A woman's nutritional needs are much more specific than a man's. Pam Peeke, M.D., M.Ph., author of Fight Fat After 40 (Viking 2000) and assistant professor of medicine at the University of Maryland School of Medicine explains why:
"Women are special. They have unique nutritional requirements to keep them energized and focused, especially as they age. And that means over the age of 30! Here's a great list of foods that every woman needs to incorporate into her weekly diet to guarantee that as each year goes by, she stays as healthy and fit as she can."
So, just because you work like a man and play even harder, your diet really should be a little more ladylike. Here are some of the most nutrient packed foods to help you get everything you need to fuel that beautiful, wonderful, womanly body.
10. Soy Protein: Found in products like tofu, soy milk, soy nut butter and cereal. Soy protein is heart healthy and rich in phytonutrients. Aim for up to 25 grams of soy protein each day.
9. Whole Grains: They are high in fiber and allow you to stave off digestive problems that are so common in women. Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, barley and quinoa.
8. Foods Rich in Folate: foods such as oranges, asparagus, fortified cereals and beans. Folate is important during pregnancy to ensure proper neural tube development of the fetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.
7. Cranberries and Cranberry Juice: The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, which helps to ward off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health.
6. Water: Though it is not a food, water is important for all metabolic processes in the body. It also helps with digestion, weight loss and improves the appearance of the skin. Drinking eight to 10, eight-ounce glasses of water each day is key, but eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake.
5. Nuts: Nuts are full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Plus, nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an ounce a day. That's 28 peanuts, 14 walnut halves and only 7 Brazil nuts.
4. Green Leafy Vegetables: This category of vegetable includes everything from kale to bok choy to darker lettuces. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to your diet. Try to get at least three servings of vegetables each day.
3. Fruits Rich in Vitamin C: These include citrus, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary disease. Fit 2 to 3 servings of fruit into your daily diet.
2. Iron-rich Foods: Due to their monthly cycles, premenopausal women need more iron. Good sources of iron are garbanzo beans, lean beef, Swiss chard, tofu and dried apricots. Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men
1. Calcium-rich Foods: Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat dairy products, dark green leafy vegetables (kale, broccoli, collard greens), calcium-fortified soy products and tofu, calcium-fortified juices and calcium-fortified grains. Check this list to see how much calcium you need each day:
Dietary Reference Intakes (DRIs)
4 to 8 years: 800 milligrams
9 to 13 years: 1300 milligrams
14 to 18 years: 1300 milligrams
19 to 50 years: 1000 milligrams
51 to 70+ years: 1200 milligrams
Source: The FoodFit Company
5.23.2011
5.13.2011
Lack Of Sleep May Promote Obesity
It is known that short-term sleep deprivation increases plasma concentrations of ghrelin (a hormone related to increased appetite) and decreases those of leptin (a hormone related to satiety.)
In a randomized crossover study, researchers studied twelve normally healthy non-obese men to observe the effect of sleep deprivation on energy intake and physical activity. During the first night of each 48-hour session, subjects had either 8 hours (from midnight to 8:00 a.m.) or 4 hours (from 2:00 a.m. to 6:00 am. of sleep. All foods consumed thereafter (jam on buttered toast for breakfast, buffet for lunch, and a free menu for dinner) were eaten with no restrictions. Physical activity was also recorded. Sensations of hunger, perceived pleasantness of the foods, desire to eat some foods, and sleepiness were also evaluated.
In comparison with the 8-hour sleep session, subjects consumed 559 (22%) more calories on the day after sleep restriction, and hunger was higher before breakfast and dinner. Researchers observed no change in the perceived pleasantness of the foods or in the desire to eat the foods. Physical activity was slightly higher after sleep restriction than after 8 hours of sleep, even though the sensation of sleepiness was more apparent.
In this group of healthy men, one night of reduced sleep led to an increase in food intake and, to a lesser extent, physical activity-related energy expenditure. Although further research is needed to confirm the results of this small study, these results suggest that sleep restriction could be a factor that promotes obesity. B. Romer MA .
Go get some zzzzz's! :)
In a randomized crossover study, researchers studied twelve normally healthy non-obese men to observe the effect of sleep deprivation on energy intake and physical activity. During the first night of each 48-hour session, subjects had either 8 hours (from midnight to 8:00 a.m.) or 4 hours (from 2:00 a.m. to 6:00 am. of sleep. All foods consumed thereafter (jam on buttered toast for breakfast, buffet for lunch, and a free menu for dinner) were eaten with no restrictions. Physical activity was also recorded. Sensations of hunger, perceived pleasantness of the foods, desire to eat some foods, and sleepiness were also evaluated.
In comparison with the 8-hour sleep session, subjects consumed 559 (22%) more calories on the day after sleep restriction, and hunger was higher before breakfast and dinner. Researchers observed no change in the perceived pleasantness of the foods or in the desire to eat the foods. Physical activity was slightly higher after sleep restriction than after 8 hours of sleep, even though the sensation of sleepiness was more apparent.
In this group of healthy men, one night of reduced sleep led to an increase in food intake and, to a lesser extent, physical activity-related energy expenditure. Although further research is needed to confirm the results of this small study, these results suggest that sleep restriction could be a factor that promotes obesity. B. Romer MA .
Go get some zzzzz's! :)
5.03.2011
7 Simple Food Remedies
Here are some things to try to banish the occasional headache or upset tummy with remedies straight from your kitchen.
1. Banana-cure for stress or anxiety
According to Molly Kimball, RD, a medium banana has only 105 calories and 14g of sugar, it fills you up, provides a mild blood sugar boost and has 30% of the day;s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
2. Raisins-cure for high blood pressure
Sixty raisins-about a handful-contain 1g of fiber and 212 mg of potassium. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.
3. Yogurt-constipation or gas
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut's ability to digest beans and dairy lactose, which can cause gas.
4. Can of tuna-cure for a bad mood
A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD.
5. Basil-cure for tummy troubles.
Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD. Use minced fresh basic in sauces or salads.
6. Pear-cure for high cholesterol
One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.
7. Orange Juice-cure for fatigue
The fructose in a 4 ounce glass is a perfect pick me up. Some studies suggest that vitamin C's ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream.
1. Banana-cure for stress or anxiety
According to Molly Kimball, RD, a medium banana has only 105 calories and 14g of sugar, it fills you up, provides a mild blood sugar boost and has 30% of the day;s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
2. Raisins-cure for high blood pressure
Sixty raisins-about a handful-contain 1g of fiber and 212 mg of potassium. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.
3. Yogurt-constipation or gas
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut's ability to digest beans and dairy lactose, which can cause gas.
4. Can of tuna-cure for a bad mood
A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD.
5. Basil-cure for tummy troubles.
Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD. Use minced fresh basic in sauces or salads.
6. Pear-cure for high cholesterol
One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.
7. Orange Juice-cure for fatigue
The fructose in a 4 ounce glass is a perfect pick me up. Some studies suggest that vitamin C's ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream.
4.20.2011
A Healthy, Fast and Easy Dinner from The Titanium Chef
Macaroni and Cheese is one of my favorite comfort foods, especially when it is homemade. But with all of the cream, cheese and butter that is usually in it it is definitely not good for my waistline! Try out this fast and easy and above all healthified dish, you won't even miss the calories!
Healthified Macaroni and Cheese
Prep time: 20 minutes
Start to finish: 45 minutes
Makes: 6 servings (1 cup each)
2 cups uncooked regular or whole wheat elbow macaroni
2 cup fat-free (skim) milk
3 T flour
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper
1/4 tsp ground red pepper (cayenne)
2 cups shredded reduced fat Sharp Cheddar Cheese
In a 3 quart saucepan cook and drain macaroni as directed on package. Return to pan and cover to keep warm. Meanwhile heat oven to 350 and spray an 8 inch square backing dish. In a 2 quart saucepan mix milk, flour, mustard, salt pepper and ground red pepper with wire whisk until smooth. Cook over medium heat, stirring constantly till mixture boils and thickens. Remove from heat and stir in cheese until melted. Add cheese sauce to cooked macaroni, mix well. Spoon into baking dish. Bake 20 to 25 minutes until edges are bubbly.
59% less fat and 24% fewer calories than the original.
Healthified Macaroni and Cheese
Prep time: 20 minutes
Start to finish: 45 minutes
Makes: 6 servings (1 cup each)
2 cups uncooked regular or whole wheat elbow macaroni
2 cup fat-free (skim) milk
3 T flour
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper
1/4 tsp ground red pepper (cayenne)
2 cups shredded reduced fat Sharp Cheddar Cheese
In a 3 quart saucepan cook and drain macaroni as directed on package. Return to pan and cover to keep warm. Meanwhile heat oven to 350 and spray an 8 inch square backing dish. In a 2 quart saucepan mix milk, flour, mustard, salt pepper and ground red pepper with wire whisk until smooth. Cook over medium heat, stirring constantly till mixture boils and thickens. Remove from heat and stir in cheese until melted. Add cheese sauce to cooked macaroni, mix well. Spoon into baking dish. Bake 20 to 25 minutes until edges are bubbly.
59% less fat and 24% fewer calories than the original.
4.13.2011
You Need to Address These Things FIRST, Well Before and During ANY Weight Loss Program
The vast majority of you who are diligent about making the basic changes below will be able to successfully lose weight in a safe and healthy way and experience lifelong success at maintaining your ideal weight, because you will have addressed key underlying lifestyle and emotional issues that were keeping you stuck.
This truly works for the vast majority of people who try it! So please, don't gloss over it. Really evaluate your current habits, and identify where you may still be lagging.
TG 2000 ADVANCE, and TG MAX ULTRA can help you successfully lose weight while simply applying the following eight foundational principles:
1. Eliminate processed foods, sugar, and starches, and replace them with fresh raw vegetables, lean meat and eggs. You should stick to these principles, so that your foods are as nutrient-dense as possible.
2. Reduce your grains and fruits, as their sugars will contribute to the insulin resistance that makes it difficult for you to metabolize fat properly.
3. Replace soda, fruit juices, and other caloric beverages with plenty of pure water every day. Increased water intake has been shown to accelerate weight loss.
4. Add plenty of exercise, and make sure you include high-intensity burst-type exercises which are far superior than any other exercise for boosting weight loss naturally. Exercise is every bit as important as what you eat—NO exceptions—regardless of your age, gender, lifestyle, or level of health. A regular exercise routine is crucial for countless aspects of your health, beyond fitness and body weight—even if it means starting with just 5 minutes per day.
