
2 cups fat-free less-sodium chicken broth
1/2 cup water
1/4 tsp black pepper
2 (19-ounce) cans cannellini beans, rinsed and drained
1 bay leaf

Gremolata:
1 T chopped fresh parsley
2 tsp grated lemon rind
1 tsp minced garlic

Heat oil in a large sauce pan over medium-high heat. Add pancetta; saute 2 minutes. Stir in onion, celery, and 2 teaspoons garlic; saute 3 minutes or until almost tender. Stir in in broth and next 4 ingredients (through bay leaf). Bring to a boil; reduce heat, and simmer 8 minutes, stirring occasionally.
To prepare gremolata, combine parsley, rind and 1 teaspoon garlic. Sprinkle over soup.

Calories per serving: 227; Fat 7.6g; Protein 9.8g; Fiber 7.7g, Sodium 710mg

Gluten Free Sugar 'n Spice Dip

Gluten Free Sugan 'n Spice Dip
Prep Time: 15 minutes
Total Time: 15 minutes
Serves 10

1 tablespoon packed brown sugar or honey

1/4 teaspoon ground cinnamon

Dash ground nutmeg

2 containers (6 oz each) Yoplait® Thick & Creamy vanilla yogurt

2 1/2 cups cubed honeydew melon (1/2 melon)

1 3/4 cups red raspberries (8 oz) 

 

In small bowl, mix brown sugar, cinnamon and nutmeg. Stir in yogurt.

 

Spoon yogurt mixture into small serving bowl. Sprinkle with additional ground cinnamon. Serve with melon and raspberries.  

 

This dip is also great at this time of year with apple, orange and banana slices. 

Granola Cookie Wedges

Sometimes you just need a something sweet and sometimes that something sweet just needs to be a cookie.  Cookies in moderation are fine, but cookies that are a little healthier are even better!  Give these a try, they are fast and easy because you don't have to scoop out individual cookies and rotate through baking pans.  Throw the dough in one pan, one baking time and enjoy!

Granola Cookie Wedges
Makes 8 servings

1/3 cup dark brown sugar
2 T canola oil
1 T butter, melted
1/2 tsp vanilla extract
1/4 tsp salt
1/4 tsp baking soda
1 large egg white
1/2 cup all-purpose flour
1/2 cup quick-cooking oats
1/4 cup chopped pecans, toasted
2 T semisweet chocolate chips
Cooking spray

Preheat oven to 350 degrees.

Combine first 7 ingredients (through egg white) in a large bowl; stir until well combined. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, oats, nuts and chocolate chips to sugar mixture; stir until just combined.

Scrape the dough into a 9-inch glass pie plate coated with cooking spray and spread to edges using a spatula. Bake for 13 minutes or until set. Cool slightly on a wire rack.  Cut into 8 wedges.

Per serving: 168 calories, 8.6g fat, 2.5g protein, 1.3g fiber

Recipe from Cooking Light

Spiced Cranberry Chutney Crackers

The holidays are upon us and that means lots of parties and lots of food.  Next time you are hosting a party or asked to bring something to a party try out this appetizer.  Everyone loves finger foods and this tastes delicious and you will be surprised at how easy it is!

Spiced Cranberry Chutney Crackers
Prep Time: 30 minutes
Total Time: 4 hours 50 minutes
Servings: 35

1 tsp olive or canola oil
1/4 cup finely chopped onion
1 cup whole berry cranberry sauce
2 T cider vinegar
1 tsp pumpkin pie spice
1 tsp dried thyme leaves
1/4 tsp ground black pepper
Dash hot pepper sauce
3/4 cup fat free or light cream cheese spread
35 wafer crackers

Heat oil in small saucepan over medium-low heat until hot. Add onion; cook 3 to 4 minutes or until softened, stirring frequently.
Add cranberry sauce, vinegar, pumpkin pie spice, thyme, pepper and hot pepper sauce; mix well. Bring to a boil over medium heat. Cook 10 to 12 minutes or until thickened and reduced slightly, stirring frequently. Cool 20 minutes. Cover; refrigerate at least 4 hours or overnight.
Just before serving, spread about 1 teaspoon cream cheese spread on each cracker. Top each with about 1 1/2 teaspoons cranberry mixture. If desired, garnish each with fresh thyme.

Another quicker option is to spread the cream cheese out on a pretty platter, spoon the chutney out over it and then arrange the crackers around the edge. 

Smart Advice For The Holidays

I was sitting in Spin class this morning and during the workout glanced up to the whiteboard behind the instructor.  There was a quote on the board that I decided was perfect advice for the holidays.  "The holidays are about moderation, not deprivation."  Remember that as you get ready to celebrate Christmas and New Years.  You don't have to go without, you don't have to miss out on all of your favorite treats.  Just remember it is all about moderation.  Eat one cookie instead of 5, have one little piece of fudge instead of the entire pan.  You can do it, just remember moderation!!

Pecan Pie With Truvia Natural Sweetener

Pecan pie is my absolute favorite but it is loaded with sugar and so it isn't the best choice when you are trying to be healthy.  This recipe uses Truvia in place of sugar and has 20% fewer calories and 65% less sugar than your normal full-sugar version.  Give it a try, I think you will love it!

Pecan Pie
8 Servings
340 calories each
Total fat 21g



1 unbaked pie shell, 9"
1⁄2 cup dark corn syrup
1⁄4 cup + 2 tsp Truvía^® natural sweetener spoonable
1⁄2 cup quick oats
1⁄4 cup unsalted butter, melted
1⁄4 tsp salt
2 large eggs, beaten
3⁄4 cup pecans
1⁄2 tsp vanilla extract
2 Tbsp water
1 tsp molasses
 
Assemble all ingredients; preheat oven to 350^° F.
In a medium mixing bowl, combine corn syrup, Truvía^® natural sweetener, oats, melted butter, salt, beaten eggs, pecans, vanilla, water and molasses.
Pour into a prepared unbaked pie shell.
Bake for 45–50 minutes until set.
For a crisper bottom crust, preheat a cookie sheet in the oven before placing unbaked pie on sheet to bake.
Allow pie to rest on a cooling rack for an hour before slicing.

Source: Truvia

Four Ways to Spice Up Your Chili

Chili is so hearty and comforting and so satisfying when the temperatures get cold.  Here are four ways to make it filling and flavorful without packing on tons of fat and calories!

Start with a heart-smart base: lean protein and plenty of beans.  One of the things that helps chili "stick to the ribs" is its traditional protein-rich foundation.  To avoid upping cholesterol and saturated fat, choose a leaner protein such as sirloin, flank steak, 90% lean ground beef or ground turkey breast.  Boost the protein by adding beans. Or go all bean for a vegetarian option.  Traditional beans are kidney, black and pinto, but try mixing things up with choices like garbanzos, black-eyed peas or lentils.  For "white" chili try cannellini or great northern beans.

Kick up the flavor. Fiery spices keep the flavor interesting and add very few calories.  So, if you can take the heat, add them generously.  Dried spices can include chili powder, cumin, cayenne, oregano and paprika.  Toss in some chopped fresh poblano, serrano or jalapeno peppers.  Tabasco or another hot sauce can spice things up.  And if you really want to had some heat open up a can of chipotles in adobo sauce, chop finely and stir in.  Just make sure you are aware of how much salt canned ingredients and sauces add.

Never enough veggies.  Start you chili with a base of sauteed onions and garlic, then add tomatoes.  Next check your fridge and freezer to see what else you can add.  Fresh or frozen carrots, peppers, corn, mushrooms and squash are all good choices along with a final stir-in of a leafy green like chard or kale.  The extra veggies will add new layers of flavor and texture and plenty of nutrients.

Smart toppers. Use reduced-fat versions of traditional toppings like cheddar cheese and sour cream or commit to keeping portions in check. Plain low-fat yogurts is a perfect swap for the cool creaminess of sour cream.  Or, instead of dairy add-ons, try flavorful herbs and vegetables. If you feel like you need to add something starchy, ditch the tortilla chips and try a small portion of a whole grain like brown rice or quinoa.

For a fun way to present better-for-you toppers, set up a chili bar and let friends and family mix and match toppings:

• chopped cilantro or parsley
• diced red onion
• cubed or sliced avocado or a dollop of guacamole
• salsa or pico de gallo
• sliced scallions or chives 
• cubed zucchini or summer squash
• fresh or frozen corn
• lime wedges for squeezing 
• crumbled queso fresco
• sliced bell peppers or chili peppers
• sliced olives
• diced tomatoes

 

 

  

 

Pumpkin Pie

Thanksgiving is just a week away! Let's be honest, we all love the amazing foods that we get to eat on Thanksgiving but my favorite part is the pies!  Those pies can wreak havoc on your efforts to eat healthier so this year try out this healthified pumpkin pie.  You won't miss the calories because it has such great flavor.  You can eat a slice of this pie and not feel guilty!

