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

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

 The #1 Habit Making you Fat is Artificial Sweeteners.

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

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

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

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

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

Healthified Key Lime Pie Bars

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

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

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

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

 

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

 

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

 

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

 

Calories: 140 

Fat: 3g

 

Source: Live Better America 

Feta Topped Chicken

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

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

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

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

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

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

Ducle de Leche No Bake Snack Bars

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

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

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

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

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

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

Store tightly covered.

Get Slim Lunch Trick

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

Power Couples

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

Yogurt + Bananas = Better Digestion

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

Cottage Cheese + Blackberries = A Sharper Mind

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

Tomatoes + Avocados = A Brighter Complexion

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

Broccoli + Tofu = More Energy

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

The White Stuff

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

Great Healthy Snacks

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

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

Quick Tip: Give Yourself a Hand

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

Are You An Emotional Eater?

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

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

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

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

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

Do you frequently eat when you’re not hungry?

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

Do you scold or criticize yourself after indulging?

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

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

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

Are there specific emotions that trigger your eating?

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

Source: Live Better America

Healthified Tuscan White Bean Soup

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

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

1 medium onion, chopped

1 slice bacon, snipped

2 cloves garlic, minced

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

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

1 3/4 cups reduced-sodium chicken broth

1 teaspoon dried thyme, crushed

1/8 teaspoon black pepper

3 cups baby spinach leaves

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

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

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

 

How To Stay Mentally Tough During a Workout

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

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

Pre-Workout Prep

Make a playlist

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

Develop an inspirational manifesto

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

Mid-Workout Motivation

Get comfortable being uncomfortable

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

Stare at the results

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

Post-Workout Reflection

Focus on times when you were tough

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

Forgive and forget

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

Source: Live Better America

Turkey and Spinach Manicotti

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

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

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

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

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

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

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

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

Source: Live Better America

Family Meals Really Do Matter

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

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

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

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

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

Get Fit As A Family

It's easier to make healthy choices when you do it as a team.  Make health a family affair.

Healthy Eating Tips

Trying to eat healthier can be a little intimidating, there is so much information out there about why you should and shouldn't eat and why you should eat certain things and not eat others.  It definitely becomes a little overwhelming at times, especially when you are first starting out in a new, healthier lifestyle.  But the way you eat will affect how you feel today, tomorrow and in the future.  I find that these few simple, basic ideas are just enough to get on track for that healthy lifestyle! 

• Make at least half your grains whole grains
• Vary your veggies
• Focus on fruit
• Get your calcium-rich foods
• Go lean with protein

Quinoa-Stuffed Peppers

Now that you have learned all about quinoa, try out this easy and delicious recipe that uses quinoa.  Quinoa adds such a great texture and flavor to these peppers.  This dish will leave you feeling feel and is super healthy for you! And did you know that bell peppers, regardless of their color, provide vitamin C, also called ascorbic acid. Choosing vitamin C-rich foods keeps gums and blood vessels healthy.

Quinoa-Stuffed Peppers

Prep time: 25 minutes
Total time: 2 hours 10 minutes
Servings: 4

1/3 cup slivered almonds

1 1/2 cups water

1/4 teaspoon salt

3/4 cup uncooked quinoa

4 large red, green or yellow bell peppers

1 teaspoon olive oil

1 medium onion, chopped

2 large cloves garlic, finely chopped

1 package (10 oz) fresh spinach, tough stems removed, torn into large pieces

1/2 cup crumbled feta cheese

1/4 cup dried currants or raisins

1 can (14.5 oz) diced tomatoes

2 tablespoons tomato paste

1/4 teaspoon dried Italian seasoning 

 

Heat oven to 375.

 

In a small skillet, toast almonds over medium heat for 3 to 4 minutes.  Put on a plate and allow to cool.

 

In a 2-quart sauce pan heat water and salt to boiling.  Place quinoa in a fine mesh strainer and rinse under cold water for 2 minutes.  Stir quinoa into boiling water.  Reduce heat; cover and simmer for 20 minutes or until water is absorbed and quinoa tender.  Uncover and set aside.  