5. Make sure you're getting adequate sleep.
6. Manage your stress. Adopt a technique like meditation and Yoga, which can help you nip cravings in the bud.
7.Whenever you are reducing weight and breaking down body fat, it's important to incorporate a detoxification program. Meta 21 is the product we have designed for this very purpose. Your body stores many toxins inside fat cells, and when you break those down, toxins naturally enter your bloodstream and can actually make you feel sick if you don't take steps to "mop them up."
8. Increasing your protein intake by 30% has been shown to be an effective way to speed up weight loss. There are protein bars, and natural foods, that can contribute more protein in the diet such as great tasting Quinoa. (Pronounced Keen-wah.) This is an extrememly versatile grain that tastes good! It can be added to most any dish, as well as eaten plain, in casseroles, soups, and even as a warm breakfast cereal!
When taking a "lifestyle inventory," you may be surprised to find one little area you've ignored, which, if you made some simple changes, might totally change your situation.
For example, something as simple as cutting out all soda and sweetened beverages could easily be the tipping point that makes your body start losing the fat!
--some excerpts of this article shared from Dr. Mercola, at Mercola.com
This truly works for the vast majority of people who try it! So please, don't gloss over it. Really evaluate your current habits, and identify where you may still be lagging.
TG 2000 ADVANCE, and TG MAX ULTRA can help you successfully lose weight while simply applying the following eight foundational principles:
1. Eliminate processed foods, sugar, and starches, and replace them with fresh raw vegetables, lean meat and eggs. You should stick to these principles, so that your foods are as nutrient-dense as possible.
2. Reduce your grains and fruits, as their sugars will contribute to the insulin resistance that makes it difficult for you to metabolize fat properly.
3. Replace soda, fruit juices, and other caloric beverages with plenty of pure water every day. Increased water intake has been shown to accelerate weight loss.
4. Add plenty of exercise, and make sure you include high-intensity burst-type exercises which are far superior than any other exercise for boosting weight loss naturally. Exercise is every bit as important as what you eat—NO exceptions—regardless of your age, gender, lifestyle, or level of health. A regular exercise routine is crucial for countless aspects of your health, beyond fitness and body weight—even if it means starting with just 5 minutes per day.
5. Make sure you're getting adequate sleep.
6. Manage your stress. Adopt a technique like meditation and Yoga, which can help you nip cravings in the bud.
7.Whenever you are reducing weight and breaking down body fat, it's important to incorporate a detoxification program. Meta 21 is the product we have designed for this very purpose. Your body stores many toxins inside fat cells, and when you break those down, toxins naturally enter your bloodstream and can actually make you feel sick if you don't take steps to "mop them up."
8. Increasing your protein intake by 30% has been shown to be an effective way to speed up weight loss. There are protein bars, and natural foods, that can contribute more protein in the diet such as great tasting Quinoa. (Pronounced Keen-wah.) This is an extrememly versatile grain that tastes good! It can be added to most any dish, as well as eaten plain, in casseroles, soups, and even as a warm breakfast cereal!
When taking a "lifestyle inventory," you may be surprised to find one little area you've ignored, which, if you made some simple changes, might totally change your situation.
For example, something as simple as cutting out all soda and sweetened beverages could easily be the tipping point that makes your body start losing the fat!
--some excerpts of this article shared from Dr. Mercola, at Mercola.com
4.11.2011
A Quick, Easy and Healthy Dinner from The Titanium Chef
Spring is coming and that means it is time to break out the BBQ grill! Kabobs are one of the fastest, most delicious and my personal favorite thing to grill. This recipe caught my eye because it has sweet potatoes on it in place of regular potatoes. Feel free to mix up the vegetables or types of meat to suit your tastes. Your possibilities are endless!
Pork and Sweet Potato Kabobs
Prep Time: 15 minutes
Makes 2 servings (2 kabobs each)
1/3 cup orange marmalade
1 tsp chopped fresh rosemary
1/4 tsp salt
1/2 pound sweet potatoes cut into 8 chunks
2 T water
1/2 pound pork tenderloin cut into 1 inch pieces
1 small zucchini cut into 8 slices
Heat gas or charcoal grill. In saucepan heat rosemary, marmalade and salt to boiling, stirring frequently. Remove from heat, set aside. In microwavable bowl, heat sweet potatoes and 1 tablespoon water, cover loosely with paper towel. Microwave on high 2 to 3 minutes, stirring once, just until potatoes are tender (don't overcook). Drain and rince with cold water. On each of four 10 or 12 inch skewers (if using wood skewers make sure to soak them in water for 10 minutes) carefully thread pork, sweet potatoe and zucchini alternately, leaving 1/4 inch space between each piece. Place kabobs on grill over medium heat. Cover grill and cook 8 to 10 minutes turning once and brushing with marmalade glaze during the last 3 minutes, until pork has no pink in the center.
Per serving (2 kabobs): 370 Calories and 4 1/2 grams of fat
Pork and Sweet Potato Kabobs
Prep Time: 15 minutes
Makes 2 servings (2 kabobs each)
1/3 cup orange marmalade
1 tsp chopped fresh rosemary
1/4 tsp salt
1/2 pound sweet potatoes cut into 8 chunks
2 T water
1/2 pound pork tenderloin cut into 1 inch pieces
1 small zucchini cut into 8 slices
Heat gas or charcoal grill. In saucepan heat rosemary, marmalade and salt to boiling, stirring frequently. Remove from heat, set aside. In microwavable bowl, heat sweet potatoes and 1 tablespoon water, cover loosely with paper towel. Microwave on high 2 to 3 minutes, stirring once, just until potatoes are tender (don't overcook). Drain and rince with cold water. On each of four 10 or 12 inch skewers (if using wood skewers make sure to soak them in water for 10 minutes) carefully thread pork, sweet potatoe and zucchini alternately, leaving 1/4 inch space between each piece. Place kabobs on grill over medium heat. Cover grill and cook 8 to 10 minutes turning once and brushing with marmalade glaze during the last 3 minutes, until pork has no pink in the center.
Per serving (2 kabobs): 370 Calories and 4 1/2 grams of fat
4.06.2011
Caprese Salad from The Titanium Chef
Here is a very simple but very delicious appetizer or snack or even main dish to make using lots of that basil that is so good for you! The tomatoes have tons of great nutrients and the real mozzarella is low fat and loaded with calcium. This is too simple not to try!
Caprese Salad
2 tomatoes
Fresh mozarella cheese
4 basil leaves
Olive Oil
Balsalmic Vinegar
Salt and Pepper
Cut each tomatoe into 4 slices. Lay 4 slices on a plate and top each slice with a slice of mozzarella. Add on another slice of tomato and then top each of those with a basil leaf. Drizzle each stack with a little olive oil and balsalmic vinegar and a sprinkle of salt and pepper. These little stacks look fancy and taste delicious!
Another twist on this is to chop up the tomatoes, cheese and basil and mix together in a bowl with a little olive oil, balsalmic and salt and pepper. Then serve in bowls.
Caprese Salad
2 tomatoes
Fresh mozarella cheese
4 basil leaves
Olive Oil
Balsalmic Vinegar
Salt and Pepper
Cut each tomatoe into 4 slices. Lay 4 slices on a plate and top each slice with a slice of mozzarella. Add on another slice of tomato and then top each of those with a basil leaf. Drizzle each stack with a little olive oil and balsalmic vinegar and a sprinkle of salt and pepper. These little stacks look fancy and taste delicious!
Another twist on this is to chop up the tomatoes, cheese and basil and mix together in a bowl with a little olive oil, balsalmic and salt and pepper. Then serve in bowls.
4.04.2011
Herbs: Who Knew??
Herbs are not only great in meals for spice and added flavor but are key to the nutritional density in the foods you eat. Herbs can protect you against diseases, clear toxins from your body, and provide you with vitamins and minerals.
Here are some examples of such, from a list of nine assembled by Planet Green:
Basil
Basil provides Vitamins A, C, and K, along with iron, manganese, magnesium, and potassium. Loaded with flavonoids, basil helps prevent cell damage from radiation and oxygen.
Ginger
Treat nausea and an upset stomach with ginger; prevent and treat the common cold with its antiviral components.
Fenugreek
This Mediterranean herb is good for menstrual cramps, menopause symptoms, cholesterol, and diabetes.
Flat Leaf Parsley
Parsley is renowned for containing high levels of antioxidants and is full of vitamins, minerals, and dietary fiber that help balance cholesterol and ward off constipation.
Turmeric
The Cork Cancer Research Centre's test results show that turmeric can kill gullet cancer cells in 24 hours!
Sources:
Planet Green February 24, 2011
Here are some examples of such, from a list of nine assembled by Planet Green:
Basil
Basil provides Vitamins A, C, and K, along with iron, manganese, magnesium, and potassium. Loaded with flavonoids, basil helps prevent cell damage from radiation and oxygen.
Ginger
Treat nausea and an upset stomach with ginger; prevent and treat the common cold with its antiviral components.
Fenugreek
This Mediterranean herb is good for menstrual cramps, menopause symptoms, cholesterol, and diabetes.
Flat Leaf Parsley
Parsley is renowned for containing high levels of antioxidants and is full of vitamins, minerals, and dietary fiber that help balance cholesterol and ward off constipation.
Turmeric
The Cork Cancer Research Centre's test results show that turmeric can kill gullet cancer cells in 24 hours!
Sources:
Planet Green February 24, 2011
3.30.2011
Apple-Kiwi Smoothie from The Titanium Chef
Smoothies are a great snack or meal replacement. Lots of times I even have them as a dessert! They are full of lots of good nutrients and taste delicious and the best part is they only take a few minutes to make.
Apple-Kiwi Smoothie
Makes 2 servings
1 small apple cut into chunks (leave the peel on for more fiber and vitamins)
1 kiwi fruit peeled and cut into chunks
4 medium strawberries
2/3 cup 99% Fat Free creamy strawberry Yoplait yogurt
1/3 cup apple juice
Place all ingredients in a blender and blend until smooth. Pour into two glasses and serve immediately.
1 serving has only 150 calories and 1 gram of fat.
Apple-Kiwi Smoothie
Makes 2 servings
1 small apple cut into chunks (leave the peel on for more fiber and vitamins)
1 kiwi fruit peeled and cut into chunks
4 medium strawberries
2/3 cup 99% Fat Free creamy strawberry Yoplait yogurt
1/3 cup apple juice
Place all ingredients in a blender and blend until smooth. Pour into two glasses and serve immediately.