Healthified Pumpkin Pie
Prep Time: 25 minutes
Total Time: 2 hours 25 minutes
Servings: 8

Pastry:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T fat free milk

Filling:
3 egg whites or 1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat free milk
1/2 tsp vanilla

• Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.
• In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.
• Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.

Source: Live Better America 

Healthified Oatmeal Peanut Butter Breakfast Cookies

Breakfast really is the most important meal of your day.  When I was in college I took a nutrition class and the professor was talking about how important breakfast was and asked how many of us had eaten breakfast that morning.  I was one of the few people that raised my hand.  The teacher was not happy that so many had not eaten breakfast!  She taught us about how our brains need food first thing in the morning, that they do not function properly and at their full capacity if we do not give them much needed nutrients in the morning.  She challenged us to not think of it as eating breakfast but to think of it as feeding our brain.  Every class after that she would ask for a raise of hands to see who had "fed their brain" that morning.  That has always stuck with me, I know I feel so much better and can function so much better when I make sure to eat something healthy for breakfast even when I am short on time.  Studies have also shown that those people who eat breakfast eat less during the day, their total caloric intake for the day is lower than those who do not eat breakfast.  So if you are wanting to lose some weight then you need to eat breakfast! 

I know time is a major factor so whip up a batch of these cookies.  They are delicious and healthy and filling!  You can put them in individually wrapped in your freezer so you can grab one on your way out the door.  The will defrost as you drive to work or school.  Give them a try!

Healthified Oatmeal Peanut Butter Breakfast Cookies

1/2 cup mashed banana (about 1 large)

1/2 cup chunky natural peanut butter (unsalted and unsweetened)

1/2 cup honey

1teaspoon vanilla

1 cup rolled oats

1/2 cup whole wheat flour

1/4 cup nonfat dry milk powder

2 teaspoons ground cinnamon

1/4 teaspoon baking soda

1 cup dried cranberries or raisins

Preheat oven to 350°F. Lightly coat two cookie sheets with cooking spray; set aside. In a large bowl, stir together banana, peanut butter, honey, and vanilla. In a small bowl, combine oats, flour, milk powder, cinnamon, and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.

Using a ¼-cup measure, drop mounds of dough 3 inches apart on prepared cookie sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2¾-inch round, about ½ inch thick.

Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.

 Serving Size: 1 Cookie
Calories: 220
Fat: 7g
Sodium: 35 mg
Sugars: 22g  

Burrito Bowls

Mexican food is probably one of my absolute favorite things to make.  Ever since I was a little girl burritos were always my choice of food when my mom asked what she should make for dinner.  There are a lot of restaurants around that make some amazing burritos but sadly those burritos are not so healthy.  The tortilla alone can have over 300 calories!  My new favorite thing to eat are burrito bowls.  You get all of the yummy goodness of a burrito, minus the extra calories from the tortilla, and they are delicious!  You won't even miss the tortilla.  Also beware of the sour cream and cheese, those pack on calories to your meal quickly too.   They are fun to make with a group because you just put out bowls of any topping that sounds good and everyone can customize their own.  Try them out!

Here are some ideas of things to include in your burrito bowls:

Rice (brown or white) with chopped cilantro and lime juice mixed in.

Grilled chicken.

Black Beans: Combine two cans (one rinsed and drained) with cumin, chili powder, fresh minced garlic and lime.

Grilled peppers and onions.

Corn Salsa:  Start with canned or frozen corn and add a can of diced chiles or diced jalapenos, chopped peppers and cilantro and some lime juice.

Pico de gallo:  mix together diced tomatoes, onions, cilantro, jalapeno and lime juice.

Salsa. You can even add more variety by picking out a couple different types of salsa.

Chopped romaine lettuce.

Greek Yogurt.  This works as a great replacement for sour cream.  You won't really even notice a difference.

Lime tortilla chips.  These are also great for dipping into the salsas.

Source: Live Better America

Healthified Italian Sausage Soup

I love soups and  I love going to Olive Garden for their soup, salad and breadsticks and their Zuppa Toscana is my favorite.  It isn't the healthiest so when I saw this recipe that is pretty much the same soup just much healthier I was excited!  Give this a try, it has great flavor and you won't even miss the calories.

Healthified Italian Sausage Soup
Prep time: 30 minutes
Total time: 55 minutes
Servings: 10

2 slices bacon
1/2 pound lean Italian turkey sausage
2 large russet potatoes cut into cubes
1 large onion chopped (1 cup)
2 cloves garlic, finely chopped
1 tsp Italian seasoning
1/2 tsp salt
1/4 tsp pepper
1/4 tsp crushed red pepper flakes
4 cups water
3 1/2 cups reduced sodium chicken broth
4 cups chopped fresh Kale or Swiss chard leaves
1 can cannelini beans, rinsed and drained
1 cup fat free half-and-half

In 4-quart nonstick saucepan or Dutch oven, cook bacon until crisp; drain on paper towel. Crumble bacon; set aside. Remove and discard drippings from saucepan.
 
In same saucepan, cook sausage over medium-high heat 6 to 8 minutes, stirring frequently, until no longer pink. Drain well on paper towels; set aside.
 
In same saucepan, mix potatoes, onion, garlic, Italian seasoning, salt, pepper, pepper flakes, water and broth. Heat to boiling. Reduce heat to low; cook uncovered about 10 minutes, stirring occasionally.
 
Stir in bacon, sausage, kale and beans. Cook 10 to 15 minutes, stirring occasionally, until potatoes and kale are tender. Stir in half-and-half; cook just until heated.

 

How Much Candy?

Before you dive into that candy bowl or your kid's bag full of candy, think about how much exercise it will take to burn all of that sugar off.  It might make you re-think things. Thanks to Live Better America for this awesome chart that really puts into perspective the effect of treats you eat!  It just might make you think twice before you eat that candy tonight.

How To Survive Halloween

Halloween is coming up this Thursday and we all know what that means...LOTS of candy.  Here are a few tips from Live Better America to help you survive this holiday without undoing all of your hard work!  And as always, remember moderation in everything.

Donate the leftovers.

What to do with all the leftover candy the trick-or-treaters didn’t eat? Consider donating it to a fire station, nursing home or local business that provides treats to customers. Let the kids or grandkids be involved in making the donation.

Have a nutritious meal or snack before the Halloween party.

This tactic will keep you from overloading on sweets, and from nibbling on unnecessary extras. The best strategy for party-going is an obvious one: Don’t arrive hungry.

 

Give away non-candy foods that won’t get your house egged.

If you don't want to contribute to your neighborhood's collective Halloween sugar rush, give away non-candy treats that are still delicious – and will keep your house safe from eggs and toilet paper! Choose single-serving cereal or raisins, or savory treats like popcorn, snack mixes and pretzels.
 

Better yet: Give away non-food treats.

Let’s be real: The neighborhood kids’ baskets will be filled with enough candy. Be the one on the block who gives away non-food items that will make the kids cheer, such as pencils, stickers, temporary tattoos, silly bands, cards and bubbles.

Better yet, go out on the town.

Instead of staying at home to answer the door, put someone else in charge of the candy bowl and get out into the fresh night air for a walk. It's a great chance to add some exercise to your day and check out the neighborhood kids' costumes.
 

Limit other sugar extras.

Just because you’ve dipped into the candy bowl doesn’t give you an excuse to turn to other sweets, too. Get back on track and grab a piece of fruit to munch on instead.

 

Save leftovers (and save some money while you’re at it).

Instead of eating all the leftover candy, save it for making gingerbread houses in December. There’s no need to purchase candy at Christmas when you can repurpose Halloween candy for a later date.

Keep the stash out of reach.

Out of sight, out of mind. When the doorbell stops ringing Halloween night, keep the candy in a stash away from eye level.

Be a role model.

Model healthy habits for the little ones; when they see you controlling your sweet tooth with one or two pieces, they'll learn how to eat candy in moderation, too.

 

 

 

Healthified Pumpkin Bread

Pumpkin bread is my favorite pumpkin recipe. It is so versatile that I can add some chocolate chips to the batter and have a dessert.  Or if I bake it without chocolate chips in it I can toast a thick slice for breakfast and eat it with a little butter on it or if I feel like splurging a nice layer of nutella!  I love a thick slice of it right out of the oven, you just can't beat that.  But pumpkin bread typically has loads of oil or butter and lots of sugar.  This recipe cuts down the fat and sugar and also adds in some whole grains.  You will love it!