 

Fill 5-quart Dutch oven half full with water; heat to boiling.  Cut off and reserve tops of peppers.  Remove seeds and ribs.  Add peppers and tops to boiling water, cook 5 minutes.  Drain.

 

In same saucepan, heat oil over medium heat.  Add onion; cook and stir 6 minutes or until onions are browned.  Stir in garlic.  Remove 2 tablespoons of onion mixture; set aside.

 

Add spinach to saucepan, cook and stir 2 to 3 minutes until it is wilted and any water evaporates.  Remove saucepan from heat.  Stir feta, almonds, currants and quinoa into spinach mixture.  Arrange peppers in shallow baking dish.  Spoon stuffing peppers, mounding to fill; replace tops.  Cover loosely with foil.  Bake 40 to 45 minutes or until peppers are tender.  

 

Meanwhile, in 2-quart saucepan, stir together tomatoes with juice, tomato paste, Italian season and the reserved 2 tablespoons onion mixture.  Heat to boiling.  Reduce heat; cover and simmer 30 minutes or until thickened.  Spoon sauce onto plates; top with peppers.   

 

Source: Live Better America 

7 Things to Know About Quinoa

You probably have seen quinoa just about everywhere.  Its the rage right now and people are using it in everything from burgers to cookies.  Its incredibly good for you, very versatile and really easy to use. Try it out, I think you will love it!

1. What's in a name. Pronounced KEEN-wah, it's a slightly chewy, mildly flavored seed derived from a plant in the chard and spinach family. For all practical purposes, however, it’s treated like a grain.


2. Red or white? Both red and white varieties of quinoa can be used interchangeably in recipes. The red grain tends to have an earthier flavor and is harder to find.


3. Packed with protein. Like other whole grains, quinoa is high in fiber, vitamins and minerals. It’s also packed with protein, making it a popular vegan and vegetarian alternative to meat.


4. 15-min prep. Another part of quinoa’s growing popularity is its quick and easy cooking time—about 15 minutes from start to finish. The simplest preparation is one part quinoa to two parts water. Bring to a boil, simmer until light and fluffy and then season as desired.


5. Super substitute. Try quinoa as a substitute for rice, barley, bulgur or couscous in salads and side dishes. You may need to adjust the quantity of dressing or sauce because quinoa’s delicate and fluffy texture becomes soggy in too much liquid.


6. Weekly stock-up. Quinoa is delicious hot or cold. Make up a big batch of quinoa and store in the fridge for meals throughout the week.


7. Breakfast, lunch or dinner! For breakfast, try quinoa as a hot cereal with fruit and nuts (recipe below). For a hearty, healthy lunch, just add chopped veggies and your favorite vinaigrette. For dinner, toss quinoa with roasted root vegetables and pair with meat or fish.

Source: Live Better Americ

Best Brain Boosting Foods

There are a number of foods that taste delicious but also have the added benefit of boosting your brain power!  Try incorporating some of these things into your diet.

• Whole Grains – The brain cannot properly function without energy and the ability to focus and concentrate is derived from blood glucose feeding the brain. Whole grains that offer a low GI are extremely beneficial, as they offer slow releasing glucose, which helps keep levels even throughout the day. Wheat bran, brown cereals, brown pasta and grainy breads are rich sources of whole grains.
• Oily Fish – Offering valuable essential fatty acids, fish is an excellent source of Omega-3, EPA and DHA. For people that don’t care for fish, pumpkin seeds, flaxseed oil, soya bean oil, soya beans and walnut oil also offer excellent benefits. The best types of fish include trout, salmon, mackerel, pilchards, sardines and kippers. Low DHA levels are directly linked to a high risk of developing memory loss and Alzheimer’s.
• Blueberries – High in antioxidants, this deliciously tart berry helps improve short-term memory loss.
• Tomatoes – Lycopene, an antioxidant found in tomatoes, is thought to help prevent free radical damage to cells, especially those associated with Alzheimer’s and dementia.
• B-Vitamins – Vitamins B6, B12 and Folic Acid help reduce homocysteine blood levels, as high levels are associated with Alzheimer’s, stroke and cognitive impairment.
• Blackcurrants – With high levels of Vitamin C, blackcurrant can help increase mental agility.
• Pumpkin Seeds – Just a handful a day delivers a high dose of zinc, helping increase thinking skills and enhancing memory.
• Broccoli – High in Vitamin K, broccoli can help improve brainpower and cognitive functioning.
• Sage – Helping improve memory, sage is an essential oil and herb that is not only delicious, but also healthy.
• Nuts – High in Vitamin E, this tasty treat also prevents cognitive decline. Other sources of Vitamin E include asparagus, green vegetables, seeds, brown rice, eggs and whole grains.