1 serving has only 150 calories and 1 gram of fat.
3.21.2011
Natural Weight Loss Food: Cucumbers
Cucumbers are known as one of the most light and refreshing fruits. Since cucumbers are more than 90% water they contain no fat, almost no carbohydrates and very few calories which makes them a very popular diet friendly snack.
Since cucumbers are mostly water, each 1/2 cup serving contains only ten calories--and thats including the peel! The skin, seeds and membrane of the cucumber contain some fiber. Its estimated that eating a single eight inch cucumber with the peel gives you about 12% of your daily fiber intake. So next time those afternoon munchies hit grab a cucumber!
Since cucumbers are mostly water, each 1/2 cup serving contains only ten calories--and thats including the peel! The skin, seeds and membrane of the cucumber contain some fiber. Its estimated that eating a single eight inch cucumber with the peel gives you about 12% of your daily fiber intake. So next time those afternoon munchies hit grab a cucumber!
3.07.2011
Natural Weight Loss Food: Avocado
Avocados are a famously fatty fruit. The green fleshed avocado for a long time was thought of as the dieters nightmare, containing more fat and calories per pound than almost any other food. But recent scientific research has discovered that avocados are actually loaded with "good" monounsaturated and polyunsaturated fats. These types of fight though still relatively high in calories actually help lower cholesterol levels and decrease the risk of heart disease, which is the leading cause of death for Americans.
The trick to buying avocados is determining the ripeness of the fruit. The skin of a ripe, ready to eat avocado will give a little when you press it firmly. If it is hard, the avocado is not ready. If your thumb practically breaks through the skin, it is overripe. To ripen a green avocado you can place it in a paper bag on the kitchen counter for a few days. To speed up that process even more, toss in a ripe banana or apple. These fruits give off ethylene gas, a natural ripening agent.
Avocados have a tremendous amount of nutrients packed in one small little package. They're loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium (60 percent more than bananas), magnesium and folate, and they contain absolutely no cholesterol or sodium.
The fat content of avocados is truly impressive. A medium-sized avocado contains 30 grams of fat -- as much as a quarter pound of beef. But as we mentioned before, this is mostly "good" fat. Of the 4.5 grams of fat in each serving of avocado (7 percent of the daily allowance), 3.5 grams are monounsaturated and polyunsaturated fats.
These unsaturated fats raise the body's levels of high-density lipoprotein (HDL) -- also known as "good" cholesterol -- and lower levels of low-density lipoprotein, the "bad" cholesterol that contributes to heart disease. For that reason, the American Heart Association recommends a diet that contains 30 percent of calories from healthy unsaturated fats like avocado.
When eaten in moderation, avocados can provide healthy fats for a balanced diet and contribute to long-term cardiovascular health.
The trick to buying avocados is determining the ripeness of the fruit. The skin of a ripe, ready to eat avocado will give a little when you press it firmly. If it is hard, the avocado is not ready. If your thumb practically breaks through the skin, it is overripe. To ripen a green avocado you can place it in a paper bag on the kitchen counter for a few days. To speed up that process even more, toss in a ripe banana or apple. These fruits give off ethylene gas, a natural ripening agent.
Avocados have a tremendous amount of nutrients packed in one small little package. They're loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium (60 percent more than bananas), magnesium and folate, and they contain absolutely no cholesterol or sodium.
The fat content of avocados is truly impressive. A medium-sized avocado contains 30 grams of fat -- as much as a quarter pound of beef. But as we mentioned before, this is mostly "good" fat. Of the 4.5 grams of fat in each serving of avocado (7 percent of the daily allowance), 3.5 grams are monounsaturated and polyunsaturated fats.
These unsaturated fats raise the body's levels of high-density lipoprotein (HDL) -- also known as "good" cholesterol -- and lower levels of low-density lipoprotein, the "bad" cholesterol that contributes to heart disease. For that reason, the American Heart Association recommends a diet that contains 30 percent of calories from healthy unsaturated fats like avocado.
When eaten in moderation, avocados can provide healthy fats for a balanced diet and contribute to long-term cardiovascular health.
2.23.2011
Natural Weight Loss Foods: Whole Wheat Bread
There are so many natural foods out there that are great in helping you lose weight. Over the next couple of weeks we will be highlighting a few of them. The first one is whole wheat bread.
We all know that whole wheat is the best type of wheat but beware, just because your bread is brown does not mean that it is whole wheat. Even if the label says "wheat" bread and boasts "wheat flour" as the first ingredient, it still may not be made with the flour from wheat. That brown color? It comes from caramel coloring.
People still think that bread is fattening, but on the contrary bread can be the best fat-fighting friend on your diet. Bread is naturally low in fat and can be high in fiber. Because it is so versatile you can easily eat many servings a day in place of other high calorie foods. As long as you aren't piling on fatty spreads or fillings, bread can help you lose weight. The trick is to keep yourself from slathering that bread with butter or margarine. Try a little olive oil, it has great flavor and is also good for your heart.
Whole-wheat bread is good for you for a number of reasons. It is high in complex carbohydrates, low in saturated fat, a source of protein and a storehouse of nutrients and fiber.
What milling removes, manufacturers try to put back in. Lost B vitamins -- thiamin, riboflavin, niacin, folic acid -- and iron are added back to form enriched bread products. Many other nutrients, especially minerals and fiber, don't get added back. So if you eat white bread, you're definitely missing a nutrient-rich and fiber opportunity.
The key to buying whole wheat bread is to make sure it says "100% whole wheat". Unless you read the word "whole" you are not getting all the goodness of the bran and germ. Also make sure you check the expiration date before you buy, many whole wheat breads lack the preservitives that prolong freshness. To prevent it from going stale leave at room temperature only what you will eat in a day or two. Freeze the rest and take out slices and defrost them as you need them. Don't refrigerate bread, it only makes it go stale faster.
We all know that whole wheat is the best type of wheat but beware, just because your bread is brown does not mean that it is whole wheat. Even if the label says "wheat" bread and boasts "wheat flour" as the first ingredient, it still may not be made with the flour from wheat. That brown color? It comes from caramel coloring.
People still think that bread is fattening, but on the contrary bread can be the best fat-fighting friend on your diet. Bread is naturally low in fat and can be high in fiber. Because it is so versatile you can easily eat many servings a day in place of other high calorie foods. As long as you aren't piling on fatty spreads or fillings, bread can help you lose weight. The trick is to keep yourself from slathering that bread with butter or margarine. Try a little olive oil, it has great flavor and is also good for your heart.
Whole-wheat bread is good for you for a number of reasons. It is high in complex carbohydrates, low in saturated fat, a source of protein and a storehouse of nutrients and fiber.
What milling removes, manufacturers try to put back in. Lost B vitamins -- thiamin, riboflavin, niacin, folic acid -- and iron are added back to form enriched bread products. Many other nutrients, especially minerals and fiber, don't get added back. So if you eat white bread, you're definitely missing a nutrient-rich and fiber opportunity.
The key to buying whole wheat bread is to make sure it says "100% whole wheat". Unless you read the word "whole" you are not getting all the goodness of the bran and germ. Also make sure you check the expiration date before you buy, many whole wheat breads lack the preservitives that prolong freshness. To prevent it from going stale leave at room temperature only what you will eat in a day or two. Freeze the rest and take out slices and defrost them as you need them. Don't refrigerate bread, it only makes it go stale faster.
2.02.2011
100 Calorie Pack Cookies from the Titanium Chef
100 calorie packs are all the craze right now! You can get just about any food or snack item in them. These pre-packaged items are great for portion control but can get a little pricey if you aren't too careful. And although store bought cookies will do in a pinch lets be honest, homebaked ones are much better! Here is a recipe to make yummy homemade 100 calorie pack cookies, try them out, you won't be disappointed!
100 Calorie Pack Cookies
Adapted from Weight Watchers Online
Makes apporximately 11 packs of 4 cookies each (44 cookies)
Ingredients:
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup brown sugar (don't pack)
1 tsp vanilla extract
1/8 tsp salt
1 large egg white
3/4 cup flour
1/4 tsp baking soda
1/3 cup mini chocolate chips
Directions:
Preheat oven to 375 degrees. In the bowl of a stand mixer, cream together butter, oil and brown sugar. Add in vanilla, egg white and salt. Mix until combined.
In a small bowl, whisk together flour and baking soda. With mixer on low, slowly add flour mixture to butter mixture a little at a time. Remove bowl from mixer and stir in chocolate chips.
Drop by rounded 1/2 teaspoons on baking sheet, about 1 inch apart. Bake cookies until edges are lightly golden, about 5-7 minutes. Place cookies on cooling rack to cool completely. Store in airtight container. Or you can place the cookies in the freezer in 4 cookie packs and pull them out as needed, allowing them to come to room temperature.
One serving is 4 cookies, which is approximately 100 calories.
100 Calorie Pack Cookies
Adapted from Weight Watchers Online
Makes apporximately 11 packs of 4 cookies each (44 cookies)
Ingredients:
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup brown sugar (don't pack)
1 tsp vanilla extract
1/8 tsp salt
1 large egg white
3/4 cup flour
1/4 tsp baking soda
1/3 cup mini chocolate chips
Directions:
Preheat oven to 375 degrees. In the bowl of a stand mixer, cream together butter, oil and brown sugar. Add in vanilla, egg white and salt. Mix until combined.
In a small bowl, whisk together flour and baking soda. With mixer on low, slowly add flour mixture to butter mixture a little at a time. Remove bowl from mixer and stir in chocolate chips.
Drop by rounded 1/2 teaspoons on baking sheet, about 1 inch apart. Bake cookies until edges are lightly golden, about 5-7 minutes. Place cookies on cooling rack to cool completely. Store in airtight container. Or you can place the cookies in the freezer in 4 cookie packs and pull them out as needed, allowing them to come to room temperature.
One serving is 4 cookies, which is approximately 100 calories.
1.17.2011
8 Fat Fighting Foods
These 8 great foods do the work for you, they have proven lipid-melting powers that help you slim. Whats not to love about that!
Almonds Dieters with 3 ounces of these nuts every single day reduced their weight and boy-mass index by 18 percent as compared to an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid which can speed the metabolism of fats. Stick to 12 almonds per serving.
Berries Strawberries and raspberries are loaded with Vitamin C and can help you sizzle up to 30 percent more fat during exercise suggests research from the Arizona State University at Mesa. Blend a vinagaigrette of 1 cup berries and 1/4 cup balsalmic vinegar.