Healthified Pumpkin Bread
Prep Time: 20 minutes
Total Time: 2 hours 40 minutes
Servings: 24

2 cups flour
1 1/2 cups whole wheat flour
2 cups sugar
2 tsp baking soda
1 tsp baking powder
1 tsp salt
1 tsp cinnamon
1 tsp nutmeg
1 tsp allspice
1/2 tsp ground cloves
1 can (15 oz) pumpkin (not pie filling)
1 cup fat-free milk
3/4 cup fat-free egg product
1/2 cup canola oil

Heat oven to 350 degrees. Spray bottoms only of two 9X15 loaf pans. In a large bowl mix flours, soda, powder, salt, cinnamon, nutmeg, allspice and cloves until well blended.

In medium bowl mix pumpkin, milk, egg product and canola oil until well blended. Stir into flour mixture just until combined. Spoon batter evenly into pans.

Bake 60-70 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan and put on cooling rack, let cool. 

Source: Live Better America

Pumpkin Angel Food Cake With Creamy Ginger Filling

I love once it is October and pumpkin is everywhere.  All I want to do is bake with pumpkin so prepare yourselves for a few pumpkin recipes over the next couple of weeks.  Try them out, they have all been healthified by Live Better America and taste great, you won't even notice they are healthier!

Pumpkin Angel Food Cake w/Creamy Ginger Filling

Prep Time: 10 Minutes
Total Time: 3 Hours
Servings: 12

Cake:
1 box white angel food cake mix
1 T all-purpose flour
1 1/2 tsp pumpkin pie spice
3/4 cup pumpkin (not pumpkin pie mix)
1 cup cold water

Filling:
1 container (8oz) frozen fat-free whipped topping, thawed
2 T finely chopped crystallized ginger (or 1 tsp ground ginger)

Heat oven to 350 degrees. In a large bowl beat all cake ingredients on low speed for 30 seconds. Scrape down sides of bowl and then beat on medium speed for 1 minute. Pour into an ungreased 10-inch angel food (tube) cake pan.

Bake 37 to 47 minutes until crust is dark golden brown and cracks are dry. Immediately turn pan upside down on heat proof funnel or glass bottle. Let hang about 2 hours or until cake is completely cooled. Loosen cake from sides with knife or long metal spatula. Turn cake upside down onto serving plate.

In medium bowl, gently blend whipped topping and ginger. Cut cake horizontally in half to make 2 layers. Spread half of filling on bottom layer, replace top of cake. Spread remaining filling on top of cake. Sprinkle with additional pumpkin pie spice if desired. Refrigerate any remaining cake.

One-Pot Pilaf

One-Pot Pilaf

1 medium red bell pepper, seeded and coarsely chopped
1 garlic clove, minced
1 tsp peeled, chopped fresh ginger
1 cup brown rice
2 cups fat-free, reduced sodium chicken or vegetable broth
1 cup fresh snow peas, trimmed
1 cup thinly sliced carrots, steamed
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro
1 T lite soy sauce
1/8 tsp crushed red pepper flakes

Spray medium sauce pan with cooking spray. Heat pan over medium heat. Add red pepper, garlic and ginger. Sauté 5 minutes.

Stir in rice.  Sauté 3 more minutes.  Add broth; bring to boil. Cover and simmer over medium-low heat until rice is tender and liquid is absorbed, about 35 minutes.

Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper flakes. Cook 5 more minutes. Serve immediately.

Makes 8 servings. Amount per serving: 109 calories; <1 22="" class="goog-spellcheck-word" fat="" g="" span="" style="background: yellow;" total="">carbs
; 3 g protein; 2 g dietary fiber, 228 mg sodium

Functional Foods

The term functional foods refers to foods or food components that may have health benefits beyond basic nutrition, says the International Food Information Council Foundation.

Functional foods can boost health in many ways.

For example:

• Soy products may reduce the risk of heart disease.
• Probiotics in some yogurts may promote digestive and immune system health.
• Plant sterols and stanols added to some margarines may lower cholesterol and heart disease risk.
• Oatmeal and other whole-oat products may help lower cholesterol levels.
• Soluble fiber in legumes and apples may help reduce the risk of heart disease.
• Whole grains may lower heart disease risk and promote healthy blood sugar levels.
• Omega-3 fatty acids found in tuna, salmon, and other oily fish may help protect heart health and mental function.

Source: SelectHealth

Eat Grapes

I love this time of year because grapes are in season and I just can't get enough of them.  Some days I realize that grapes are pretty much the only thing I have eaten and while they are delicious I shouldn't be eating just grapes!  But if you are trying to improve your eating habits then you might want to think about stocking up on grapes.  People who eat grapes and grape products take in more nutrients and eat healthier diets overall than those who don't, according to an observational study published in the Journal of Food Science.

Researchers looked at the results of the National Health and Nutrition Survey, a biannual survey that collects data on the eating habits of people in the U.S. They found that between 2003 and 2008, people who had consumed grapes, raisins, or 100 percent grape juice withing the 24-hour span just before they took the survey also consumed more fruit, dark green vegetables, orange vegetables, dietary fiber, vitamin A, vitamin C, calcium, magnesium and potassium.  They also took in less solid fat, added sugars, and alcohol than those who hadn't eaten grape products. 

Think Of It As Ten MInutes At A Time

You probably think that getting in shape requires a huge investment of your time and you don't have a lot of time to spare.  Well, getting in shape really doesn't require a huge investment, especially if you break up activities into ten-minute blocks and spread them throughout your day.  Whenever you have a free ten minutes you do something and before you know if you will be feeling better, have more energy and be healthier.

To achieve and maintain fitness though you need to engage in four basic types of activity.  Do things from different categories throughout your day to make good use of those ten minutes.

Aerobic or endurance. Brisk walking, cycling and swimming are all really good choices.  You need at least 150 minutes of moderately intense activities a week.  You can achieve that goal in ten-minute increments--such as three times a day, five times a week.  Or if you prefer you can get the same benefits from 75 minutes of vigorous activity such as jogging and running throughout the week.

Strengthening. Lifting weights and stretching resistance bands are two good options.  If you don't have access to either of those then using your body weight is also a great option.  Aim to do at least one set (eight to 12 repetitions) of strengthening exercises on two or more days a week.  Work all major muscle groups.

Balance. Standing from a seated position and walking backwards are two examples to increase your balance.  Try to do these activities at least three days a week.

Flexibility.  Move through some stretches when your muscles are warmed up. 

You don't have to limit yourself, doing more than the minimum amounts can bring even more health benefits.  But make sure to start slowly and build gradually.

Most importantly, make sure that you chose activities that you enjoy.  That way you will be motivated to keep them up and you may even find yourself looking forward to those exercise breaks.

Source: SelectHealth

Butterscotch Bars

I have the biggest sweet tooth and I have learned that if I completely cut sweets out of my diet that I end up going crazy and eat everything in sight.  So when I am needing something sweet I have learned that I can have a small piece of something and it curbs that craving.  And that little bit of something sweet is even better if its made a little bit healthier.  Cooking Light changed up this recipe to make it a little healthier.  You may even end up liking this version better!

Butterscotch Bars

A small square of these rich bars is enough to satisfy a dessert craving.  The flour and oats mixture is somewhat dry after combined but it serves as a solid base for the soft butterscotch chip layer and a crumbly, streusel-like topping.

1 cup brown sugar
5 T butter, melted
1 tsp vanilla extra
1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2 1/2 cups quick -cooking oats
1/2 tsp salt
1/2 tsp baking soda
Cooking spray
3/4 cup fat-free sweetened condensed milk
1 1/4 cups butterscotch morsels
1/8 tsp salt
1/2 cup finely chopped walnuts, toasted

Preheat oven to 350.

Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, 1/2 tsp salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 9X13 PAN coated with cooking spray; press into bottom of pan. Set aside.

Place sweetened condensed milk, butterscotch morsels, and 1/8 tsp salt in a microwave safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt; stirring every 20 seconds.  Stir in walnuts. Scrap mixture into pan, spreading evenly over crust.  Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350 for 30 minutes or until the topping is golden brown.  Place pan on a cooking rack; run a knife around outside edge. Cool completely.

Yield: 36 servings (serving size: 1 bar)

25 Healthy Snacks

When you need a snack don't reach for chips or candy bars, try out these snacks.  They taste delicious, are easy to have on hand in your pantry and fridge, and quick and easy!

