Nature's BodyCare

Healthified Slow Cooker Winter Vegetable Stew

2012-01-25T08:46:00.000-07:00

This is a delicious and hearty stew made from some great winter vegetables. It takes just a few minutes to throw together before you leave for work in the morning and then you will have a rich hearty stew waiting for you when you get home. Its the perfect thing to keep you warm and cozy while its snowing outside!

Healthified Slow Cooker Winter Vegetable Stew

2 cans (14.5 oz) diced tomatoes with herbs, undrained
4 medium red potatoes cubed
4 medium stalks celery cut into 1/2 inch pieces (2 cups)
3 medium carrots, cut into 1/2 inch pieces (1 1/2 cups)
2 medium parsnips, peeled, cut into 1/2 inch pieces
2 medium leeks, cut into 1/2 inch pieces
1 can (14 oz) vegetable broth
1/2 tsp salt
1/2 tsp dried thyme leaves
1/2 tsp dried rosemary leaves
3 T cornstarch
3 T cold water

In 4 to 5 quart slow cooker, place all ingredients except cornstarch and water. Cover; cook on Low heat setting 8 to 10 hours or until vegetables are tender. Mix cornstarch and water; gradually stir into stew until blended. Increase heat setting to High; cover and cook about 20 minutes longer, stirring occasionally until thickened.

Makes 8 servings

Courtesy of Eat Better America

Your Activity Level Determines How Many Calories to Eat

2012-01-23T17:07:00.002-07:00

You should plan out your meals with emphasis on what you will be doing in the three hours before each meal! You should be eating 5 meals a day.

If you are going to be less active only eat 400-500 calories in each meal. If you are more active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. So the plan is to consume the most calories when the demand is the highest.

What Really Works For Weight Loss

2012-01-12T16:44:00.002-07:00

Doing this key step will help you attain your goal and whittle down your waist.

You will feel better and stay healthier too!

Thirty minutes before your meal eat a little food with fat in it. Eat 70 calories worth of healthy fat. For instance: 6 walnuts loaded with omega-3 fats, ground flax seed, or a small amount of peanuts, 20, or 12 almonds. A teaspoon of peanut butter or olive oil. Food with a little fat keeps your stomach from emptying, stimulates your vagus nerve, and suppresses grehlin, the hunger hormone your stomach produces. With a small amount of fat in your stomach, you won't eat ravenously when it's mealtime.

Detox Superfoods Salad from The Titanium Chef

2012-01-09T09:16:00.000-07:00

I found this recipe the other day posted by the Yummy Mummy and thought it looked delicious. After so many sugary sweets over the holidays all of the fresh superfoods looked amazing. The salad comes together quickly and every ingredient in it is a nutritional powerhouse filled with anti-inflamnatory and antioxidant properties. The other thing I loved about this salad was that there were no weird or hard to find ingredients, you can get them all at your local grocery store. So give this salad a try, you will love it!

Winter Detox Superfoods Salad
serves 4

1 small bunch broccoli, raw or quickly blanched

2 tangerines, peeled and segments separated, plus 1 for dressing

1 pomegranate, seeded

1/4 cup shaved or thinly sliced fennel

1 avocado, sliced

1/4 cup walnut pieces

extra virgin olive oil

Toss first 6 ingredients together in a medium bowl. Drizzle olive oil and juice of one tangerine over salad. Season with salt and pepper to taste.

Weight Management Tips:

2012-01-05T16:27:00.001-07:00

These simple solutions can help you get inspired and stay on track with your weight management goals. Nature's BodyCare products can help you reach these weight loss and maintenance goals, but the long term solution is changing the habits that have made you overweight in the first place.