Cinnamon Sprinking 1/4 teaspoon on your food may prevent a postmeal insuling sipke-the increase normally occurst after you eat and signals that body that it should store fat rather than burn it. Add a dash to your oatmeal, yogurt or coffee.
Mustard The spice that gives mustard its color, tumeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Get rid of mayo in favor of mustard or sprinkle tumeric on cauliflower and roast for a tangy side.
Oranges They contain fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshley squeezed OJ (with pulp!) for the biggest payback.
Soybeans These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add 1/2 cup edamame to salad.
Sweet potatoes They are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato-think of two bars of soap as a portion size-and top with a dollop of lowfat or nonfat cottage cheese.
Swiss Cheese "Calcium rich foods reduce fat-producing enzymes and increase fat breakdown," says Michael B Zemel, Ph.D., director of the Nutrition Institutue at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department. Layer a slice on a sandwich or stack some on high-fiber crackers.
Almonds Dieters with 3 ounces of these nuts every single day reduced their weight and boy-mass index by 18 percent as compared to an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid which can speed the metabolism of fats. Stick to 12 almonds per serving.
Berries Strawberries and raspberries are loaded with Vitamin C and can help you sizzle up to 30 percent more fat during exercise suggests research from the Arizona State University at Mesa. Blend a vinagaigrette of 1 cup berries and 1/4 cup balsalmic vinegar.
Cinnamon Sprinking 1/4 teaspoon on your food may prevent a postmeal insuling sipke-the increase normally occurst after you eat and signals that body that it should store fat rather than burn it. Add a dash to your oatmeal, yogurt or coffee.
Mustard The spice that gives mustard its color, tumeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Get rid of mayo in favor of mustard or sprinkle tumeric on cauliflower and roast for a tangy side.
Oranges They contain fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshley squeezed OJ (with pulp!) for the biggest payback.
Soybeans These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add 1/2 cup edamame to salad.
Sweet potatoes They are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato-think of two bars of soap as a portion size-and top with a dollop of lowfat or nonfat cottage cheese.
Swiss Cheese "Calcium rich foods reduce fat-producing enzymes and increase fat breakdown," says Michael B Zemel, Ph.D., director of the Nutrition Institutue at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department. Layer a slice on a sandwich or stack some on high-fiber crackers.
1.12.2011
Cheesy Potato Skins from the Titanium Chef
I absolutely love potatoes in all forms! These potato skins have an amazing flavor, are super easy to make and are pretty healthy. They are perfect as a side dish or an appetizer, try them out and I promise you won't be disappointed.
Cheesy Potato Skins
5 large russet potatoes
1 tsp olive oil
1/2 tsp paprika
1/4 tsp salt
1/8 tsp cayenne pepper
2 T freshly grated Parmesan Cheese
Preheat oven to 400 degrees. Scrub the potatoes well. With a paring knife remove the skin and about an 1/8 of an inch of the flesh in long 1 to 2 inch wide strips. (Reserve peeled potato for another use) Toss skins with oil, paprika, salt and cayenne. Place in a single layer on a lightly oiled baking sheet; sprinkle with Parmesan. Bake until tender and golden, 25 to 30 minutes.
Cheesy Potato Skins
5 large russet potatoes
1 tsp olive oil
1/2 tsp paprika
1/4 tsp salt
1/8 tsp cayenne pepper
2 T freshly grated Parmesan Cheese
Preheat oven to 400 degrees. Scrub the potatoes well. With a paring knife remove the skin and about an 1/8 of an inch of the flesh in long 1 to 2 inch wide strips. (Reserve peeled potato for another use) Toss skins with oil, paprika, salt and cayenne. Place in a single layer on a lightly oiled baking sheet; sprinkle with Parmesan. Bake until tender and golden, 25 to 30 minutes.
1.07.2011
Enchiladas from the Titanium Chef
Now that the holidays are over most of us are trying to get back to a normal amount of sugar in our lives and start eating a little healthier! These enchiladas are amazing and are packed full of healthy things and are big on taste. Try them out, you won't be disappointed!
Enchiladas
4 oz fat free chicken broth
1 T canola oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1 cup grated zucchini
2 cups boneless, skinless chicken breast, cooked and shredded
2 T chopped cilantro
1 1/2 cups low fat part-skim grated mozzarella cheese
1 4oz can diced green chiles
4 cloves garlic
1 19oz can green enchilada sauce
8-10 whole wheat tortillas
Sliced black olives
Light or fat free sour cream
Preheat oven to 350 degrees. Prepare all ingredients for assembly. In a large frying pan, bring chicken broth and canola oil to just boiling. Add onion and green pepper and saute until onions are tender. Add grated zucchini and saute until just cooked. Drain off liquid and remove from heat. Add cooked chicken to vegetable mixture and stir. Add cilantro, 1 1/4 cups cheese (reserving 1/4 cup for later), green chiles, and garlic. Stir to combine.
Layer 1/2 cup enchilada sauce in the bottom of a 9X13 pan sprayed with nonstick cooking spray. fill tortillas with meat and vegetable mixture. Spoon about 1 T enchilada sauce over meat mixture. Roll tortillas up and put in pan with seam down. Ladle remaining sauce over enchiladas, making sure tortillas are completely covered in sauce. Cover with tin foil and bake 12-15 minutes. Remove foil and sprinkle on remaining cheese...or a little more :) Bake 10 minutes more until cheese is melted. Then turn on boiler and plance enchiladas near the top. Let it broil until cheese is slightly brown and crispy. Stay right at oven and watch while the broiler is on, it will go from browned to burnt really fast! Garnish with olives and sour cream.
Enchiladas
4 oz fat free chicken broth
1 T canola oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1 cup grated zucchini
2 cups boneless, skinless chicken breast, cooked and shredded
2 T chopped cilantro
1 1/2 cups low fat part-skim grated mozzarella cheese
1 4oz can diced green chiles
4 cloves garlic
1 19oz can green enchilada sauce
8-10 whole wheat tortillas
Sliced black olives
Light or fat free sour cream
Preheat oven to 350 degrees. Prepare all ingredients for assembly. In a large frying pan, bring chicken broth and canola oil to just boiling. Add onion and green pepper and saute until onions are tender. Add grated zucchini and saute until just cooked. Drain off liquid and remove from heat. Add cooked chicken to vegetable mixture and stir. Add cilantro, 1 1/4 cups cheese (reserving 1/4 cup for later), green chiles, and garlic. Stir to combine.
Layer 1/2 cup enchilada sauce in the bottom of a 9X13 pan sprayed with nonstick cooking spray. fill tortillas with meat and vegetable mixture. Spoon about 1 T enchilada sauce over meat mixture. Roll tortillas up and put in pan with seam down. Ladle remaining sauce over enchiladas, making sure tortillas are completely covered in sauce. Cover with tin foil and bake 12-15 minutes. Remove foil and sprinkle on remaining cheese...or a little more :) Bake 10 minutes more until cheese is melted. Then turn on boiler and plance enchiladas near the top. Let it broil until cheese is slightly brown and crispy. Stay right at oven and watch while the broiler is on, it will go from browned to burnt really fast! Garnish with olives and sour cream.
12.20.2010
Light Loaded Potato Soup from the Titanium Chef
Baked potato soup is delicious but with all the cream, butter and sour cream it isn't exactly healthy for you. This recipe is adapted from "Cooking Light". Give it a try, its very easy to throw together and is just as delicious as its fattier counterpart.
Light Loaded Potato Soup
Makes 4 servings (about 1 1/4 cup each)
4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions
Scrub and dry potatoes, prick them all over with a fork. Place potatoes on a plate and microwave them on high, about 13 mintues. Potatoes should be tender. Cut them in half, set aside.
While the potatoes are cooking, heat the oil in a sauce pan over medium high heat. Add onion, and saute for 3 minutes. Add broth.
In a small bowl, combine flour and 1/2 cup milk. Add the mixture to the pan wit 1 1/2 cups milk. Bring to a boil, stirring frequently. Cook for 1 minutes.
Remove pan from the heat. Stir in sour cream, salt and pepper. Set aside.
Place a paper towel on a microwave safe plate. Arrange bacon halves on paper towel, cover them with a second paper towel. Microwave on high for 4 minutes. Crumble bacon. Set aside.
Scoop the potato pulp out of the skins, and mash the pulp into the soup. Discard skins.
Garnish each serving of soup with cheese, green onions and crumbled bacon. Serve immediately.
Light Loaded Potato Soup
Makes 4 servings (about 1 1/4 cup each)
4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions
Scrub and dry potatoes, prick them all over with a fork. Place potatoes on a plate and microwave them on high, about 13 mintues. Potatoes should be tender. Cut them in half, set aside.
While the potatoes are cooking, heat the oil in a sauce pan over medium high heat. Add onion, and saute for 3 minutes. Add broth.
In a small bowl, combine flour and 1/2 cup milk. Add the mixture to the pan wit 1 1/2 cups milk. Bring to a boil, stirring frequently. Cook for 1 minutes.
Remove pan from the heat. Stir in sour cream, salt and pepper. Set aside.
Place a paper towel on a microwave safe plate. Arrange bacon halves on paper towel, cover them with a second paper towel. Microwave on high for 4 minutes. Crumble bacon. Set aside.
Scoop the potato pulp out of the skins, and mash the pulp into the soup. Discard skins.
Garnish each serving of soup with cheese, green onions and crumbled bacon. Serve immediately.
12.06.2010
Pumpkin Pie Bites from The Titanium Chef
I love baking during this time of the year because I can use pumpkin! I know I could bake with it all year long but there is just something about chilly weather that makes baking with pumpkin perfect. Try this delicious recipe from The Biggest Loser's chef Devin Alexander. It contains healthy fruits, whole grains and natural sweeteners. And another great bonus is that pumpkins are loaded with the cancer-fighting antioxidant beta carotene. What could be better than that, a delicious dessert that will also help prevent cancer?!? Try it out, you won't be disappointed!
Pumpkin Pie Bites
Serves 32
Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt
Heat the oven to 350 degrees. Coat and 11X7 glass or ceramic baking dish with cooking spray.
Finely grind cereal in food processer. Transfer to a small mixing bowl and stir in syrup and cinnamon. Spoon into baking dish; spread evenly across bottom. Bake for 7-9 minutes, or until lightly browned.
Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly. Fold in pumpkin, agave nectar and flour until well-combined. Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined. Pour into baked crust, spreading in an even layer. Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean. Cool on wire rack.
Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length). Top each bit with 1 tsp whipped topping, if desired.
Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.
Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup. If you have a local Sam's Club or Costco they have by far the best deals on agave.
Pumpkin Pie Bites
Serves 32
Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt
Heat the oven to 350 degrees. Coat and 11X7 glass or ceramic baking dish with cooking spray.
Finely grind cereal in food processer. Transfer to a small mixing bowl and stir in syrup and cinnamon. Spoon into baking dish; spread evenly across bottom. Bake for 7-9 minutes, or until lightly browned.
Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly. Fold in pumpkin, agave nectar and flour until well-combined. Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined. Pour into baked crust, spreading in an even layer. Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean. Cool on wire rack.
Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length). Top each bit with 1 tsp whipped topping, if desired.
Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.
Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup. If you have a local Sam's Club or Costco they have by far the best deals on agave.
12.01.2010
Peasant Stew from the Titanium Chef
Winter seems to be in full swing and all I want to eat is soup. This soup has a lot of great flavors in it and is very low in calories and fat. You can even make it healthier by making it vegetarian and leaving the chicken thighs out. There are two kinds of beans in the soup so you will still get lots of great protein without the chicken. This is a great crockpot recipe, try it out!
Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream
Combine cumin, salt and pepper; sprinkle over chicken. Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8. Check chicken to make sure it is cooked through.
Place 1 chicken thigh each in 6 bowls. Ladle 1 1/4 cups stew into each bowl. Top with 2 tsp cilantro and 2 tsp sour cream.
Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream
Combine cumin, salt and pepper; sprinkle over chicken. Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8. Check chicken to make sure it is cooked through.
Place 1 chicken thigh each in 6 bowls. Ladle 1 1/4 cups stew into each bowl. Top with 2 tsp cilantro and 2 tsp sour cream.
11.16.2010
Tips on Cooking and Portion Control
Watching portion sizes when you eat out is easy when you use tricks like these.
Soups, Stews, Side Dishes
Just before serving, turn the food into a large dry or liquid measuring cup; level the top. Divide this yield by the number of servings. For example, if the yield is 4 cups, and the recipe makes 4 servings, divide 4 cups by 4--each serving is 1 cup.
Casseroles
Choose a round or square casserole dish. Just before serving, divide the food into equal portions. First locate the center, then cut through it, dividing the casserole into equal portions.
- A deck of cards is equal to a 3 to 4 ounce portion of meat, poultry or fish. the palm of a small or average-sized hand is about the same portion.
- The last join of your thumb or a domino is about the size of a 1-ounce portion of cheese.
- A tennis ball is equal in size to a medium apple or orange.
- A medium-size closed fist or a baseball is about the size of a 1-cup measure of cereal, pasta, fruit, or vegetables.
- A handful of chips is equal to a 1-ounce serving.
- A computer mouse is equal in size to a medium potato.
Soups, Stews, Side Dishes
Just before serving, turn the food into a large dry or liquid measuring cup; level the top. Divide this yield by the number of servings. For example, if the yield is 4 cups, and the recipe makes 4 servings, divide 4 cups by 4--each serving is 1 cup.
Casseroles
Choose a round or square casserole dish. Just before serving, divide the food into equal portions. First locate the center, then cut through it, dividing the casserole into equal portions.
11.01.2010
Low Fat Pumpkin Pancakes from the Titanium Chef
I can't get enough pumpkin right now, it has been going in bread, cookies, muffins, oatmeal, granola and now these tasty pancakes! There is just the right amount of pumpkin in these, they are good with a chopped apple or a handful or raisins or chopped cranberries thrown in. Enjoy them with warm maple syrup.
Pumpkin Pancakes
1 cup flour
1/4 cup brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 T canola oil
1 cup nonfat milk
1/3 cup pure pumpkin
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mitxture into dry ingredients just until moistened, don't over stir! There will be small lumps and that is exactly how its supposed to be. Let batter sit for five minutes.
For each pancake, scoop 1/4 cup batter on a hot griddle or nonstick skilled sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
Makes 8-10 pancakes.
Per two pancake serving: Calories 226, calories from fat 46, total fat 5g.
Pumpkin Pancakes
1 cup flour
1/4 cup brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 T canola oil
1 cup nonfat milk
1/3 cup pure pumpkin
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mitxture into dry ingredients just until moistened, don't over stir! There will be small lumps and that is exactly how its supposed to be. Let batter sit for five minutes.
For each pancake, scoop 1/4 cup batter on a hot griddle or nonstick skilled sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
Makes 8-10 pancakes.
Per two pancake serving: Calories 226, calories from fat 46, total fat 5g.
10.18.2010
Spicy Sweet and Sour Pork from The Titanium Chef
This is a quick and easy dinner and tastes delicious! Its a nice one-dish dinner that is loaded with veggies, tender pork and ad a bold Asian inspired flavor. A bed of coconut rice would be a perfect accompaniment!
Spicy Sweet and Sour Pork
Prep Time: 20 minutes
Yield: 4 servings (serving size about 1 1/2 cups)
1/4 cup slivered almonds
1 pound pork tenderloin cut into 3/4 inch cubes
2 T cornstarch, divided
3 T low-sodium soy sauce, divided
1 8-ounce can pineapple chunks in juice, undrained
1/4 cup cider vinegar
2 T ketchup
3 tsp Sriracha (hot chile sauce)
1 T canola oil
1 cup chopped onion
1 tsp minced ginger
1/2 tsp minced garlic
1 cup chopped green bell pepper
1/4 cup slivered green onions
Preheat oven to 400 degrees. Place almonds on a baking sheet; bake for 4 minutes or until toasted and set aside. While almonds cook, combine pork, 1 T cornstartch and 1 T soy sauce; toss well to coat. Drain pineapple in a sieve over a bowl, reserving juice. Combine Juice, remaining 1 T cornstarch, remaining 2 T soy sauce, vinegar, sugar, ketchup and Sriracha, stirring with a whisk. Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add pork to pan, saute 3 minutes. Add 1 cup onion, ginger and garlic; saute 1 minute. Stir in pineapple and bell pepper, saute 3 minutes stirring frequently. Stir in vinegar mixture; bring to a boil. Cook 1 minute; stirring constantly. Sprinkle with almonds and green onions.
Coconut Rice: Combine 1 cup uncooked basmati rice, 1 1/4 cups water, 1/2 cup light coconut milk and 1/4 tsp salt in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 16 minutes or until liquid is absorbed.
Spicy Sweet and Sour Pork
Prep Time: 20 minutes
Yield: 4 servings (serving size about 1 1/2 cups)
1/4 cup slivered almonds
1 pound pork tenderloin cut into 3/4 inch cubes
2 T cornstarch, divided
3 T low-sodium soy sauce, divided
1 8-ounce can pineapple chunks in juice, undrained
1/4 cup cider vinegar
2 T ketchup
3 tsp Sriracha (hot chile sauce)
1 T canola oil
1 cup chopped onion
1 tsp minced ginger
1/2 tsp minced garlic
1 cup chopped green bell pepper
1/4 cup slivered green onions
Preheat oven to 400 degrees. Place almonds on a baking sheet; bake for 4 minutes or until toasted and set aside. While almonds cook, combine pork, 1 T cornstartch and 1 T soy sauce; toss well to coat. Drain pineapple in a sieve over a bowl, reserving juice. Combine Juice, remaining 1 T cornstarch, remaining 2 T soy sauce, vinegar, sugar, ketchup and Sriracha, stirring with a whisk. Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add pork to pan, saute 3 minutes. Add 1 cup onion, ginger and garlic; saute 1 minute. Stir in pineapple and bell pepper, saute 3 minutes stirring frequently. Stir in vinegar mixture; bring to a boil. Cook 1 minute; stirring constantly. Sprinkle with almonds and green onions.
Coconut Rice: Combine 1 cup uncooked basmati rice, 1 1/4 cups water, 1/2 cup light coconut milk and 1/4 tsp salt in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 16 minutes or until liquid is absorbed.
10.11.2010
Healthy Makeover Pumpkin Bread from the Titanium Chef
Pumpkin bread is one of my all time favorite fall recipes! Sadly these type of quick breads can be really unhealthy...lots of oil and sugar. This recipe has half the sugar of a normal one and only a little oil! And the best part is that you will never notice a difference, that is how good it is! Throw in a handful of chocolate chips to make it a tasty dessert!
Healthy Makeover Pumpkin Bread
1 cup light brown sugar
2 large egg whites
1 cup pure pumpkin (not pumpkin pie mix)
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 tsp vanilla extract
1 cup all purpose flour
3/4 cup whole wheat flour
1 1/2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
Preheat oven to 350 degrees. Spray 8 1/2" by 4 1/2" meatal loaf pan with cooking spray. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine. In medium bowl, combine all purpose 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 prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Remove from pan and put on cooling rack; cool completely. There are 16 servings in this loaf; each one has 140 calories and 4 grams of fat.
Healthy Makeover Pumpkin Bread
1 cup light brown sugar
2 large egg whites
1 cup pure pumpkin (not pumpkin pie mix)
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 tsp vanilla extract
1 cup all purpose flour
3/4 cup whole wheat flour
1 1/2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp baking soda
1/2 tsp salt
Preheat oven to 350 degrees. Spray 8 1/2" by 4 1/2" meatal loaf pan with cooking spray. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine. In medium bowl, combine all purpose 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 prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Remove from pan and put on cooling rack; cool completely. There are 16 servings in this loaf; each one has 140 calories and 4 grams of fat.
10.04.2010
Stuffed Pepper Soup from The Titanium Chef
I think fall might finally be coming, its been a record high September where I live but the forcast this week is rainy and 70 degrees, perfect soup weather! This soup is really easy to put together and has a delicious flavor and the best part is that it is good for you! Give it a try!
Stuffed Pepper Soup
Makes 8 cups
Prep time: 15 minutes
Cook time: 30 minutes
1 lb lean ground beef or turkey
1/2 onion, diced
2 stalks celery, diced
1 lb bell peppers diced (approx 3 large)
2 cloves garlic, minced
1 (14.5 oz) can diced or crushed tomatoes
2 cups water or low sodium beef broth
1 T beef base
salt and pepper
rice
In a large stock pot, crumble ground beef and stir in onion, celery, peppers and garlic. Heat over high to brown beef and sweat and soften the vegetables. About 10 minutes. Add tomatoes, beef stock or water and beef base. Simmer 15 minutes or longer until ready to serve. Taste and season with salt and fresh ground pepper. Serve with fresh rice.