Source: Zupas

Lemon Potatoes

I am an Idaho girl and I LOVE my potatoes, in just about any shape or form!  Another thing that I love is a good side dish.  It's great to have a good main dish but if you don't have a great side to go with it, I just feel like something is really missing.  Try this super simple and really delicious side dish, it is great with anything, steak, chicken, fish, yum!

Lemon Potatoes

In a medium saucepan cover 2 1/2 pounds russet potatoes, peeled and cubed into 3/4 inch pieces with 2 inches salted water.  Bring to a boil; reduce to a rapid simmer and cook until potatoes are tender but not falling apart, about 15 minutes.  Drain potatoes and set them in strainer over pot to drain.

In a large nonstick skillet, heat 2 tablespoons vegetable oil over medium-high.  Add one-third the potatoes to pan and shake pan to arrange potatoes in one layer.  Cook potatoes without stirring until crisp and golden on one side, then gently turn and cook until golden on all sides about 6 to 8 minutes total.  Using a slotted spoon, transfer to paper towels to drain.  Repeat twice with remaining potatoes, adding 2 tablespoons oil to each batch.

Add 1/2 lemon, thinly sliced to skillet.  Cook until slices are golden on both sides, about 2 minutes.  To serve, season potatoes and lemon slices with coarse salt and ground pepper and squeeze fresh juice of remaining 1/2 lemon over top.

Serves 4

A Healthy You for 2013!

I can't believe it is 2013 can you?  I love the beginning of a new year, its a good time to assess how the previous year was and make some changes to make it even better.  Why not have 2013 be the year that you get back in the gym, start eating healthier and feel fabulous?  There are a lot of little things that you can do that will help you to live a healthier life and to feel great!  Start incorporating one or two of them at a time into your lifestyle and once those become habit then add in some others.  Here's to a healthy you!

45 Tips To Live a Healthier Lifestyle

1. Drink More Water
2. Get Enough Sleep
3. Meditate
4. Exercise
5. Pick Exercises You Enjoy
6. Work Out Different Parts of Your Body
7. Eat More Fruits
8. Eat More Vegetables
9. Pick Bright Colored Foods
10. Cut Down on Processed Food
11. Love Yourself
12. Barefoot Walking/Running
13. Purge Negative People From Your Life
14.  Purge Negativity From Yourself
15. Journal Out Unhappy Thoughts
16. Avoid Trigger Foods
17. Breathe Deeply
18. Address Emotional Eating Issues
19. Eat Small Meals
20. Stop Eating When You Feel Full
21. Go For Brown Carbs vs. White Carbs
22. Live A Life With Purpose
23. Say No to Oily Food
24. Cut Out Sugary Foods
25. Go Organic
26. Improve Your Posture
27. Cut Out Soda and Caffeine
28. Don't Drink Alcohol
29. Prepare Your Meals
30. Learn to Say No
31. Bring A Water Bottle When You Go Out
32. Dine at Salad Bars More Often
33. Go For Low Calorie Low Fat Alternatives
34. Stop Smoking 
35. Avoid Passive Smoking
36. Have Healthy Snacks
37. Drink Fruit/Veg Smoothies
38. Juicing
39. Go On a Vegetarian Diet
40. Go On a Vegan Diet
41. Become a Raw Vegan
42. Get Out More
43. Exercise Good Dental Hygiene
44. Join Classes
45. Hang Out With Healthy People

Source: Personalexcellence.co

Healthy Christmas Side-Garlic and Thyme Green Beans

Fresh green beans are my new found favorite vegetable.  I can't believe I waited so long to ever try them.  Sauteed with garlic and tossed with thyme, these crisp, tender green beans are rich in fiber. They also contain a ton of antioxidants, which can prevent hardening of the arteries and high blood pressure.