Make the Right Choices: By eating foods that are high in fiber and/or protein, you'll be able to manage your hunger. Since thirst can often be disguised as hunger, drink at least six glasses of water per day to stay hydrated.
Be Prepared: Another helpful tip is to pre-pack snacks to take with you during a busy day and then eat them two to three hours before a meal to prevent overeating at mealtime. Try to avoid skipping meals, which can lead to food cravings and overeating.
Team Up: Stay encouraged by teaming up with friends to lose weight. If you don't have a lot of time to exercise, aim for 10 minutes of activities several times a day.
Write it Down: Starting a food journal is a great way to note how much you eat and when you eat it. This will help you to identify unhealthy habits. There are several online food and calorie counters that are extremely helpful in this.
Clean out Your Cupboards: Getting rid of all crackers and chips and unhealthy foods in your cupboards starts you on the right path to avoiding binging on unhealthy foods.
If you Don't Buy it, you Won't Eat it!: This is soooo key. Make a list and stick to it. Use the money you would have spent on chips and crackers and other indulgences...(ice cream!) and spend it on fresh fruits and vegetables, fish, and low cal low sodium cheeses.
There are so many good choices out there, you will be surprised if you take the time to learn to eat whole grain foods, cut out processed foods, and cook from scratch as much as possible.
Remember, you are stronger than you think you are, and you CAN do this!

Chicken Chili from The Titanium Chef

2012-01-03T09:29:00.000-07:00

Can you believe it is 2012? I sure can't! With the new year comes the opportunity to make some changes in the way that we eat. So to start things off right here is a recipe for a warm and hearty chili that is full of flavor and is good for you!

Chicken Chili
Makes 2 servings
Prep 25 minutes
Cooks 5-6 hours on low or 2 1/2-3 hours on high

8 ounces boneless skinless chicken breast cut into 1 inch pieces
1 15 ounce can White Beans, Great Northern Beans or Canellini Beans
1 1/4 cups reduced sodium chicken stock
1/4 cup chopped onion
1/3 cup chopped green sweet pepper
1/2 of a jalapeno finely chopped
1/4 tsp cumin
1/4 tsp dried oregano, crushed
1/8 tsp ground white pepper
1 clove garlic, minced
2 T chopped tomato (optional)
2 T sliced green onion (optional)
2 T shredded Monterrey Jack cheese (optional)

In a medium skillet brown chicken. In a 1 1/2 quart slow cooker combine chicken, drained beans, broth, onion, sweet pepper, jalapeno, cumin, oregano, white pepper and garlic. Cook on high setting for 5-6 hours or on low setting for 2 1/2-3 hours. If desired when done, sprinkle each serving with tomatoes, green onion and cheese.

Per serving: 275 Calories, 2g Fat

Almond Shortbread

2011-12-15T15:38:00.003-07:00

Less than half the calories and fat of traditional shortbread. Dip it in melted dark chocolate...(just a bit), and Yum!

INGREDIENTS
1 1/2 c slivered almond
1/3 c unsalted butter, room temperature
3/4 c sugar
2 eggs, room temperature
1 t vanilla extract
1 t baking powder
1/2 t salt
2 c whole wheat pastry flour (this is generally just white wheat you can grind yourself if you have a grinder, or sometimes it's in the bulk food section, or baking isle)
--OR--
(1 1/3 c whole wheat flour combined with 2/3 c cake flour)

1/2 c dark chocolate chips, melted

DIRECTIONS
Preheat oven to 350 degrees. Place almonds on an ungreased baking sheet, toastuntil golden brown (about 8 minutes). Remove from oven and tray, set aside tocool. Once almonds have cooled, grind in a food processor or with a rollingpin. Combine the flour, baking powder, salt, ground almonds and flourin a large mixing bowl. In a separate bowl, using a hand mixer, beat the butteruntil creamy, then add the sugar. Beat until well incorporated. Add eggs one at a time, then vanilla. Add dry ingredients to the creamed mixture, beat only untilcombined. Divide the dough into two balls. On at a time, form into a log thatis 2 inches wide and about 12 inches long. Cut each log into 1 1/2 inch strips.Place on ungreased baking sheet and bake for 8-10 minutes. The cookies shouldnot be golden brown; remove them from the oven just before they start to brownon top. Melt chocolate in a double boiler. Dip the end of each cookie in thechocolate and place on wax paper to set.
Makes 55 cookies.