1. Air Popped Popcorn
2. Nonfat Cottage Cheese
3. Hard Boiled Eggs
4. Hummus
5. Peanut Butter
6. Fruit Smoothies
7. Almonds
8. Sliced Apples
9. Frozen Grapes
10. Orange Slices
11. Broccoli Florets
12. Green Salad
13. Cherry Tomatoes
14. Frozen Mangos
15. Sunflower Seeds
16. Soy Chips
17. Bean Salad
18. Tuna
19. Sliced Chicken Breast
20. Pickles
21. Olives
22. Sugar Free Jello
23. Nonfat Yogurt
24. Frozen Yogurt
25. Protein Bars

Potato Chicken and Fresh Pea Salad

Potato Chicken and Fresh Pea Salad

Serve warm or at room temperature, or chilled for maximum versatility.  Leftovers make and easy and satisfying lunch.

1 pound fingerling potatoes, cut into 1-inch pieces
2 cups fresh sugar snap peas
2 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
2 T extra-virgin olive oil
2 T white wine vinegar
1 T fresh lemon juice
1 T Dijon mustard
1 tsp minced fresh tarragon
1 tsp salt
1/2 tsp freshly ground black pepper
1 garlic clove, minced

Place potatoes in a large sauce pan; cover with cold water.  Bring to a boil. Reduce heat and simmer 10 minutes or until almost tender. Add peas; cook 2 minutes or until peas are crisp-tender. Drain; place vegetables in a large bowl. Add chicken, bell pepper, and onion.

Combine oil and remaining ingredients, stirring with a whisk. Drizzle over salad' toss gently to combine. 

Yield: 4 servings (serving size: about 1 1/2 cups)

Super Fast Full Body Work Out

For those days when you only have a couple minutes to spare give this workout a try.  Don't take a break for more than a few seconds between each exercise to make it most effective. If you have enough time you can go through the entire cycle a couple of times.

1 SET:

50 Crunches

25 Leg Lifts

50 Bicycles

25 Squats

15 Sumo Squats

50 Calf Raises

100 Arm Circles (50 righ and 50 left)

15 Push-ups

50 Jumping Jacks

1 Minute Plank

10 Tips to Make It Fresh

Here are 10 great tips from  Cooking Light to help you make your meals delicious and fresh.

1. A sprinkling of chopped herbs or a squeeze of citrus enlivens just about any dish.
2. Many farmers' markets open in the spring, so take advantage of their local offerings.
3. Ask your fishmonger what seafood is in season, arrived recently and hasn't been frozen.
4. Create your own low-sodium convenience products; cook and freeze dried beans or roast bell peppers when you have extra time.
5. Minimally processed chicken, beef and pork have pure taste and minimal salt.
6. Combine fresh vegetables with starches for intriguing side dishes--cubed zucchini stirred into rice, for example.
7. Start a container garden of herbs or tomatoes on your patio or windowsill.
8. Most spring produce fares best when it is cooked only a few minutes, leaving its crisp snap intact.
9. Shop once or twice a week for fresh meats or fish to keep quality high.
10. Eating a variety of colorful produce leads to a healthful diet, so fill your plate with more fruits and veggies.

Ways To Be Healthy On A Roadtrip

There was a great article in Shape magazine this month where Jillian Michae's gave tips to stay healthy when you hit the road.  I know I stress over being on a trip yet still wanting to be health and thought her ideas were great so I just had to share them!

Tip #1: Map It Out.  Before Jillian even begins to pack for a trip she does some research.  She tries to make sure the hotel where she is staying will have a decent gym.  There are also airports that have fitness centers or yoga rooms-a new feature that is starting to pop up.  That way if your flight has a layover or is delayed you can get in a workout for a nominal fee.

Tip #2: HIIT, Then Run. Because of her busy schedule, Jillian's goal is to be in and out in 30 minutes.  Her strategy is to multitask using HIIT, or high-intensity interval training.  "I get up to 85 percent of my maximum heart rate and exercise at least two muscle groups at the same time with a combination of lunges, curls, squats and presses," she explains.  "I achieve my goal quickly so I'm free to enjoy the rest of my day, but I make that half our count."

Tip #3: Build Your Own Gym. On occasions where there isn't an available gym Jillian doesn't panic. " I turn the furniture in my room into my workout equipment," she says. For cardio, she does step-ups on a low coffee table or footstool, while a table or chair can work for triceps dips. Squats, lunges, push-ups, sit-ups, and planks can all be performed on the carpet. 

Tip #4: Go On Location. If you want to take a break from your normal fitness routine while you are on vacation then just stay active on your trip and take cues from your locale. "If  you're going to a place like Hawaii, take a surfing lesson, bike one of the craters, or hike the trails," she says.  "Heading abroad? Pack some cross-trainers and wear them while sightseeing.  You're in an amazing city--don't just sit there like a bump on a log.  Tour the town. You burn a lot of calories when you're walking all day and there's no better way to experience the landscape.

Tip #5: Pack Smart Munchies. To curb the urge to splurge, Jillian always carries along her own healthy snacks. "What I include depends on how long my journey is," she says. "If it's just a day, I bring hard-boiled eggs, organic cheese sticks, and chili-lemon almonds I get from the farmers' market.: On lengthier trips Jillian remembers to grab packets of instant oatmeal that she can make with water from the hotel rooms coffeemaker.  "That way I can avoid the usual breakfast traps like Danish and doughnuts."

Tip #6: Don't Let The Road Kill Your Diet. Not matter how prepared she is, sometimes Jillian has to resort to "unhappy" meals while traveling.  "I try to make the best choices in a bad situation," she says. "Even those roadside mini-marts have healthy food options." In a pinch, she recommend reaching for yogurt or raw or dry-roasted nuts.  And when you stop for a full meal, seek out one of the steakhouse chains.  "I can always get a piece of grilled fish and some vegetables," says Jillian. "Road food doesn't have to be a disaster--and occasionally you'll find some that's pretty good."

Tip #7: Get Back in Gear. If you do bring a few unwanted pounds home don't beat yourself up.  The best thing you can do for your body and your mind is to resume your regular routine immediately, scheduling a workout for the day after you return. "You just had a great time on a vacation," says Jillian. "Now you need to get your butt back in gear and move it. Full throttle."

10 Tips To Make It Fast

Here are 10 tips from Cooking Light to remember when you are trying to get a healthy meal on the table fast.

1. Use a food processor or mini chopper to quickly chop, slice or shred onions, potatoes, celery or carrots.
2. When cooking in a skillet, allow the pan to preheat while you season the food to go in it.
3. Lean, healthful cuts such as flank stead and pork tenderloin cook in less than 30 minutes.
4. To save prep time, purchase precut vegetable and packaged pre-washed salad greens.
5. Choose portion-sized boneless cuts--chicken breasts or thighs, pork chops, or fish fillets.
6. Thing ahead.  Grill more chicken breasts than you need and freeze the rest for later.
7. In general, when you're in a hurry, stick to sauteing and broiling instead of roasting or braising. 
8. After sauteing chicken or pork in a skilled, deglaze the pan with chicken broth or other liquid for an easy sauce.
9. Turn to quick-cooking starches for go-to sides; couscous, egg noodles, and polenta.
10. Start longer tasks first and complete shorter ones in the meantime.

Fast and Fresh: Cilantro-Lime Chicken with Avocado Salsa

Sometimes you just don't have a lot of time to get dinner on the table.  That makes things difficult when you are trying to feed you and your family healthier meals and you don't want to just run out and grab some take-out.  These fast and fresh recipes from Cooking Light are delicious and healthy and you can have them on the table in 30 minutes or less.  Give them a try, you will love how easy and delicious they are!

Cilantro-Lime Chicken with Avocado Salsa

A three minute dip into a pungent marinade is all that you need to put big flavor into chicken breasts.  Serve with rice.

Chicken:
2 T minced fresh cilantro
2 1/2 T fresh lime juice
1 1/2 T olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 tsp salt
Cooking Spray

Salsa:
1 cup chopped plum tomato
2 T finely chopped onion
2 tsp fresh lime juice
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 avocado, peeled and finely chopped

To prepare chicken, combine the first 4 ingredients in a large bowl; toss and let stand for 3 minutes.  Remove chicken from marinade; discard marinade.  Sprinkle chicken evenly with 1/4 tsp salt.  Heat a grill pan over medium-high heat.  Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Yield: 4 servings (serving size: 1 chicken breast and about 1/4 cup salsa)

Yogurt and Healthy Toppings!

Greek yogurt is all the rage right now!  It is full of so much good protein and calcium and is a healthy and filling breakfast.  And as hard as I try to eat it because I know it is good for me, I just really struggle with plain old boring yogurt.  I need some crunch and some fruit, something in it to make it a little more interesting while still keeping it healthy.  Try out some of these ideas and you will never think the same of your plain old yogurt again!

• Peaches + Maple + Cardamom + Pecans
• Toss together pitted and quartered peaches with a pinch of cardamom and drizzle of maple syrup. Roast in 350°F oven until tender. Eat warm or at room temperature over yogurt with chopped pecans.