Garlic and Thyme Green Beans
8 side dish servings
  
3/4 teaspoon(s) salt 
1/4 teaspoon(s) coarsely ground black pepper 
2 pound(s) green beans, trimmed 
1 tablespoon(s) olive oil 
2 clove(s) garlic, crushed with press 
1 teaspoon(s) fresh thyme leaves

 

In 12-inch skillet, heat 1 inch water and 1/2 teaspoon salt to boiling on high. Add beans; heat to boiling. Simmer on low, uncovered, 5 to 10 minutes or until tender-crisp; drain. Wipe skillet dry. 

 

In same skillet, heat oil and garlic 1 minute on medium. Add beans and cook about 2 minutes or until beans are hot. Remove skillet from heat and toss beans with thyme, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper.

Source: Good Housekeeping

45 Calories; 2g Fat

Accordian Potatoes

I love potatoes, I am an Idaho girl so I grew up eating them practically every day.  At Christmas time potatoes are loaded with butter, cream and cheese and are definitely not healthy!  This potatoes have incredible flavor and are really satisfying.  Make them with vitamin rich red potatoes.  Red potatoes are creamier than russets and lower in starch.  Put these on your Christmas menu this year, every one will love them!

 Accordian Potatoes

 8 large (8 ounces each) red potatoes 
2 tablespoon(s) extra virgin olive oil 
1/2 teaspoon(s) salt 
1/4 teaspoon(s) coarsely ground black pepper 
1 tablespoon(s) chopped fresh parsley leaves 
1 teaspoon(s) chopped fresh thyme leaves

 

Preheat oven to 450 degrees F. Carefully slice each potato thinly without cutting all the way through. 

 

Place potatoes on microwave-safe dish and cover with waxed paper. Cook in microwave on High 12 to 15 minutes or until easily pierced with tip of knife. 

 

Transfer potatoes to metal baking pan. Carefully drizzle oil between slices. Sprinkle with 1/2 teaspoon salt and 1/4 tea­spoon coarsely ground black pepper. Roast in oven 25 minutes or until lightly browned. Transfer potatoes to platter; sprinkle with herbs.

 

270 Calories; 4g fat; 6g protein

 

Source:  Good Housekeeping

Winter Fruit Salad

Winter Fruit Salad

Ingredients

• 1/2 cup sugar
• 1 1-inch piece ginger, peeled and thinly sliced
• 1 vanilla bean, split lengthwise and seeds scraped out
• 1 lemon
• 5 large navel or blood oranges
• 2 mangoes, peeled and diced
• 2 firm bananas, peeled and diced
• 5 kiwis, peeled and diced
• 12 kumquats, very thinly sliced crosswise, seeds removed
• 1 cup pomegranate seeds (from 1 pomegranate)

Directions

Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.
Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss. Pour the syrup over the fruit and chill overnight.
Before serving, remove the citrus zest, ginger and vanilla pod. Spoon the fruit and syrup into bowls.
To remove pomegranate seeds, cut the fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.

Chocolate Truffle Cheesecake Lightened Up

This time of year there are so many parties and gatherings and all of them seem to revolve around food!  Next time you are heading to one and need to take a dessert try this lightened up version of a cheesecake.  By replacing most of the cream cheese in a traditional cheesecake with 1 percent cottage cheese and adding cocoa powder and just a touch of melted chocolate the end result is a silky rich deeply chocolaty dessert.  Your guests will be shocked when they learn that this is a healthier version because it tastes so rich and creamy!