Nutritional Info

Amount Per Serving:
Calories: 62.4

Total Fat:	3.3g

Total Carbs:	7.6g

Dietary Fiber:	0.8mg

Protein:	1.4g

Whole-Grain Snack Mix

2011-12-09T08:13:00.000-07:00

Since the last recipe we gave you was for some delicious chocolate cookies I figured we should share something a little healthier with you this time! I always get hungry while I am at work around 10:30 and 3 and need something to snack on. This snack mix gives you some whole grains, a little sweetness and will keep you going till your next meal. Give it a try!

Whole-Grain Snack Mix
Prep time: 5 minutes
Start to finish: 5 minutes
Makes 14 servings (1/2 cup each)

2 cups Fiber One original bran cereal
2 cups Fiber One Honey Clusters cereal
2 cups Honey Nut Cheerios cereal
1 cup raisins
1 cup peanuts or other nut that you like
1 cup carob chips

In a large bowl or gallon sized resealable bag mix all ingredients together. Store tightly covered.

1 serving: Calories 120; Total Fat 1 g

Chocolate Emergency Cookies

2011-12-06T15:10:00.001-07:00

(This isn't a typical post, as this is a HEALTHY BLOG...But we get that it is the Christmas Season, so you need some alternatives to the high cal offerings.)
from Spark People website:

These cookies taste like the corner of the brownie pan, but in controlledportions!

INGREDIENTS
6 oz semi sweet chocolate chips
6 oz bittersweet chocolate (can use dark chocolate), broke into large pieces
1 stick unsalted butter, softened and divided
1 1/2 cup flour
1/3 cup unsweetened cocoa
1 1/2 tsp baking powder
1/2 tsp salt
3/4 cup brown sugar
3/4 cup granulated sugar
3 large eggs
1 1/2 tsp vanilla

DIRECTIONS
1. Melt chocolates and 1/2 stick butter in microwave. Cool briefly.
2. Sift flour, cocoa, baking powder and salt. Set aside.
3. Beat 1/2 stick butter, brown sugar and granulated sugar until theconsistancy of wet sand.
4. Add the eggs and vanilla and mix.
5. Mix in chocolate mixture, beating only until combined.
6. Stir in flour mixture, only until combined.
7. Chill for 1 hour.
8. Dip out with an ice cream scoop (I use a 4 teaspoon cookie dipper) onto agreased cookie sheet.
9. Bake 1 sheet at a time for 9 to 11 minutes in a 350 degree oven. Do not overbake.
10. Cool 2 minutes on pan before moving to cooling racks.

Nutritional Info

Servings Per Recipe: 48
Amount Per Serving
Calories: 102.5

Total Fat: 4.3 g
Cholesterol: 17.9 mg
Sodium: 67.2 mg
Total Carbs: 16.0 g
Dietary Fiber: 0.8 g
Protein: 1.4 g

Diet or a Lifestyle Change?

2011-12-01T10:57:00.001-07:00

You've heard it so many times that you probably say it in your sleep.""Diets don't work; if you want to lose weight and keep it off, youhave to make a lifestyle change.""

But what does a lifestyle change look or feel like, and how do you know whenyou've made one? The way some people talk about it, you'd think there's somesort of mystical wisdom you get when you "make the change" that tellsyou when and what to eat, and how to stop worrying about the number on thescale. Does this mean you'll finally stop craving chocolate and start likingtofu?

The basic difference between a diet mentality and a lifestyle mentality issimply a matter of perspective. Having the right perspective may not make tofutaste better than chocolate, but it can make all the difference in the worldwhen it comes to achieving your goals, avoiding unnecessary suffering along theway, and hanging onto your achievements over the long haul. adapted from a SparkPeople tip

French Women tend to be Slender...How about Us!

2011-11-29T11:46:00.001-07:00

French women suffer a relatively low incidence of coronary heart disease, despite having a diet relatively rich in saturated fats. French drink lots of wine, eat baguettes, croissants, butter, cream, fatty liver pate, pastry and cheese, and yet they maintain a relatively low rate of heart disease and obesity as compared with other Western countries.