• Carrots + Cinnamon + Honey + Walnuts
• Coarsely grate carrots and toss with honey and cinnamon. Spoon over yogurt and sprinkle with chopped walnuts.

• Lemon + Almond Extract + Poppy seeds
• Stir lemon juice and a dash of almond extract into yogurt. Sprinkle with poppy seeds.

•  Pistachios + Crystallized Ginger + Honey + Orange
• Whisk together honey, orange juice, and orange zest. Drizzle over yogurt, and sprinkle with chopped crystallized ginger and chopped pistachios.

• Honey + Almonds + Apricots
• Swirl honey into yogurt. Top with coarsely chopped almonds and apricots. Drizzle with additional honey.

• Sweet Potatoes + Maple Syrup + Hazelnuts
• Wrap whole sweet potatoes in aluminum foil and roast in a 375°F oven until tender. Peel and mash with a drizzle of maple syrup. Dollop on top of yogurt and sprinkle with hazelnuts.

• Raw Corn + Lime + Agave
• Whisk together lime juice, zest, and agave. Slice fresh sweet corn kernels off the cob. Toss with lime mixture and sprinkle over yogurt.

• Coconut + Shaved Dark Chocolate + Cocoa Powder
• Toast large flaked coconut in a 350°F oven until lightly browned and fragrant. Cool slightly. Stir cocoa powder into yogurt and top with the toasted coconut and chocolate shavings.  

• Blueberry + Lemon + Sugar
• In a bowl smash together half of the blueberries with fresh lemon juice and a sprinkle of granulated sugar. Swirl gently into yogurt. Top with whole blueberries and lemon zest.

• Strawberries + Vanilla + Brown Sugar + Pecans
• Stir vanilla extract into yogurt. Top with diced fresh strawberries. Sprinkle brown sugar and coarsely chopped pecans over top and serve.

• Banana + Cinnamon + Peanuts
• Mash banana and cinnamon together with a fork until smooth. Swirl gently into yogurt and top with finely chopped peanuts.

• Strawberries + Maple + Balsamic Vinegar
• Whisk together balsamic vinegar and maple syrup in a bowl. Add the berries and set aside to macerate for 30 minutes. Spoon over yogurt.

Source: The Buzz Feed

Salt

Whether you are just trying to watch your intake of sodium to be healthier or you have to restrict eat because of health issues, cooking at home is always a great first step.  Everything you eat while eating out is loaded with sodium  But if you are cooking at home there are many simple things you can do to lower the salt and still make your food taste delicious.

Lowering your sodium intake reduces your risk of heart disease and stroke.  The average American consumes 3,600 milligrams of sodium each day and 77 percent of that is from processed and restaurant foods. Home cooking accounts for five percent of the daily allotted 2,300 milligrams of sodium for healthy adults.  "Cooking puts you in control of the amount of salt and sodium in food, " says Cooking Light Nutrition Essential Advisory Panel Expert Heather Bauer, RD, CDN.

Bauer and Amy Myrdal Miller MS, RD, of the Culinary Institute of America Greystone (CIA), a premier culinary school., provide tips on how to manage salt and sodium while building flavor with other ingredients and techniques.  The result:  Your body--and your taste buds--can get by with less and never know the difference. 

1.  Use acids and fresh herbs as flavor accents.  Stock the pantry with flavor enhancers to boost taste without added sodium.  Acids like wine, citrus juices, or vinegars brighten flavors while fresh herbs enliven finished dishes.  Miller recommends trying a savory recipe with half the recommended salt, and filling in with other flavors.  "For homemade marinara sauce, add a splash of red wine as the sauce simmers and then sprinkle in some chopped fresh basil at the end," she says.  "The alcohol in the wine heightens the flavors of other ingredients, and the fresh basil adds freshness and great aroma.  These other ingredients contribute so much flavor that diners won't notice smaller amounts of salt."

2. Excite taste buds with spice blends and specialty salts.  At the CIA, chefs are revising seasoning strategies.  Use toasted spice blends, which offer flavor nuances.  The blend is ground, and chefs add a sprinkle during cooking.  If the mixture istn' too fiery or assertive, a final flourish of the blend with a dash of salt is added to round flavors.  Another option is to employ specialty salts.  A dash of flavored or specialty salts, like smoked sea salt or fleur de sel (a finishing salt from France), adds nuanced flavor and texture.  "Using these larger crystal salts at the end of cooking, or finishing with them, puts the salt flavor and great texture up front," says Miller.

3. Be picky about pantry staples. "most people know many canned foods can have a lot of sodium, but they're always surprised at where else it hides," says Bauer. "It's in breakfast cereals, in salad dressings, in jarred marinara sauce, and in breads, too." Compare brands and make the better choice.  "If one energy bar has 20 milligrams of sodium and another has 250 milligrams, choose the one with less sodium." Same goes for pantry staples like chicken brother, canned tomatoes or beans, pasta sauces, breads, and condiments.  Choosing lower-sodium versions of these foods lets you stretch your sodium budget further, so you can add salt to foods that really need it.

4. Let small amounts of salty and high-sodium ingredients shine.  Bauer admits many salt-free foods can be lacking in taste.  That's why she advises clients in her nutrition consulting practice to indulge in some higher-sodium ingredients, but to keep amounts small.  For example, just a little grated or finely shredded full-flavored cheese makes a powerfully tasty pizza or pasta topper without adding excessive sodium.

Chili-Dusted Avocado Potatoes

Now that you know how nutritious potatoes are, give this delicious and easy potato recipe a try!

Chili-Dusted Avocado Potatoes

2 large russet (baking) potatoes
2 tsp canola oil
3/4 tsp chili powder
1/8 tsp salt
4 slices low fat turkey bacon
1 avocado cut into 16 slices
1/2 cup shredded reduced-fat Cheddar cheese
1/4 cup fat free sour cream (optional)
hot pepper sauce to taste (optional)

Coat baking sheet with foil and spray.  Cut each potato into 4 slices and trim so that each piece lays flat.  Rub each slice evenly with olive oil and sprinkle with chili powder and salt.  Cook potatoes until tender and can easily be pierced with a fork.  Meanwhile cook turkey bacon and when cooked set aside on a plate.  When potatoes are tender top each piece with half a slice of turkey bacon, 2 slices of avocado and 1 tablespoon of cheese.  Leave in the oven for a few minutes until cheese is melted.  Top with sour cream and hot sauce if desired.

Are You Eating Enough of THIS Veggie?

I was reading a Women's Health article on potatoes and was surprised at some of the things I have learned.  Researchers are saying that eating potatoes is just as important as filling up on more colorful produce.  Read through all of their interesting findings and see if you can't start finding ways to incorporate more potatoes into your diet! 

In the past, spuds haven't been a vegetable that received a lot of love.  Researchers in nutrition science are now wanting all of us to know that we definitely shouldn't avoid them.  They are finding that eating potatoes is just as important as filling up on the other, more colorful veggies, according to a new supplement published in the journal Advances in Nutrition.

Researchers gathered at Purdue University to bust the myth that white veggies--potatoes in particular--aren't as nutritious as colored ones.  While potatoes get a bad rap for being starchy, they are also filled with vital nutrients, says supplement coauthor Connie Weaver, PhD, head of the department of nutrition science at Purdue University.  One medium baked potato provides 11 percent of your recommended daily fiber intake and 12 percent of your recommended daily magnesium intake.  What's more, potatoes are the highest dietary source of potassium.

It's not hat you have to replace other vegetables with potatoes, says Weaver.  But since people in the U.S. generally don't get enough fiber, potassium and magnesium according to the National Institutes of Health, you don't want to nix them from your diet either. 

The bottom line: when it comes to which veggies you eat, it's not one versus the other, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It and nutrition expert in New York. 

"The important thing to emphasize is variety," she says.  "One fruit or vegetable doesn't give us everything we need--it's the blend of colors that count, and that includes potatoes."

Bananas-You Will Never Look At Them The Same Way Again

I found a random article online about bananas.  I had to read it because bananas are one of my favorite things to eat, I usually eat at least one every day.  And if I go a day or two without a banana I honestly have withdrawals.  Here are some very interesting facts about bananas and the great things they can do for you!

Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber.  A banana gives an instant, sustained and substantial boost of energy.  So next time you are dragging don't reach for that energy drink that is so unhealthy for you, instead grab a banana for some instant and healthy energy!

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.  No surprise then that the banana is the number one fruit with the world's leading athletes.

Energy isn't the only way a banana can help to keep you fit.  It can also help overcome or prevent a substantial number or illnesses and conditions, making it a must to add to your daily diet.