Stuffed Pepper Soup
Makes 8 cups
Prep time: 15 minutes
Cook time: 30 minutes
1 lb lean ground beef or turkey
1/2 onion, diced
2 stalks celery, diced
1 lb bell peppers diced (approx 3 large)
2 cloves garlic, minced
1 (14.5 oz) can diced or crushed tomatoes
2 cups water or low sodium beef broth
1 T beef base
salt and pepper
rice
In a large stock pot, crumble ground beef and stir in onion, celery, peppers and garlic. Heat over high to brown beef and sweat and soften the vegetables. About 10 minutes. Add tomatoes, beef stock or water and beef base. Simmer 15 minutes or longer until ready to serve. Taste and season with salt and fresh ground pepper. Serve with fresh rice.
9.27.2010
10 Healthy Breakfast Tips from Discovery Health
We have talked quite a bit lately on the importance of eating breakfast...well here we go again! Its that important!!
10 Healthy Breakfast Tips
10: Eat Breakfast, Lose Weight
If you are watching calories, you might think that skipping breakfast is a great way to lower your caloric intake. Not so, breakfast skippers actually end up snacking throughout the day, often overeating and binging on foods that are high in empty calories and less diet friendly. Eating a healthy breakfast will help jumpstart your metabolism!
9:Plan Ahead
The morning rush can sabatoge your diet. You're late, you're hungry and the drive thru is calling your name! With a little planning and preparation you can save yourself from unhealthy breakfasts. Prepare healthy breakfast options like homemade granola or fiber rich muffins. Keep handy morning-rush-friendly foods including yogurt, fruit, whole grain cereals, whole grain breads and nut butters for on the go sandwiches.
8: Eggs-good or bad?
One large egg is low in calories and sodium, provides more than 6g of protein, more than 250mg of choline, which helps your cells function properly and may help keep your mind sharp, a good source of lutein which is important for eye health.
7: Oh, Oats
Oatmeal is good for you. It is rich in fiber, omega-3 fatty acids, folate and potassium--and thats before you add any fruit or flavorings--can lower your cholesterol levels and reduce your risk of heart disease.
6: Superfoods
If you were offered a pill that would boost your mood, help you lose weight and lower your risk of serious disease including heart disease, diabetes and cancer, you probably wouldn't think twice before taking it. Unfortunately that pill doesn't exist yet but there are about a dozen "superfoods" that can do the job just as well. Some great breakfast ones include: nuts and seeds, berries, oats, soy, tea, low fat yogurt. Its easy to incorporate these into your diet. Toss a handful of walnuts and blueberries into your oatmeal or yogurt. Some other superfoods to consider--although maybe not for breakfast--broccoli, garlic, onions, tomatoes and dark leafy greens. Try whipping up an omelet or frittata to incorporate some of these.
5: Smart Smoothies
If you like to pick up smoothies on the go, be choosey. A lot of them are more like desserts. And some contain the amount of calories you need in a day...not in one meal. The healthiest smoothie option is to make it at home, then you have control over what is going in it. You need a blender, ice, fruit (fresh or frozen) and yogurt or juice.
4: Brew your own
Fifty four percent of American adults drink coffee everyday and about 14 percent of those drink gourmet coffee beverages. Coffee drinkers also just don't sip in the morning, they usually consume about 3 cups a day and that is a lot of unwanted calories depending on your preparation. Brewing your own coffee in the morning can save you a lot of unwanted calories and sugar. One cup of black coffee has almost no calories and no fat, but with each teaspoon of sugar you are adding 50 calories. If you take it light each tablespoon of cream adds about 20 calories and 2g of fat. Adding flavored syrups, whipped cream and drizzled caramel quickly turns your caffeine fix into a calorie, sugar and fat laden dessert. Prepare your coffee at home and you will be less tempted to turn it into dessert.
3: Fiber
Fiber is a carbohydrate, one that humans cannot digest. Why eat something you are unable to digest? Fiber helps you feel full longer, you don't snack as often, and it also has been shown to lower cholesterol levels and lower your risk of heart disease. Adults should try to eat 5g of fiber at breakfast-women should aim for 20g in a day and men for 30g. Those grams add up quickly if you are smart about the food that you choose. Breakfast cereals, fruit, vegetables, whole grains and beans are all great sources of fiber.
2: Protein
Protein is important-its found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine. Experts suggest you aim for 5g protein in every breakfast. Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help start your day with a good shot of protein.
1: Model Healthy Eating for Your Kids
The Center for Disease Control and Prevention (CDC) has reported that childhood obesity rates have doubled over the last two decades, and overweight kids are more likely to be overweight adults. When you eat a healthy breakfast your are modeling that good behavior to your kids, who will not only be more likely to eat breakfast themselves but will be more likely to form a positive relationship with food and a better body image, better weight control and improved school performance.
10 Healthy Breakfast Tips
10: Eat Breakfast, Lose Weight
If you are watching calories, you might think that skipping breakfast is a great way to lower your caloric intake. Not so, breakfast skippers actually end up snacking throughout the day, often overeating and binging on foods that are high in empty calories and less diet friendly. Eating a healthy breakfast will help jumpstart your metabolism!
9:Plan Ahead
The morning rush can sabatoge your diet. You're late, you're hungry and the drive thru is calling your name! With a little planning and preparation you can save yourself from unhealthy breakfasts. Prepare healthy breakfast options like homemade granola or fiber rich muffins. Keep handy morning-rush-friendly foods including yogurt, fruit, whole grain cereals, whole grain breads and nut butters for on the go sandwiches.
8: Eggs-good or bad?
One large egg is low in calories and sodium, provides more than 6g of protein, more than 250mg of choline, which helps your cells function properly and may help keep your mind sharp, a good source of lutein which is important for eye health.
7: Oh, Oats
Oatmeal is good for you. It is rich in fiber, omega-3 fatty acids, folate and potassium--and thats before you add any fruit or flavorings--can lower your cholesterol levels and reduce your risk of heart disease.
6: Superfoods
If you were offered a pill that would boost your mood, help you lose weight and lower your risk of serious disease including heart disease, diabetes and cancer, you probably wouldn't think twice before taking it. Unfortunately that pill doesn't exist yet but there are about a dozen "superfoods" that can do the job just as well. Some great breakfast ones include: nuts and seeds, berries, oats, soy, tea, low fat yogurt. Its easy to incorporate these into your diet. Toss a handful of walnuts and blueberries into your oatmeal or yogurt. Some other superfoods to consider--although maybe not for breakfast--broccoli, garlic, onions, tomatoes and dark leafy greens. Try whipping up an omelet or frittata to incorporate some of these.
5: Smart Smoothies
If you like to pick up smoothies on the go, be choosey. A lot of them are more like desserts. And some contain the amount of calories you need in a day...not in one meal. The healthiest smoothie option is to make it at home, then you have control over what is going in it. You need a blender, ice, fruit (fresh or frozen) and yogurt or juice.
4: Brew your own
Fifty four percent of American adults drink coffee everyday and about 14 percent of those drink gourmet coffee beverages. Coffee drinkers also just don't sip in the morning, they usually consume about 3 cups a day and that is a lot of unwanted calories depending on your preparation. Brewing your own coffee in the morning can save you a lot of unwanted calories and sugar. One cup of black coffee has almost no calories and no fat, but with each teaspoon of sugar you are adding 50 calories. If you take it light each tablespoon of cream adds about 20 calories and 2g of fat. Adding flavored syrups, whipped cream and drizzled caramel quickly turns your caffeine fix into a calorie, sugar and fat laden dessert. Prepare your coffee at home and you will be less tempted to turn it into dessert.
3: Fiber
Fiber is a carbohydrate, one that humans cannot digest. Why eat something you are unable to digest? Fiber helps you feel full longer, you don't snack as often, and it also has been shown to lower cholesterol levels and lower your risk of heart disease. Adults should try to eat 5g of fiber at breakfast-women should aim for 20g in a day and men for 30g. Those grams add up quickly if you are smart about the food that you choose. Breakfast cereals, fruit, vegetables, whole grains and beans are all great sources of fiber.
2: Protein
Protein is important-its found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine. Experts suggest you aim for 5g protein in every breakfast. Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help start your day with a good shot of protein.
1: Model Healthy Eating for Your Kids
The Center for Disease Control and Prevention (CDC) has reported that childhood obesity rates have doubled over the last two decades, and overweight kids are more likely to be overweight adults. When you eat a healthy breakfast your are modeling that good behavior to your kids, who will not only be more likely to eat breakfast themselves but will be more likely to form a positive relationship with food and a better body image, better weight control and improved school performance.
9.21.2010
Healthy Snacks You Have At Home
Do you hate it when those hunger pains start in between meal times? Or do you ever get the late night munchies but think I can't force down another rice cake? Well you are in luck because there are lots of healthy snacks that you probably have sitting in your fridge and pantry, you just need to know what to do with them! Here are some healthy snack ideas:
Great Fridge Finds. Unless you never go grocery shopping, chances are pretty good that you have some great things in your fridge. And if you never go grocery shopping then read this, make a list, and go stock up! Nuts and nut butters have definitely made a comeback as a rich and nutritious food. Just be aware of the portion size. Keep it to two tablespoons of peanut butter. Spread it on an apple, baby carrots or celery sticks to help you make it to dinner. Natural peanut butter is best so grab some the next time you are at the store.
Got salsa leftover from last nights Mexican night? Pair it with some carrots or cucumber spears, its really good! If you are really famished and have a can of beans, mix it up with a few tablespoons of salsa and eat it with a handful of tortilla chips or wrap it up in a tortilla and you have a great high fiber snack.
A Dozen Healthy Pantry pick me ups:
1. Carrots-cut them into sticks and dip them into salsa, light salad dressing, yogurt dip or peanut butter.
2. Bananas-on their own they are great but cut them up and throw them in a smoothie or freeze them for a fun treat and they are even better.
3. Celery-they are as versatile as carrots but with even fewer calories. And they are crunchy enough to help die hard chip fans get through their munchies.
4. Cucumbers-slice them up and sprinkle them lightly with salt for a refreshing snack.
5. Dried cereal-mix this up with nuts and dried fruit for a great after the gym snack. Just make sure to keep your serving size to 1/2 cup.