Chocolate Truffle Cheesecake

Crust:

• 1 1/4 cups chocolate graham cracker crumbs, 8 whole sheets
• 2 tablespoons granulated sugar
• 2 tablespoons water
• 1 tablespoon melted unsalted butter

Filling:

• 2 ounces semisweet chocolate, chopped
• 24 ounces 1 percent cottage cheese
• 8 ounces 1/3 less fat cream cheese, at room temperature
• 3/4 cup granulated sugar
• 1/2 cup unsweetened cocoa powder
• 2 tablespoons all-purpose flour
• 1 egg
• 2 egg whites
• 2 teaspoons instant espresso powder
• 2 teaspoons pure vanilla extract
• Fresh raspberries and mint sprigs, serving suggestion

1. Position the racks in the lower and upper thirds of the oven. Put a small roasting pan on the lower rack and fill about 1/3 full of water. Preheat the oven to 325 degrees F. Lightly coat a 9-inch springform pan with cooking spray and wrap the outside bottom of the pan with aluminum foil to prevent any leaks.
2. Crust: Mix the graham cracker crumbs, sugar, water, and melted butter in a medium bowl until moistened. Press into the bottom of the prepared pan. Freeze until firm, about 15 minutes, while preparing the filling.
3. Filling: Put the chocolate in a microwave safe bowl. Microwave on medium power until soft and melted, about 1 minute, depending on the power of your oven. Stir until smooth. Puree the cottage cheese in the bowl of a food processor until smooth. Add the cream cheese, sugar, cocoa, and flour and continue to puree, scraping down the sides of the bowl, until smooth. Add the egg, egg whites, espresso, and vanilla and puree until incorporated. Add the melted chocolate and pulse until just combined. Pour over the prepared crust.
4. Put the pan on the upper rack in the oven and bake until just set and the center jiggles slightly, about 50 to 55 minutes. Turn off the oven and let stand in the oven for 1 hour. Remove the cheesecake to a cooling rack and run a knife around the edge of the pan.
5. Let stand at room temperature until cooled, about 2 hours, and then refrigerate until well chilled, 8 hours or overnight. Let stand at room temperature for about 1 hour before serving. For easier serving, slice with a clean hot knife, wiped clean after each slice. Serve each slice with a few fresh raspberries and a sprig of mint.

Calories 245; Total Fat 9g (Sat Fat 5g, Mono Fat 2g, Poly Fat 0g); Protein 12g; Carb 31 g; Fiber 2g; Cholesterol 36mg; Sodium 373mg 

Source: foodnetwork.com

Healthified Gravy

With 75% fewer calories,no fat and 38% less sodium than the original recipe. There's no need to give up Thanksgiving gravy!

Healthified Gravy
Prep time: 15 minutes
Total time: 30 minutes
 8 servings (1/4 cup each)

2 cups Progresso reduced-sodium chicken broth                                   
1 small onion, coarsely chopped
1 medium carrot, coarsely chopped
1 stalk celery, coarsely chopped
1/2 cup cold water
1 tsp reduced sodium soy sauce
1/4 cup all purpose flour
Dash poultry seasoning, if desired

In 2-quart saucepan, heat broth, onion, carrot and celery to boiling; reduce heat. Cover; simmer 15 minutes. Pour broth through strainer, pressing vegetables lightly to extract juice. Return broth to saucepan; discard vegetables.

In small bowl, stir water, soy sauce, flour and poultry seasoning with wire whisk until smooth. Gradually stir flour mixture into broth in saucepan. Heat to boiling. Cook about 1 minute, stirring constantly, until thick and bubbly.

Perfect Mashed Potatoes

Potatoes don't have to be full of butter and cream to taste good, try out this recipe for Thanksgiving and you won't miss the calories!