So are you wondering how the French eat everything and still manage to stay so skinny? Well, the French women's diet is not entirely a mystery. Two important points which may help you:

1. Notice your food. Be conscious about what you are eating. Choose foods that are high in nutrient content, and avoid those that may be harmful to our health. Natural is always best, with less preservatives and artificial 'stuff'. The important constituent of the French paradox seems to be the diet rich in fruits and fresh vegetables with much fiber and vitamins.

2. Second is to eat slowly. When you eat fast, the tendency is that you will eat more because you are not able to notice that you are already full. Remember to chew your food well and savor every bite. When you slow down with smaller bites, you taste your food more and are satisfied with less.

Is it True The More You Sleep, The Longer You Live?

2011-11-23T10:12:00.001-07:00

“Sleep is the most undervalued contributor to optimal health and performance,” says Dr. Keith Humphreys, professor of psychiatry at Stanford University. Dr. Humphreys does research in addiction treatment, and national mental health and drug policy. He has written for the New York Times and other publications.
Many people have no idea that getting enough sleep is essential for helping them stick to a diet, making their workouts more productive, or boosting their immune system in general.
When it comes to dieting, leptin and ghrelin are the two hormones that regulate appetite, and are adversely affected by sleep deprivation. Ghrelin, which is produced in the stomach, signals to the brain when it’s time to eat. Leptin, on the other hand, is secreted by fat tissue and has the reverse effect, signaling when you are full.
Chronic lack of sleep increases ghrelin, making you feel hungry when you don’t really need to eat, and decreases leptin, urging you to keep eating although you’ve already gotten all the calories you need.
The deep sleep state is also the time during which your body repairs itself, including your sore biceps, which benefits your workout routine.
Making a habit of sleep deprivation comes with a heavy price tag. A nine-year study of nearly 7,000 Alameda County residents, found that those who routinely slept six or fewer hours a night had a 70 percent higher risk of dying (in the same age groups) than did those who slept seven or eight hours per night.
San Francisco Gate September 2, 2007

Healthified Pumpkin Pie from The Titanium Chef

2011-11-16T09:23:00.001-07:00

Thanksgiving is next week, can you believe it?! I don't know where this year has gone or even this month for that matter. I know many of you love pumpkin pie but lets be honest, it may have squash in it but it is not good for you! This year try out this healthified version. It has 53% less fat; 80% less saturated fat; and 24% fewer calories than its original. The secret is in the crust! So don't cheat and use a pre-made one, this one is simple and healthier. And the best part is that your guests will have no idea it is healthier, it tastes that good! Make this pie this week and freeze it until Thanksgiving or whip it up the night before and have one less thing to do that day.

Healthified Pumpkin Pie

Prep time: 25 minutes
Start to finish: 2 hours 25 minutes
Makes 8 servings

Crust:
1 1/4 cups all purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 T skim milk

Filling:
3 egg whites
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. In medium bowl mix flour, sugar, salt and oil with fork until well mixed. Stir in milk, 1 T at a time till all flour is moistened and crust almost leaves sides of bowl. Shape dough into a ball using your hands. Press dough into bottom and up the sides of a 9 inch pie pan.

In medium bowl beat egg whites slightly with whisk or beater. Beat in remaining filling ingredients. Pour filling into pie plate, carefully place in oven and cook for 15 minutes.

Reduce temp to 350. Cover edges of crust with foil to prevent excess browning. Bake about 45 minutes longer or until knife inserted into center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature an additional 5 hours but then should be refrigerated.

1 serving has 250 calories and 7g fat.

How Much Should I Eat?

2011-11-10T08:19:00.001-07:00

You should plan out your meals with emphasis on what you will be doing in the next 3 hrs before each meal. You should be eating 5 meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. So the plan is to consume the most calories when the demand is the highest. From MoveItOrLoseIt.blogspot.com

The Holidays are Coming! Prepare Yourself...

2011-11-08T13:49:00.000-07:00

Your healthy weight is well worth the effort. It reduces your risk of serious health conditions such as high blood pressure, heart disease, stroke and diabetes. To maintain a healthy weight:

1. Embrace healthy eating by choosing a variety of nutrient-rich foods, including fruits, vegetables and whole grains and small amounts of energy-dense foods like olive oil, nuts and dried fruits.