6. Nuts - Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6-ounce yogurt for a healthy bite.
7. Orange juice/Other juices - If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment.
8. Peanut butter - Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat.
9. Quesadillas - Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business.
10. Raisins - sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix.
11. Salsa - makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo.
12. Yogurt - If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set.
Great Fridge Finds. Unless you never go grocery shopping, chances are pretty good that you have some great things in your fridge. And if you never go grocery shopping then read this, make a list, and go stock up! Nuts and nut butters have definitely made a comeback as a rich and nutritious food. Just be aware of the portion size. Keep it to two tablespoons of peanut butter. Spread it on an apple, baby carrots or celery sticks to help you make it to dinner. Natural peanut butter is best so grab some the next time you are at the store.
Got salsa leftover from last nights Mexican night? Pair it with some carrots or cucumber spears, its really good! If you are really famished and have a can of beans, mix it up with a few tablespoons of salsa and eat it with a handful of tortilla chips or wrap it up in a tortilla and you have a great high fiber snack.
A Dozen Healthy Pantry pick me ups:
1. Carrots-cut them into sticks and dip them into salsa, light salad dressing, yogurt dip or peanut butter.
2. Bananas-on their own they are great but cut them up and throw them in a smoothie or freeze them for a fun treat and they are even better.
3. Celery-they are as versatile as carrots but with even fewer calories. And they are crunchy enough to help die hard chip fans get through their munchies.
4. Cucumbers-slice them up and sprinkle them lightly with salt for a refreshing snack.
5. Dried cereal-mix this up with nuts and dried fruit for a great after the gym snack. Just make sure to keep your serving size to 1/2 cup.
6. Nuts - Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6-ounce yogurt for a healthy bite.
7. Orange juice/Other juices - If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment.
8. Peanut butter - Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat.
9. Quesadillas - Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business.
10. Raisins - sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix.
11. Salsa - makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo.
12. Yogurt - If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set.
9.14.2010
Did you feed your brain today?
In college I had a nutrition teacher who one day lectured on the benefits of eating breakfast. One girl raised her hand and said, "I am never hungry in the morning so I don't want to eat breakfast". The teacher then said, "You don't have to be hungry, but you need to eat to feed your brain". She then everyday would ask us if we had "fed our brain" that day. I know I definitely notice a difference in how well I function during the day when I have and have not had breakfast. So if you didn't have breakfast today then start tommorow and feed your brain, you will be glad you did!
And here is another tasty breakfast idea for you:
Cranberry Muesli
1/2 cup plain yogurt
1/2 cup unsweetened cranberry juice
6 T old fashioned rolled oats
2 T dried cranberries
1 T raw, unsalted sunflower seeds
1 T wheat germ
1/4 tsp vanilla extract
1/8 tsp sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and sea salt in a medium bowl. cover and refrigerate at least 8 hours or up to 1 day.
You do need to plan ahead a bit on this recipe, mix it up at night before you go to bed and in the morning all you have to do is pull it out of the fridge and enjoy!
And here is another tasty breakfast idea for you:
Cranberry Muesli
1/2 cup plain yogurt
1/2 cup unsweetened cranberry juice
6 T old fashioned rolled oats
2 T dried cranberries
1 T raw, unsalted sunflower seeds
1 T wheat germ
1/4 tsp vanilla extract
1/8 tsp sea salt
Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and sea salt in a medium bowl. cover and refrigerate at least 8 hours or up to 1 day.
You do need to plan ahead a bit on this recipe, mix it up at night before you go to bed and in the morning all you have to do is pull it out of the fridge and enjoy!
9.13.2010
Why Breakfast is Important:
Breakfast is fuel for your brain. A Harvard University study of children discovered that those who ate school breakfast had improved math grades, reduced hyperactivity, decreased absence and tardy rates, and improved psychosocial behaviors compared to children who rarely ate breakfast.
Breakfast activates your metabolism. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that 78% of these people used eating breakfast every day as a weight control strategy.
Breakfast can help balance your blood sugar. Simple carbohydrates burn like sticks and paper, quickly and with subsequent fast burnout. Protein and fiber are like logs, yielding a longer-lasting burn. Combine protein, carbohydrates and fiber for ongoing fuel!
After reading all of that information how could you even consider skipping breakfast today! Try out this tasty and easy recipe!
Breakfast Parfait
3/4 cup cottage cheese or plain yogurt
1 cup fresh pineapple chunks, papaya chunks or peaches (or any other fresh, canned or frozen fruit!)
2 tsp toasted wheat germ
Place cottage cheese or yogurt in a small bowl. Top with fruit and sprinkle with wheat germ.
Breakfast activates your metabolism. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that 78% of these people used eating breakfast every day as a weight control strategy.
Breakfast can help balance your blood sugar. Simple carbohydrates burn like sticks and paper, quickly and with subsequent fast burnout. Protein and fiber are like logs, yielding a longer-lasting burn. Combine protein, carbohydrates and fiber for ongoing fuel!
After reading all of that information how could you even consider skipping breakfast today! Try out this tasty and easy recipe!
Breakfast Parfait
3/4 cup cottage cheese or plain yogurt
1 cup fresh pineapple chunks, papaya chunks or peaches (or any other fresh, canned or frozen fruit!)
2 tsp toasted wheat germ
Place cottage cheese or yogurt in a small bowl. Top with fruit and sprinkle with wheat germ.
9.09.2010
Oven Baked Onion Rings from The Titanium Chef
I love onion rings but have a hard time letting myself eat them very often because they are fried in oil and we all know too much of deep fried foods is not good for us. So I was intrigued when I started seeing recipes for oven baked onion rings. I was a little skeptical but tried them and they are very tasty! So give them a try, you definitely will not be disappointed.
Oven Baked Onion Rings
Cooking spray
4 cups baked potato chips
1/2 teaspoon cayenne
1 cup lowfat buttermilk
1/2 cup plus 2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 2 large onions, peeled
Preheat the oven to 450 degrees F.
Spray a baking sheet lightly with oil and set aside. Place potato chips in a bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. slice onions into 1/2 inch circles and seperate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.
Place the remaining flour in a sealable plastic bag, then add the onions and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes or until coating is crisp. Season with salt to taste and serve immediately.
I experimented and put a metal cooling rack on my baking sheet and then put the onion rings on top of that to bake them. It made them come out more crispy because the bottoms weren't sitting directly on a pan!
Oven Baked Onion Rings
Cooking spray
4 cups baked potato chips
1/2 teaspoon cayenne
1 cup lowfat buttermilk
1/2 cup plus 2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1 to 2 large onions, peeled
Preheat the oven to 450 degrees F.
Spray a baking sheet lightly with oil and set aside. Place potato chips in a bowl of a food processor and process into crumbs, about 20 seconds. Transfer to a shallow bowl, add cayenne, and set aside. In another bowl, combine buttermilk, 2 tablespoons of flour, salt and pepper and set aside. slice onions into 1/2 inch circles and seperate into rings, keeping only large, whole rings (reserve rest of onions for other uses). You should come out with about 12 to 14 rings.
Place the remaining flour in a sealable plastic bag, then add the onions and shake to coat. Dip onions 1 at a time into the buttermilk mixture, then dip into potato chip crumbs and place on baking sheet. Spray canola oil evenly over rings and bake for 20 minutes or until coating is crisp. Season with salt to taste and serve immediately.
I experimented and put a metal cooling rack on my baking sheet and then put the onion rings on top of that to bake them. It made them come out more crispy because the bottoms weren't sitting directly on a pan!
9.02.2010
Healthier Pumpkin Chocolate Chip Muffins from the Titanium Chef
I don't know what the weather is like where you all live, but in Utah the mornings and evenings are very cool, the weather is gorgeous and not too hot anymore and it is making me excited for fall! And fall means baking with pumpkin! I love pumpkin chocolate chip muffins but they can be full of fat and sugar, so try out this delicious recipe...you are getting the same great (maybe even better!) taste but without all of the fat and sugar!
Healthier Pumpkin Chocolate Chip Muffins
Combine:
1 cup canned pumpkin (unsweetened)
2 eggs
1/2 cup brown sugar
1/2 cup nonfat milk
1/3 cup canola oil (or 1/3 cup applesauce for even less fat)
1 tsp vanilla
Add to the wet mixture a mixture of:
1 cup white flour
1/2 cup wheat flour
1/4 cup ground flaxseed meal (can be omitted)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup chocolate chips
Bake at 350 degrees for 12-15 minutes depending on size of muffin tins.
**Here is a tip for you when using chocolate chips in cakes, muffins, quick breads, etc. They always seem to end up on the bottom of whatever I am making and stick to the bottom of the pan or get almost a burnt taste. Take 1 tablespoon of your flour and mix it in a small bowl with the chocolate chips to coat them before you throw them in the recipe. I am not sure why this works but it will keep your chocolate distributed through the entire bread and not just all on the bottom!
Healthier Pumpkin Chocolate Chip Muffins
Combine:
1 cup canned pumpkin (unsweetened)
2 eggs
1/2 cup brown sugar
1/2 cup nonfat milk
1/3 cup canola oil (or 1/3 cup applesauce for even less fat)
1 tsp vanilla
Add to the wet mixture a mixture of:
1 cup white flour
1/2 cup wheat flour
1/4 cup ground flaxseed meal (can be omitted)
2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup chocolate chips
Bake at 350 degrees for 12-15 minutes depending on size of muffin tins.
**Here is a tip for you when using chocolate chips in cakes, muffins, quick breads, etc. They always seem to end up on the bottom of whatever I am making and stick to the bottom of the pan or get almost a burnt taste. Take 1 tablespoon of your flour and mix it in a small bowl with the chocolate chips to coat them before you throw them in the recipe. I am not sure why this works but it will keep your chocolate distributed through the entire bread and not just all on the bottom!
8.23.2010
Applesauce Oatmeal Muffins-- from The Titanium Chef
If you are looking for something really tasty to eat for breakfast this morning, whip up a batch of these muffins. They are full of good grains and will keep you going today, and even better than that they have very little fat and are super easy and delicious!
Applesauce Oatmeal Muffins
Yields 12 servings
1 cup old fashioned rolled oats
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp sugar
raisins or nuts (optional)
Soak the oats in the milk for one hour. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and eggs whites and mix until combined. In a seperate bowl measure and whisk the dry ingredients together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Put in muffin pans and bake for 15-20 minutes or until golden brown.
Applesauce Oatmeal Muffins
Yields 12 servings
1 cup old fashioned rolled oats
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1 tsp sugar
raisins or nuts (optional)
Soak the oats in the milk for one hour. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and eggs whites and mix until combined. In a seperate bowl measure and whisk the dry ingredients together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Put in muffin pans and bake for 15-20 minutes or until golden brown.