Perfect Mashed Potatoes
Prep time: 15 minutes
Total time: 35 minutes
8Servings

4 medium russet potatoes (about 1 1/2 pounds)
3/4 tsp salt
dash pepper
1/4 to 1/3 cup hot milk
1 to 2 tablespoons butter or margarine, if desired

Wash and peel potatoes, cut into quarters.  Place potatoes in saucepan, add enough water to cover potatoes.  Add 1/2 teaspoon of the salt.  Heat to boiling.  Reduce heat to medium-low; cover loosely and boil gently 15 to 20 minutes until potatoes break apart easily when pierced with a fork. 

Drain potatoes well; return to saucepan.  Shake saucepan gently over low heat 1 to 2 minutes to evaporate and excess moisture.

With potato masher, mash potatoes until no lumps remain.  Add remaining 1/4 teaspoon salt and dash of pepper.  Continue mashing, gradually adding milk until potatoes are smooth and creamy.  Stir in butter if desired, serve immediately.

Say No To Holiday Weight Gain

The holidays are upon us!  Thanksgiving, Christmas and New Years can be a nightmare on your goals of healthy eating and losing/maintaining weight.  But there are a lot of things that you can do to be able to still enjoy the holidays and not pack on the pounds.  People tend to gain an average of 15 pounds during this time of year but here are some tips to help you to not gain any weight...it can be done!

1.  Weigh yourself twice a week:  That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.

2.   Start your day with a bang:  Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise.

Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.

3.  Be picky, picky, picky:  Peruse the buffet before you load your plate to avoid foods you don't really want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger.

"If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."

 

4.  Just say no-everywhere:  Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says.

Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

 

5.  Avoid banking calories:  Cutting back all day so you can indulge at an event that night only sets you up for a pig-out.

Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet.

Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

 

6.  Concentrate your workouts:  So what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.

 

7.  Don't swear off desserts:  But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.

 

8.  Avoid morning after food:  Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City.

Repeat after us: Out of sight, out of mind...

 

9.  Drum up some willpower:  Under the spell of that peppermint bark you co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart.

Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.

 

10.  Cut back on diet soda:  In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.

 

11.  Eat your H2O:  Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.

 

12.  Brew up a pot of peppermint tea:  Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.

 

13.  Chew slowly:  We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline.

Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.

 

14.  Get plenty of potassium:  The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe.

Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.

 

15.  Keep calm and kick cravings:  Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain.

Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.

 

Source: Health.com

Sesame Shrimp and Apple Salad

Here is another quick and easy recipe to use those delicious apples that are in season right now!

Sesame Shrimp and Apple Salad
Prep time: 20 minutes
Total time: 25 minutes
2 servings

8 uncooked shrimp
wooden skewers
1/4 tsp salt
freshly ground black pepper
2 tsp cider vinegar
1 tsp olive oil
1 tsp honey
1/2 tsp toasted sesame oil
1/2 tsp reduced sodium soy sauce
3 cups lettuce leaves
1 Granny Smith apple cut into matchsticks
1/2 cup red bell pepper cut into matchsticks

Heat oven to 400.  Line cookie sheet with parchment paper or foil.

Thread shrimp onto skewers, 2-4 per skewer.  Spray shrimp evenly with cooking spray.  Sprinkle with salt and pepper.  Bake 5-8 minutes until shrimp are pink.

Meanwhile, in small bowl, beat vinegar, olive oil, honey, sesame oil and soy sauce with whisk until well blended.

In large bowl toss apple and bell pepper with dressing.  Divide evenly between 2 plates.  Top each with shrimp.

Each serving: 150 calories, 5 g fat

Source: Live Better America

5 Advantages of Drinking Water In The Morning

5. Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients.

4.  Increases the production of new blood and muscle cells.

3.  Helps with weight loss.  Drinking at least 16 ounces of chilled water can boost your metabolism by 24% in the morning.

2.  Glowing skin. Water helps to purge toxins from the blood which helps keep your skin glowing and clear.

1.  Balances your lymph system.  These glands help you perform your daily functions, balance your body fluids and fight infection. 

Sounds like a lot of really good reasons to drink that water as soon as you wake up in the morning!  I don't know about you but I am always SO thirsty when I wake up I seem to guzzle water.  Give it a try, I bet you will start to notice a difference!