Depression: According to a recent study that was done by MIND amongst people suffering from depression, many felt much better after eating a banana.  This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and overall make you feel happier.

PMS: Forget the pills, eat a banana!  The vitamin B6 that bananas contain regulates blood glucose levels which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and that helps in  cases of anemia.

Blood Pressure: This unique fruit is extremely high in potassium and yet low in salt, making it perfect to beat blood pressure so much so that the US Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham school (England) were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power.  Research has shown that the potassium-packed fruit can assist learning by making students more alert.

Constipation: High in fiber, by adding bananas to your diet you can help restore a more normal bowel action, helping to overcome the problem without resorting to laxatives.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meal helps to keep blood sugar levels up and avoid morning sickness.

Mosquito Bites:  Before you reach for the insect bite cream , try rubbing the affected area with the inside of a banana skin.  Many people find it very successful at reducing swelling and irritation.

The banana is a natural remedy for many things.  When you compare it to an apple it has four times the protein, twice the carbohydrate, three times the phosphorous, five time the vitamin A and iron and twice the other vitamins and minerals.  It is also rich in potassium and is one of the best value foods around. 

Toss Together Dinner-Healthified Confetti Quinoa Salad

Live is busy.  We all have so many different things we need to be doing and so many places we need to be.  Its very easy to feel like we don't have time to make dinner and just grab take out from somewhere or hit the drive through for a fast meal.  Eating out all the time isn't healthy and will start to add weight onto you.  There are many great tasting and healthy meals that you can through together in 30 minutes and have a meal that will satisfy you and not pack on the weight.  The great thing is you can do so much of it ahead of time, have all the ingredients in your fridge that you can quickly throw a delicious meal together.

Healthified Confetti Quinoa Salad
Prep Time: 25 minutes

Servings: 6

1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper

In a small saucepan, combine broth quinoa.  Bring to a boil, cover and simmer for 20 minutes until broth is absorbed.  Remove from heat and set aside.

In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint.  Add the cooked quinoa, mix well.  Add lemon juice, toss well to mix.  Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.

Source: Live Better America

Eat Your Vitamins!

Vitamins are so good for your body!  There are so many different parts and functions of your body that are not going to work as they should if you are not giving them the vitamins that they need to function.  Supplements are great but you should also make sure that you are eating foods that are also good sources of vitamins.  Look at the list below and see what foods you can add in to your meals each day to give your body a little extra of the good things it needs!  It will thank you.

Vitamin A

• Essential for eyes, immune system and skin.
• Sources:  Orange fruits and vegetables, dark green vegetables and milk.

B6

• Essential for brain function, nerve function and red cell production.
• Sources: Beans, nuts, red meat, fish, eggs and spinach.

B12

• Essential for red cell production and nerve function.
• Sources: Milk, eggs, poultry, red meat and fish. 

C

• Essential for bones, teeth and skin.
• Sources:  Citrus fruits, berries, spinach and tomatoes.

D

• Essential for bones and calcium absorption.
• Sources: Sunlight, egg yolk and milk. 

Fuel Your Workout

What you eat before and after you workout is really important.  It will help to fight fatigue, increase your stamina and make your recovery easier.  It doesn't matter if you are a marathon runner, competitive biker, a triathlete or you just work out at the gym to get a little healthier.  What and when you eat can affect how you feel and how you perform while you are working out.  If you follow these pre and post workout food tips you will be able to maximize your workouts calorie burn and help your body to recuperate much more quickly. 

Drink up

Hydration really is the key to be able to perform your best.  The American College of Sports Medicine suggest downing 2 to 3 cups of water in the two to three hours of your workout and 1/2 to 1 cup of water every 15 to 20 minutes during your workout.  If it is warmer or you sweat more than the average person you will need to compensate  for that and drink a bit more water.  Unless the workout you are planning is a 90 minute or longer workout you don't don't need the sports drinks, just stick with plain water.

Time it right

It really is important that before you set out on your run or step on your mat or treadmill that you eat right otherwise your energy will be sapped, you run the risk of cramps and it can even send you running for the rest room.  Going too long with out food can leave you without the stamina you need to perform to your best. 

Take a look at the Mayo Clinic's meal timing guidelines:

• Small (100- to 200-calorie) snacks should be consumed about 30 minutes to an hour before your workout
• If you plan to eat a small meal, it should be eaten two to three hours before a workout
• If you’ll be eating a larger meal, do so no less than three to four hours before exercising

Eat smart and simple

When you are planning on working out during the day, make sure that your meals and snacks are foods that won't leave you bloated or gassy.  Obviously bad choices would be greasy burgers and sodas that are full of sugar. 

The ideal pre-workout meal or snack is low in fat, moderate in carbohydrates and protein, low in fiber and is made up of familiar foods. Some good choices include:

• Hummus with whole grain crackers or raw carrots and celery
• Half a peanut butter or turkey sandwich on whole grain bread
• A granola bar with protein
• Whole grain cereals (like Cheerios or Wheaties) with low-fat milk
• An apple and small handful of nuts
• Any plain oatmeal topped with fruit

Eat up to cool down

Within 30 minutes to an hour of finishing your workout, eat a small amount of protein and a whole grain. Choose meals that will help refuel your energy stores and build and repair your soon to be stronger muscles.  If you aren't able to squeeze in a meal that soon try some low-fat chocolate milk, a hard-boiled egg or a fruit-and-nut bar for great recovery benefits.

Just remember that how much and how often you eat depends on the duration and intensity of your workout. Tackling a triathlon burns more energy than a restorative yoga class, so make smart choices based on your personal calorie needs.

 Source: Live Better America

Mexican Chocolate Raspberry Parfaits

Here is an easy, healthier and tasty dessert to have for Cinco de May!

Mexican Chocolate Raspberry Parfaits
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4

1 1/4 cups light chocolate soy milk
1 box (4 oz) chocolate instant pudding
1/4 tsp ground cinnamon
1 slice angel food cake torn into pieces
1/2 cup (thawed) fat free whipped topping
1/2 cup fresh or frozen raspberries
Grated chocolate, if desired

In medium bowl beat soy milk, pudding and cinnamon with wire whisk until mixture is blended and thickened.

To assemble spoon 2 tablespoons pudding into each of 4 small parfait glasses.  Layer each with 1/4 of the cake, 1 tablespoon whipped topping, and 2 tablespoons of the raspberries.  Top each with the remaining pudding and whipped topping.  Garnish with grated chocolate.

Source:  Live Better America

Grilled Fish Tacos

I love the beginning of May because it means Cinco de Mayo is just around the corner and I absolutely love Mexican food!  Most of what you can find in restaurants though is so full of fat, calories and sodium that I have a hard time letting myself enjoy it.  Fish tacos are one of my favorite Mexican dishes lately and these tacos are good for you and super tasty.  Give them a try!

Grilled Fish Tacos
Prep time: 20 minutes
Total time: 20 minutes
Servings: 8

1 lb firm white fish fillets such as sea bass, red snapper or halibut
1 T olive oil
1 tsp cumin or chili powder
1/2 tsp salt
1/4 tsp pepper
8 corn tortillas
1/4 cup reduced fat sour cream
1/2 cup salsa
Toppers (shredded lettuce, diced tomato, diced avocado, chopped onion, fresh cilantro, shredded cabbage)

Heat gas or charcoal grill. (You can also cook in a frying pan or in the oven.) Brush fist with olive oil and sprinkle with spices, salt and pepper.

Carefully spray grill rack with cooking spray.  Lay fish on grill, cover, and cook 5-7 minutes, turning once, until fish flakes easily with fork.

Heat tortillas.  Spread sour cream on tortillas then add fish, toppers and salsa.

Source: Live Better America

GET RID OF ARTIFICIAL SWEETENERS! THEY ARE MAKING YOU FAT!

Today I want to revisit the problem with using Artificial Sweeteners.

 The #1 Habit Making you Fat is Artificial Sweeteners.

Think about this: Considering all that is available to us, low fat, no fat, skim, fat free, low carb, no sugar, fake sugar,'natural' sugar, and on it goes...should there even be an obesity epidemic?? We should all be thin, and magazine cover-ready, if they really worked!.

Each of us consumes an average 24 pounds of artificial sweeteners each year; a habit that could actually be making you heavier. Studies show how these substances may confuse the body's regulatory systems that control hunger.

Whenever you eat, your body is trained to expect calories, but it's not getting them  when you eat zero calorie sweeteners. You end up craving more food and not feeling full. Additionally  artificial sweeteners are up to 7000 times sweeter than natural sugars and this can desensitize taste buds.