2. Exercise. Aim for 30 to 60 minutes of moderately intense activity daily.

3. Set action goals focused on specific healthy activities such as improving muscle tone through strength training or starting a daily food and activity diary. from Mayo Clinic.com

25 Ways To Think Thin: #25

2011-11-07T08:56:00.000-07:00

Take a walk or do some kind of exercise instead of eating. Exercise has the added advantage of burning calories and decreasing insulin dosage. It also makes you feel good about yourself; overeating never does.

25 Ways To Think Thin: #24

2011-11-04T08:55:00.000-06:00

Make a list of the reasons why you want to lose weight before you begin your diet. While you're dieting, you can read your reasons to help you maintain your willpower.

25 Ways To Think Thin: #23

2011-11-02T08:54:00.000-06:00

Never go to the supermarket when you're hungry. You just may be tempted to buy a lot of food you will regret having bought when you get home.

25 Ways To Think Thin: #22

2011-10-31T08:53:00.000-06:00

Trim recipes. Make only the amount you need for one meal or place leftovers in the refrigerator before you start to eat. This cuts out second helpings.

Happy Halloween from The Titanium Chef

2011-10-31T08:41:00.000-06:00

One of my favorite things about Halloween is eating chili for dinner! I don't know when this tradition started for me but its something I always look forward to. I have wanted to try something other than the traditional chili and started digging around and found a healthy White Chicken Chili. Give it a shot, its super easy to come together and is delicious. Throw it in the crock pot before you go to work and you will come home to the most amazing smelling delicious and healthy meal to serve to your family before you head out trick or treating!

White Chicken Chili
Makes 6 servings: 1 1/3 cups each

1 lb ground chicken
1/2 cup chopped onion
2 tsp chopped garlic
3 cups chicken broth
1 1/2 tsp dried oregano
1 tsp cumin
1/8 tsp ground red pepper
2 medium zucchini chopped
2 cans white beans, drained and rinsed
1 can green chiles
1/2 cup shredded Monterey Jack cheese

Cook ground chicken, onion and garlic in pan until chicken is no longer pink. Stir in all remaining ingredients except cheese. Heat to boiling. Reduce heat, cover and simmer 10 minutes, stirring occasionally until zucchini is tender. Remove from heat, stir in cheese until melted.

1 serving: 330 calories, 5g fat

25 Ways To Think Thin: #21

2011-10-28T08:52:00.000-06:00

Avoid social functions that revolve around food if you feel you can't yet resist all the temptation.

Oven "Fried" Pickles from The Titanium Chef

2011-10-28T08:48:00.000-06:00

A couple of years ago I went to Memphis to visit a friend and he took me out for some Southern bbq and deep fried pickles. Now I love pickles but the last thing that I thought would taste good was pickles that were deep fried. They brought them out with ranch to dip them in, I decided to be brave and took a bite, and I was in love! They were amazing! The warm but still crunchy pickle, battered and deep fried and then dipped in ranch was the perfect combination. Sadly though, they aren't the best thing you could be eating, not even remotely close. So when I saw this recipe for oven "fried" pickles I had to give them a try and surprisingly they were just as good as the fried ones. But with the ones cooked in the oven I could eat a lot more, they are way lower in calories, and best of all you don't have to mess with hot oil. Pair them with a low fat ranch dressing and they are delicious. Give them a shot, even if you think they sound a little scary...I promise you won't regret it!

Oven "Fried" Pickles
Yield 6 servings
Serving size: 4-6 slices

Photo from penniesonaplatter.com

1 jar whole pickles sliced into thick round slices

2 eggs

1/3 cup flour

1 T Worcestershire sauce

1 tsp hot sauce

1 tsp garlic powder

1 tsp Cajun seasoning (I didn't have this, they still were great)

1 tsp black pepper

1 1/2 cups Panko bread crumbs (regular bread crumbs work too, Panko just make them crispier)

Ranch dressing, for serving

Preheat the broiler to high. Set a wire rack on top of a baking sheet and spray with non stick spray.