Healthified Lasagna

It is fall and that means its time for comfort food!  Everything hearty, meaty, cheesey and warm is exactly what I am craving with this cooler weather.  The only problem is those things are so bad for you and loaded with fat and calories.  Give this lasagna a try, I think you will find it delicious and not even notice all the unhealthy things that aren't in there!

Healthified Lasagna
Prep time:  30 minutes
Total time:  2 hours 30 minutes
12 Servings

9 uncooked lasagna noodles
1 lb extra-lean (at least 90%) ground beef
2 cloves garlic, finely chopped
1 jar (25.5 oz) Muir Glen® organic Italian herb pasta sauce
1/8 teaspoon ground red pepper (cayenne)
1 1/2 teaspoons dried basil leaves
1 egg
1 container (15 oz) reduced-fat ricotta cheese
2 cups shredded reduced-fat mozzarella cheese (8 oz)
1/3 cup shredded Parmesan cheese

Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cook and drain noodles as directed on package. Place in cold water.

Meanwhile, in 12-inch skillet, cook beef and garlic over medium-high heat 5 to 7 minutes, stirring frequently, until beef is thoroughly cooked; drain. Stir in pasta sauce, ground red pepper and 1 teaspoon of the basil. Heat to boiling, stirring occasionally. Remove from heat.

Heat oven to 350°F. In medium bowl, beat egg slightly. Stir in ricotta cheese and remaining 1/2 teaspoon basil until blended. Drain noodles. Spread about 1/2 cup sauce mixture over bottom of baking dish. Top with 3 noodles, 1 1/2 cups of the sauce mixture, half of the ricotta mixture and 3/4 cup of the mozzarella cheese. Repeat layers once. Top with remaining noodles, sauce and mozzarella cheese; sprinkle with Parmesan cheese. Spray 15-inch piece of foil with cooking spray. Cover lasagna with foil.

Bake 45 minutes. Uncover; bake 10 to 15 minutes longer or until bubbly. Let stand 10 minutes before serving.

38% fewer calories • 52% less fat • 55% less sat fat than the original recipe.

1 Serving:  240 Calories and 9g fat

Source: Live Better America    

Easy Pumpkin Cookies...Healthy Too!!

The moment October hits all I seem to want to do is bake with pumpkin!  Everything from cookies, cakes, quick breads, I love it all.  Most of these things are loaded with lots of fat and sugar.  This recipe can be used as cookies, baked in muffin tins, made into a cake, it is super versatile, super easy and delicious!

Pumpkin Cookies

1 box spice cake mix
1 (15 oz) can pumpkin (not pumpkin pie filling)

Heat oven to 350 degrees.  Mix these two items together just until they are combined and then either scoop them out onto a cookie sheet and bake for 8-10 minutes.  Scoop into a muffin tin and bake for 12-15 minutes.  Or put into a 9X13 pan and bake for about 20 minutes.  You can even make them extra tasty by adding in some chocolate chips!

50 Ways to Burn 100 Calories: Part 3

Yard Work:

Mowing the lawn: 20 minutes
Painting house: 18 minutes
Raking leaves: 23 minutes
Shoveling snow: 15 minutes
Washing the car: 20 minutes
Weeding the garden: 18 minutes

Everyday Activities:

Carrying an infant: 24 minutes
Cleaning, moderate effort: 26 minutes
Cooking: 34 minutes
Doing dishes: 40 minutes

Thai Chicken with Basil

I absolutely love Thai food!  It is one of my favorite ethnic cuisines, but unfortunately its really not that healthy for you.  Every once in a while it is ok but it is not something that I can consistently be eating.  This recipe gives me those same great Thai flavors but only has 210 calories and 8 g of fat per serving.  If you love Thai food definitely try out this healthified version and if you are a little wary of Thai food this would be a good one to start out with!