8.13.2010
Whole Wheat Snickerdoodles-from The Titanium Chef
I have had a huge sweet tooth lately and cookies have been hitting the spot! These turn out just like your normal snickerdoodles but have the added benefit of whole grains in them! Oh and a little tip for you...when a recipe says to pack the brown sugar, don't do it! The recipe will turn out just fine and will be so much better for you!
Whole Wheat Snickerdoodles
1 cup butter
1 1/2 cups brown sugar
2 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
2 tsp baking powder
1/4 cup white sugar
2 tsp cinnamon
Cream butter and sugar until fluffy. Add eggs and vanilla and beat well. Add dry ingredients, except for white sugar and cinnamon. Mix sugar and cinnamon together in a seperate bowl. Shape dough into small balls and roll in the cinnamon sugar mixture. Place 2 inches apart on an ungreased baking sheet. Bake at 375 F for 8-10 minutes until the edges are set. Enjoy!!
Whole Wheat Snickerdoodles
1 cup butter
1 1/2 cups brown sugar
2 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
2 tsp baking powder
1/4 cup white sugar
2 tsp cinnamon
Cream butter and sugar until fluffy. Add eggs and vanilla and beat well. Add dry ingredients, except for white sugar and cinnamon. Mix sugar and cinnamon together in a seperate bowl. Shape dough into small balls and roll in the cinnamon sugar mixture. Place 2 inches apart on an ungreased baking sheet. Bake at 375 F for 8-10 minutes until the edges are set. Enjoy!!
8.02.2010
Guiltless Alfredo from The Titanium Chef
Who does not love a nice big bowl of fettucine alfredo? If you go to any restaurant and eat this there are more calories in that one bowl than you probably should be eating in an entire day! This recipe gives you that yummy, creamy sauce without all the calories. Eat it on top of whole wheat pasta and you have a great meal with lots of good grains. Try it out!
Guiltless Alfredo
2 cups low fat milk
1/3 cup (3 oz) (I used fat free and it turned out fine)
2 T flour
1 tsp salt
1 T butter
3 garlic cloves (can use less if you don't like a lot of garlic)
1 cup grated Parmesan cheese
Mix milk, cream cheese, flour and salt in a blender until smooth. Melt butter in skillet and saute garlic for about 30 seconds. Add milk mixture to garlic and stir for a few minutes until thickened. Add parmesan cheese and stir. Cover with a lid, remove from heat and let sit for 10 minutes to thicken up more. If you refrigerate this it will get very thick, just add milk and re-heat.
Guiltless Alfredo
2 cups low fat milk
1/3 cup (3 oz) (I used fat free and it turned out fine)
2 T flour
1 tsp salt
1 T butter
3 garlic cloves (can use less if you don't like a lot of garlic)
1 cup grated Parmesan cheese
Mix milk, cream cheese, flour and salt in a blender until smooth. Melt butter in skillet and saute garlic for about 30 seconds. Add milk mixture to garlic and stir for a few minutes until thickened. Add parmesan cheese and stir. Cover with a lid, remove from heat and let sit for 10 minutes to thicken up more. If you refrigerate this it will get very thick, just add milk and re-heat.
7.23.2010
Are You Snacking Well?
So-called diet foods can sabotage the best weight loss intentions--presumably because people think the are free passes to indulge. For weight conscious people, portion-controlled snack bags seem to fail miserably at actually controlling portions, a study at Tilburg University in the Netherlands found: Given the option of two large bags of chips or nine snack size bags, 59% of the participants chose the smaller bags but ate twice as much as those who went for the large bags.
The researchers theorize that the mere option of eating "healthier" makes snackers feel they've achieved a goal, so they reward themselves for that with the indulgent choice.
Pay attention to portion size. People fool themselves into thinking they are having only 50 calories when they are really eating 200. Including lean protein, an egg, or a piece of chicken, at breakfast and at lunch can keep you from becoming ravenous between meals.
The researchers theorize that the mere option of eating "healthier" makes snackers feel they've achieved a goal, so they reward themselves for that with the indulgent choice.
Pay attention to portion size. People fool themselves into thinking they are having only 50 calories when they are really eating 200. Including lean protein, an egg, or a piece of chicken, at breakfast and at lunch can keep you from becoming ravenous between meals.
6.25.2010
Chicken Tacos from the Titanium Chef
Chicken Tacos
2 chicken breasts
1 can diced tomatoes w/green chiles
Corn tortillas
Shredded cabbage or lettuce
Cilantro
Lime
Cilantro lime dressing
Avocado
Put chicken and tomatoes in the oven on 350 degrees and cook for 20 minutes. When chicken is no longer pink on the inside pull it out and shred it. Cook corn tortillas in a pan with a little bit of oil, or just cooking spray. When tortillas are cooked, pile on chicken, cilantro, lime juice, avocado and a little dressing and enjoy!
6.23.2010
Tip of the Day
You don't have to find time to squeeze in long workouts every day, studies have shown that walking briskly for 30 minutes a day does amazing things for your health. Doing this mild exercise 5 days a week will reduce the risk of diabetes, certain cancers, depression, aging of the skin and maybe even dementia. So turn off the t.v. for 30 minutes or put on your walking shoes on your lunch break and get walking! You will feel amazing and your body will thank you for it!
6.18.2010
Jamie has lost 20 pounds and gone down 2 pant sizes in the last year. She had lost 60 pounds prior and just couldn't lose the last 20 no matter how well she ate or how hard she worked out.
She began taking Nature's BodyCare TG Max Ultra which gets rid of fat stores, and builds lean body mass. Then she added TG 2000 ADVANCE, which gives high energy as well as great weight loss, and Meta 21 which provides the enzymes our food is missing that enable our bodies to breakdown our fats, carbs, fiber and protein, so our body utilizes what it needs, and eliminates what it does not. She kept up with her routine of cycling classes weekly and tried to eat healthier. (You will see her delicious recipes on this blog.)
Congratulations Jamie on a fantastic ride and on your weight loss! You look amazing! Thank you for being part of the Nature's BodyCare Team for the Little Red Riding Hood Ride 2010!
6.17.2010
Little Red Riding Hood Cycle Ride
Nature's BodyCare Team
Saturday June 5, 2010 in Logan, Utah
Lewiston, Utah was the staging point. Elevation a little more than 5000 feet. Over the course of the ride we went up 980 feet and down 873 feet. Choice of 100 mile, 57 mile, or 35 mile rides. 3100 Women riders, all for cancer research. Beautiful!
6.03.2010
Chile Relleno Casserole-From the Titanium Chef
For those of you that love chile rellenos, here is a healthier but still very tasty version. It makes 4 servings and has 217 calories, 7 grams of fat and 23 grams of protein! Give it a try!
Chile Relleno Casserole
Prep time: 10 min
Cook time: 35 min
2 cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 tsp salt
Preheat oven to 400 degrees. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet. Equally divide green chils, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins. You could also combine it all in a small casserole dish instead of doing individual ramekins, just increase the baking time!
Chile Relleno Casserole
Prep time: 10 min
Cook time: 35 min
2 cans diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 tsp salt
Preheat oven to 400 degrees. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet. Equally divide green chils, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins. You could also combine it all in a small casserole dish instead of doing individual ramekins, just increase the baking time!
5.18.2010
Baked Doughnuts-from the Titanium Chef
There are ways you can still enjoy sweets without eating all the fat and sugar. If you enjoy any type of food, not just sweets, that is deep fried, try baking it. You can get amazing and delicious results without adding all that extra fat. So for those of you that love doughnuts, give this non fried, baked version a try!
Baked Doughnuts
1 1/2 cups milk
1/3 cup shortening
2 T yeast
1/3 cup warm water
1/4 cup sugar
2 tsp salt
2 eggs, lightly beaten
1 T flax seed (optional)
2 cups whole wheat flour
2 3/4 cups all purpose flour
1/3 cup butter, melted
3/4 cup sugar mixed with 1 tsp cinnamon
Combine milk and shortening in a microwave safe bowl. Microwave until shortening is melted (about 1.5 minutes). Set aside and cool to lukewarm so that it won't kill the yeast.
While milk is cooling, combine warm water and yeast in mixing bowl. Pour milk mixture into yeast mixture. Stir in sugar, salt and eggs. Gradually mix in flax seed and flour (adding more if needed) until dough forms a smooth ball. Cover bowl with a damp cloth and place in a warm place and allow dough to double in bulk, about an hour.
Dust counter with flour and pat the dough into a 1/2 inch thick rectangle. Cut in doughnuts or form into golf ball size balls to make doughnut holes. Place 1 inch apart on a greased baking sheet. These don't spread much; they rise.
Let doughnuts rise for 20 minutes, uncovered. Bake at 425 for 7-10 minutes or a little longer, until they have a touch of golden brown. remove from oven and have melted butter and cinnamon sugar mixture ready. Brush each doughnut and doughnut hole with butter and roll in cinnamon sugar. Serve warm.
Baked Doughnuts
1 1/2 cups milk
1/3 cup shortening
2 T yeast
1/3 cup warm water
1/4 cup sugar
2 tsp salt
2 eggs, lightly beaten
1 T flax seed (optional)
2 cups whole wheat flour
2 3/4 cups all purpose flour
1/3 cup butter, melted
3/4 cup sugar mixed with 1 tsp cinnamon
Combine milk and shortening in a microwave safe bowl. Microwave until shortening is melted (about 1.5 minutes). Set aside and cool to lukewarm so that it won't kill the yeast.
While milk is cooling, combine warm water and yeast in mixing bowl. Pour milk mixture into yeast mixture. Stir in sugar, salt and eggs. Gradually mix in flax seed and flour (adding more if needed) until dough forms a smooth ball. Cover bowl with a damp cloth and place in a warm place and allow dough to double in bulk, about an hour.
Dust counter with flour and pat the dough into a 1/2 inch thick rectangle. Cut in doughnuts or form into golf ball size balls to make doughnut holes. Place 1 inch apart on a greased baking sheet. These don't spread much; they rise.
Let doughnuts rise for 20 minutes, uncovered. Bake at 425 for 7-10 minutes or a little longer, until they have a touch of golden brown. remove from oven and have melted butter and cinnamon sugar mixture ready. Brush each doughnut and doughnut hole with butter and roll in cinnamon sugar. Serve warm.
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