Watch out for these names on labels, even if they are not advertised as "diet" foods, to spot artificial substitutes:
Saccharin
Aspartame
Sucralose
Neotame (used in stable baked goods)
Acesulfame (found in diet sodas)

Break the habit by using half sugar with half your artificial sweetener, then wean yourself off the artificial sweetener altogether.
Choose more natural alternatives such as agave or honey.

Healthified Key Lime Pie Bars

I don't know what it is about spring but it makes me want to eat anything and everything lemon and lime flavored!  Key Lime Pie is probably one of my favorite things but sadly isn't the best thing I could be eating.  But with this healthified recipe I can get an amazing key lime pie flavor and not have to feel guilty about eating it.  Try them out, they are super easy, super flavorful and you won't be sorry you made them!

Healthified Key Lime Pie Bars
Prep Time: 30 minutes
Total Time: 8 hours 30 minutes
Servings: 9

6 squares low fat honey Graham crackers, finely crushed (1/2 cup)
2 T butter, melted
1 tsp sugar
1 package (4 serving size) sugar-free lime-flavored gelatin
3/4 cup boiling water
1 container (16 oz) fat-free cottage cheese
1 package (8 oz) fat-free cream cheese, softened
1 container (8 oz) fat-free whipped desert topping, thawed
Key limes or limes cut in wedges (optional)

In a small bowl, combine crushed graham crackers, butter, and sugar. Press crumb mixture in the bottom of a 2-quart square baking dish. Refrigerate while preparing filling.

 

In a large bowl, combine gelatin and the boiling water. Stir until gelatin is dissolved. Set aside.

 

In a blender or food processor, combine cottage cheese and cream cheese. Cover and blend or process until smooth, stopping several times to scrape sides of container. Whisk 1/2 cup of the cottage cheese mixture into the gelatin mixture. Whisk in remaining cottage cheese mixture until smooth. Fold in whipped dessert topping. Spoon filling over chilled crumb mixture.

 

Cover and refrigerate for 8 to 24 hours or until filling is firm. To serve, cut into squares and top with lime wedges, if desired.

 

Calories: 140 

Fat: 3g

 

Source: Live Better America 

Feta Topped Chicken

I absolutely love feta!  It is slightly tangy and salty and tastes good on so many things, it has become one of my favorite salad toppers.  Another bonus is that it is not too unhealthy for you.  Try this fast, light and healthy meal, serve it up with some veggies or a salad and you will have one great, quick, healthy meal!

Feta Topped Chicken
Prep time: 10 minutes
Start to finish: 25 minutes
4 servings

4 boneless skinless chicken breasts (about 1/1/4 lb)
2 tablespoons reduced-fat balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper blend
1 large Roma tomato, cut into 8 slices
1/4 cup crumbled fat-free feta cheese (1 oz)

Set oven to broil. Brush both sides of chicken breasts with dressing.  Sprinkle both sides with Italian seasoning and seasoned pepper.  Place on rack in broiler pan.

Broil with tops 4 inches from heat about 10 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut.  Top with tomato and cheese.  Broil 2 to 3 minutes longer or until cheese is slightly browned.

Calories: 200
Saturated Fat: 1.5g
Sodium: 240mg

Ducle de Leche No Bake Snack Bars

This is a super easy snack and takes no baking time!  Its great when you need something sweet but are trying to eat healthy.  Its full of a lot of really yummy ingredients and is super tasty!

Dulce de Leche No Bake Snack Bars
Prep time: 10 minutes
Start to finish: 45 minutes
Makes: 15 servings

4 cups Dulce de Leche Cheerios cereal
1/2 cup dried banana chips
1/2 cup roasted whole almonds
1/2 cup roasted salted hulled pumpkin seeds (pepitas)
1/2 cup sweetened dried cranberries

Syrup:
1/2 cup light brown sugar
1/4 cup honey
1 tablespoon butter
1/4 teaspoon salt

Spray 9X13 inch pan with cooking spray.  In large bowl, mix cereal, banana chips, almonds, pepitas and cranberries; set aside.

In 1-quart saucepan, heat all syrup ingredients over low heat, stirring occasionally, until butter is melted and sugar is dissolved.  Pour over cereal mixture; gently toss to coat.  Press in pan; cool 30 minutes.  For bars, cut into 5 rows by 3 rows. 

Store tightly covered.

Get Slim Lunch Trick

Contrary to what many believe, that slashing your midday food intake will cause you to eat more later, that just doesn't seem to be true.  In fact, slashing your midday meal may actually be the key to shedding pounds.  In a recent study at Cornell University, participants who ate small-ish portions at lunch consumed 245 fewer calories daily and lost an average of 1.1 pounds in just two weeks.  "Your body resets at every meal," explains lead study author David Levitsky, Ph.D. "For example, if you spend a day fasting, you're not going to eat twice as much food the next day.  And the same is true from meal to meal."

Power Couples

They saw two heads are better than one, but that isn't the only thing.  When certain foods are eaten together they are even more nutritious.  Reap lots of extra health benefits with these dynamic duos.

Yogurt + Bananas = Better Digestion

• Probiotics found in fermented foods are a type of good bacteria that may help prevent colds, the flu and UTIs.  "Bananas contain prebiotics, which act as fuel for the probiotics," explains Samantha Heller, R.D.

Cottage Cheese + Blackberries = A Sharper Mind

• Dairy products (as well as fortified breakfast cereals) are a good source of vitamin B12, "which works in conjunction with the folate in berries to break down homocysteine, an amino acid that may play a role in the onset of Alzheimer's disease and dementia," Heller says.

Tomatoes + Avocados = A Brighter Complexion

• The antioxidant lycopene, which gives tomatoes, watermelon and pink grapefruit their hue, has been shown to decrease the effects of sun damage to your skin. "But to absorb it, your body needs fat," Heller says. The heart healthy kind in avocados can boost absorption by more than 400 percent.

Broccoli + Tofu = More Energy

• If you're low on iron, which helps transport oxygen to muscles, you may feel fatigued.  The vitamin C in broccoli helps you soak up more of the kind of iron that's in plant-based foods, such as tofu.

The White Stuff

Sure, we all know that dark, leafy, vegetables are really great for us.  They have all sorts of nutritional value, but it turns out that less colorful fruits and vegetables can be heavy-hitters too.  A recent Dutch study revealed that people who ate the most white-fleshed fruits and veggies--roughly two to four servings a day--were 52 percent less likely to suffer a stroke than those who consumed the least.  Researchers believe pale produce's fiber and flavonol antioxidants, such as quercetin, may help keep cholesterol and blood pressure levels in check.  To whiten up your plate, snack on apples and pears.  Add cauliflower to stir-fries, and slice cucumbers into salads.

Great Healthy Snacks

Each of these snacks is about 150 calories each and you should eat two a day.

• 2 dried figs and 1/2 ounce cheddar
• 2 Nature Valley Dark Chocolate Granola Thins
• 1 Yoplait Whips! yogurt, frozen
• 1 strawberry milkshake made with 8 ounces plain soy milk blended with 3 frozen strawberries
• 2 Wasa Crispbreads with 1 tablespoon goat cheese and a drizzle honey
• 15 pistachios and 1 skinny vanilla latte (no sugar)
• 1/2 whole wheat pita with 2 tablespoons roasted red pepper hummus
• 1/2 banana rolled in melted chocolate chips and finely chopped peanuts then frozen
• 1 Skinny Cow Chocolate Peanut Butter sandwich
• 10 baby carrots dipped in 2 tablespoons light ranch dressing
• 1 piece low-fat string cheese and 1 small pear
• 21 raw almonds
• 3 cups air-popped popcorn tossed with 2 tablespoons Parmesan
• 7 Hershey's Kisses Special Dark Chocolate candies

Quick Tip: Give Yourself a Hand

One goal of many people is to stop snacking.  Researchers have found a great trick that will help you cross that one off pretty quickly.  In a study at the University of Southern California, Los Angeles, participants were given popcorn to nibble on as they watched a movie and were told which hand to eat with.  Those who used their non-dominant hand ate 30 percent less than those who didn't.  "Switching sides disrupts that unconscious hand-to-mouth pattern," says lead researcher David Neal, Ph.D. "You slow down and realize the food is bad for you." So next time you sit down to movie night or a marathon of your favorite shows, make sure to pick your sides--your weaker one.

Are You An Emotional Eater?

So much of our lives revolve around food.  We celebrate with family feasts.  We bring casseroles to welcome or to console.  We all hover around hors d’oeuvres at social events.  Its very natural in all of us to turn to food for a little emotional comfort. But there is a huge difference in finding a little emotional comfort in what you are eating and in eating to numb your feelings.

Emotional eating – eating when you’re not hungry, and not stopping when you’re full  –  happens when food becomes a substitute for dealing with uncomfortable situations in your life, says Jillian Lampert, registered dietitian and senior director at The Emily Program, an eating-disorder treatment clinic based in Minnesota and Seattle.