In a medium bowl, whisk together the eggs and flour. Add Worcestershire sauce, hot sauce, garlic powder, Cajun seasoning and pepper. Stir until fully incorporated.

Place the Panko bread crumbs in a shallow bowl. Dip the pickle first in the egg mixture, then in the bread crumbs. Set on the greased wire rack and repeat with remaining slices.

Broil for about 3 minutes on each side. Be sure to watch them closely, they can burn quickly. Serve with ranch dressing.

25 Ways To Think Thin: #20

2011-10-26T08:51:00.000-06:00

Write out a shopping list before you go to the supermarket. Stick to the list and don't buy extra items.

25 Ways To Think Thin: #19

2011-10-24T08:51:00.000-06:00

Eat before attending a social function that features food. That way, you won't be tempted to eat something you shouldn't once you're there.

25 Ways To Think Thin: #18

2011-10-21T08:50:00.000-06:00

Buy yourself a present to reward yourself instead of eating. The present should have nothing to do with food but should be clothing or some sort of entertainment.

25 Ways To Think Thin: #17

2011-10-19T08:48:00.000-06:00

Brush your teeth right after you finish eating. Once you get rid of the taste of food you won't think about it so much.

Healthy Pumpkin Bread from The Titanium Chef

2011-10-18T08:26:00.000-06:00

My favorite part about fall, other than the leaves changing, is that it means I can start baking with pumpkin! To me that means it is really fall. I love the smell of the pumpking and spices as they are baking, it makes my house smell amazing. Pumpkin bread is one of my favorite things to eat, but I have a hard time enjoying it when I know that it is loaded with sugar and fat. So I did some research to find a healthier recipe, tweaked it a little bit and came up with a great recipe. If you like your pumpkin bread a little sweeter you can increase the sugar, I like mine less sweet and love toasting a slice up in the morning and add a little butter to it. Try it out, its delicious!

Healthy Pumpkin Bread
1 loaf: 16 servings

1/3 cup brown sugar
2 large egg whites
1 1/4 cup pumpkin (not pumpkin pie mix)
1/3 cup applesauce
1 tsp vanilla
1 cup all purpose flour
3/4 cup whole wheat flour
1 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1/2 tsp salt

Preheat oven to 350 degrees. Spray bread pan with non stick spray. In a large bowl with whisk combine brown sugar and egg whites. Add pumpkin, applesauce and vanilla and mix till combined. In a smaller bowl combine flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt. Add flour mixture to pumpkin mixture, stir until just combined. Do not overmix. Pour batter into pan, bake 45-50 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Invert on cooling rack; cool completely.

25 Ways To Think Thin: #16

2011-10-17T08:49:00.000-06:00

Bring a mirror to your own table and watch yourself eat. Do you look like you are racing against time to finish a meal? Do you like the way you look as you eat?

25 Ways To Think Thin: #15

2011-10-14T08:43:00.000-06:00

Restrict your eating to one place. Don't take food into your bedroom or study. This will reduce the number of places you associate with food and eating.

25 Ways To Think Thin: #14

2011-10-12T08:42:00.000-06:00

Never skip a meal. This could be dangerous if yo utake insulin. Besides, most people find that if they skip one meal, they just overeat at the next meal.

25 Ways To Think Thin: #13

2011-10-11T08:40:00.002-06:00

Chew each mouthful of food 20 times before swallowing. It will increase your concentration on what you're eating and stretch the time you spend eating.

25 Ways To Think Thin: #12

2011-10-07T09:04:00.000-06:00

Keep a food diary to help you become more aware of why you overeat. Record the time and what was happening at the time. Were you watching another person eat or a TV show? Also record your feelings at the time. Were you bored, angry, or sad? See if any patterns of overeating emerges from the diary.

25 Ways To Think Thin: #11

2011-10-05T09:04:00.000-06:00

Always keep food out of sight. "Out of sight, out of mind" means you may not even think about food if you're not constantly looking at it.