“It’s exceedingly common in our culture,” Lampert says. “We start emotional eating really young – say, a popsicle after a skinned knee – so that by the time we’re adults, eating when we feel bad is a pretty accepted experience.”

The problem occurs, Lampert explains, when emotional eating becomes a mindless cycle of eating to numb uncomfortable emotions, feeling even worse when the emotions rise again, eating even more, and then (you guessed it) gaining weight.

Do you think you might be an emotional eater?  Read on to see some of the warning signs.

Do you frequently eat when you’re not hungry?

Before you take a bite, check in with your hunger, recommends Lampert. Does your stomach feel empty? If no, beware. Eating won’t satisfy a craving that comes from something other than hunger. If you are hungry (or just still want that Rocky Road), make a mindful decision about how much to eat, then pay attention to what you’re eating. Don’t watch TV, surf the web or talk on the phone while you’re eating. You’ll enjoy your food more and be more tuned in to the physiological signals of fullness.

Do you scold or criticize yourself after indulging?

Guilt over a little indulgence can lead to unchecked eating, causing you to take in even more calories. Instead of beating yourself up for having a treat, remind yourself that you have the power to make good food choices from here on out.

Do you have a list of foods that are off-limits?

When emotions hit, people tend to reach for high-fat or high-sugar foods – usually the very ones you tell yourself you “shouldn’t” have. Instead of thinking in terms of “good” and “bad” foods, remember that almost all food has a place in a well-balanced diet. Pizza fanatic? Pencil it in one night a week. Chocoholic? Sample a square or two as an evening dessert. By giving yourself room to sample favorite treats you’re less likely to go overboard when stressed.

Are there specific emotions that trigger your eating?

Maybe retirement worries send you toward sundaes. Or your newly empty nest has you aching for nachos. Not sure what’s triggering the tiramisu craving? Keep a food journal for a few days. Write down what you ate, when you ate it, how you felt, whether you were hungry at the time and how you felt afterwards. Seeing your habits in black and white will help you better identify situations likely to spark a non-hunger driven binge.
Once you’ve identified the emotions that prompt the snacking urges, substitute a healthier activity when familiar feelings strike. Try yoga, a brisk walk, meditation or even a quick call to a friend for a soul-soothing chat.
Occasionally turning to food to celebrate or to soothe during unpleasantness doesn’t necessarily mean you have a problem. But letting your stress dictate what, when and how much you eat can hurt your health while leaving other important issues in your life unresolved. If you think you may have a problem, consider contacting a professional mental health provider for support and guidance.

Source: Live Better America

Healthified Tuscan White Bean Soup

A lot of places around the country are still experiencing crazy winter weather and some are starting to show signs of spring.  The one thing I will miss when winter is officially gone is I won't be wanting to eat soup every night so I am trying to eat lots of them until it really is spring!  Try this one out, it only has 120 calories per serving and 1/2 gram of fat and best of all it is delicious!

Healthified Tuscan White Bean Soup
Servings: 6
Prep Time: 10 minutes
Total Time: 35 minutes

1 medium onion, chopped

1 slice bacon, snipped

2 cloves garlic, minced

1 can (15 oz) no-salt-added cannellini beans (white kidney beans), rinsed and drained

1 can (14.5 oz) no-salt-added diced tomatoes, undrained

1 3/4 cups reduced-sodium chicken broth

1 teaspoon dried thyme, crushed

1/8 teaspoon black pepper

3 cups baby spinach leaves

Toasted baguette slices and/or fresh thyme sprigs (optional) 
  
In a large saucepan, cook onion, bacon, and garlic about 5 minutes or until onion is tender. Stir in beans; cook 1 minute more. Stir in tomatoes, chicken broth, dried thyme, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. 

Remove from heat. Mash bean mixture slightly with the back of a wooden spoon. Stir in spinach. Let stand, covered, for 1 minute to wilt spinach.

 If desired, serve with toasted baguette slices and/or garnish with fresh thyme sprigs.

 

How To Stay Mentally Tough During a Workout

You’ve been there — we’ve all been there — during a workout: you are dripping sweat, out of breath and ready to surrender. You are thinking I must be out of shape! Thats not entirely true. Your mind and body greatly influence one another, and you could just be mentally flabby. Even non-exercise-aholics can benefit from getting their minds in fighting shape. Mental strength boosts your self-esteem, not just during your elliptical marathon but across every aspect of your life.

So, how do you whip your mind into shape? Enter the adage “Practice makes perfect.” By consistently practicing a few choice tactics, you will not only be able to get through your workout but you will really be able to appreciate it and actually enjoy it.

Pre-Workout Prep

Make a playlist

Music gives you extra pep in your step when you’d rather be anywhere else. Update your playlist often and pay attention to the songs’ order. Strategically place upbeat tunes at the middle and end to combat mental exhaustion. If you are getting tired of your music talk to friends and see what songs motivate them to work out and try those out!

Develop an inspirational manifesto

A list of three or four fitness goals will encourage you and serve as an ongoing pep talk delivered to you by, well, you. Stick to positive words and be very specific.  Sign up for that race to give yourself a deadline and something to work towards.  And have the integrity to follow through!

Mid-Workout Motivation

Get comfortable being uncomfortable

Toned muscles don’t just happen. You have to work them beyond what’s comfortable, to the point of complete fatigue. Embrace the sensation by affirming out loud that pain is all part of the plan.  Learn to love it, you will begin to crave that burning because that is when you will know you are working hard!

Stare at the results

Your new shapeliness, stamina and strength will keep you coming back for more. Look down at your body or in the mirror while working out. See only the good: the emerging muscle, the nicer lines. Consciously make a link of your investment with the results.

Post-Workout Reflection

Focus on times when you were tough

Take pride in the moments you climbed over a mental wall during your workout. Staying in an exercise for even 10 more seconds helps the mind, and muscles, grow stronger. Before you know it, you’ll have the endurance to withstand an even more intense fitness routine.

Forgive and forget

Let go of any moments of mental weakness. Dwelling on the negative only drags you down; instead, be your own best cheerleader. Remember what you did right and challenge yourself to push through next time. Mental toughness is only as hard as we perceive it to be. Perceive it to be no big deal and yourself to be one tough cookie.

Source: Live Better America

Turkey and Spinach Manicotti

Did you know that spinach offers a host of nutrients including vitamins A, C and iron to name a few. Iron helps transport oxygen to red blood cells to prevent anemia. And all of that is good for your heart which is perfect because this month is heart health month.  Give this recipe a try, its delicious, easy and is good for your heart!

Turkey and Spinach Manicotti
Prep time: 30 minutes
Total time: 50 minutes
Servings: 4

8 uncooked manicotti pasta shells
1/2 pound lean (at least 90%) ground turkey
1 medium onion chopped (1/2 cup)
2 tsp finely chopped garlic
1 cup fat-free ricotta cheese
1 tsp Italian seasoning
1 box frozen cut spinach, thawed, squeeze to drain
1 1/2 cups pasta sauce, any flavor, or marinara sauce
2 T finely grated Parmesan cheese

Heat oven to 375.  Spray 11X7 inch baking dish with cooking spray.  Cook pasta shells as directed on box, omitting sauce.  Rinse with cool water, drain well.

In a medium skillet cook turkey, garlic and onion over medium heat, about 5 minutes, stirring frequently until turkey is no longer pink. Remove from heat and stir in ricotta cheese, Italian seasoning and spinach. 

Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese.

*Look for pasta sauce containing less than 300 mg sodium per 1/2-cup serving.

*For fresh herb flavor, use a combination of 1 to 2 tablespoons chopped fresh basil, oregano, thyme and Italian parsley for the dried Italian seasoning.

Source: Live Better America

Family Meals Really Do Matter

It's a hard task to get your family together in one place, especially as your children get older.  School, work, after school activities and friends keep everyone on the run.  Whenever possible try to set aside dinnertime as family time and work hard to make it happen.  Its really important!

Family meals promote healthy eating habits and are a good time to catch up on the day's developments.  Eating as a family lets parents keep tabs on what their kids are eating and lets them introduce their kids to new foods and share quality time together.

Use these tips to help get your family together around the dinner table:

• Schedule family dinner at least once a week, that's a good place to start.  Then gradually increase the frequency as everyone's schedules allow.
• Let your kids help choose the meals and prepare the food.
• Make sure each member of the family gets time to share some interesting news.
• Turn off the television while eating!
• Keep mealtime comments positive and supportive.  Save any problems until after dinner.

Remember that your children will model your behavior as their parents.  There's no better time than mealtime to show them the importance of making healthy choices.