Thai Chicken with Basil
Prep Time: 20 minutes
Total Time: 20 minutes
4 Servings

4 boneless skinless chicken breasts (about 1 1/4 pound)
1 T canola or soybean oil
3 cloves garlic, finely chopped
2 red or green jalapeno chiles, seeded and finely chopped
1 T fish sauce or reduced sodium soy sauce
1 tsp sugar
1/4 cup chopped fresh basil leaves
1 T chopped fresh mint leaves
1 T chopped unsalted, roasted, peanuts

Cut each chicken breast into 4 pieces.

Spray skilled with cooking spray.  Add oil; heat over medium high heat.  Cook chicken, garlic and chiles in oil, 8-10 minutes until chicken is no longer pink in center.  Stir in fish sauce and sugar.  Sprinkle with basil, mint and peanuts. 

Source: Live Better America

50 Ways to Burn 100 Calories: Part 2

Sports and Leisure Activities:

Basketball, shooting hoops: 20 minutes
Bowling: 30 minutes
Dancing around the living room: 20 minutes
Darts: 35 minutes
Golfing, carrying clubs: 15 minutes
Ice skating, moderate: 18 minutes
Kickball: 13 minutes
Mini golf or driving range: 30 minutes
Playing catch with a football: 35 minutes
Playing Frisbee: 30 minutes
Playing soccer, casual: 13 minutes
Skiing, downhill: 10 minutes
Softball or baseball: 18 minutes
Tennis (doubles): 21 minutes
Tennis (singles): 15 minutes
Treading water, moderate effort: 23 minutes
Volleyball, recreational: 26 minutes
Water Skiing: 15 minutes

So much more than Guac: 5 Surprising Uses for Avocados

Guacamole is delish, but there are so many more uses for avocados than just dip.  While they are higher in calories than other fruits, they are a healthy source of folate, fiber, vitamin E and potassium, and rich in unsaturated fats.  Try some of these surprising uses, you just might be surprised!

1. Grilled avocado boats. These are sure to surprise your dinner guests. Slice the avocado in half, removing the pit. Stick them on the grill, face down, and cook until they start to melt and get grill marks. Fill the “boats” with a black bean-tomato-corn salsa or shrimp salad.
2. “Creamy” green pasta. Add smashed avocado mixed with a little pasta water for a delicious “cream” sauce for noodles. The avocado lends an amazing texture and a cool green color to the pasta.
3. Fat replacer. Using avocado to replace butter decreases saturated fat and increases nutrients in baked goods. Avocado makes baked goods soft, creamy and less crumbly (it’s also a fantastic standby in vegan and vegetarian baking).
4. Smoothies. Avocados enhance the color and texture of green smoothies. Blend avocado with yellow-colored fruits (like mango, bananas and pineapple) and some leafy greens for an electric-green smoothie filled with flavor and nutrition.
5. Face mask.Wondering how to use those overripe avocados? Smash it up and smear in it on your face. The essential oils can help rehydrate the skin, giving you a smooth finish and refreshed look!

Source: Live Better America

50 Ways to Burn 100 Calories: Part 1

Every single thing that you do burns calories-breathing, sleeping, standing, and all of the activities and other active pursuits you enjoy.  But what does it take to burn 100 calories?  You might be surprised by how little-or how much- activity you have to do to achieve that goal of the daily calories you want to be burning!  To put it all in perspective read through these 50 ways to burn 100 calories.  From standard exercises at the gym, to everyday chores around the house, you just might be surprised.  Keep in mind that not all movements are created equal.  To classify as a cardio exercise you must be working between your target heart rate and maximum heart rate.  Even though periods of less intense activity don't classify as part of your "workout", they still provide health benefits and burn extra calories.  And all are much better than just sitting around!!

(Values are approximate and are based on a 150 pound person.)

Workouts:

Biking: 23 minutes of casual biking
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes of moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba: 11 minutes

12 Ways to Cut Calories Without Eating Less

The fact is that to lose weight you have to cut calories.  There is just no way around it.  But eating less is a superfine way to feel dissatisfied after every meal.  Instead of shrinking your portions, bulk up your meal with foods that will fill you up without weighing you down like fruits, vegetables and low-fat dairy.  These healthy eats pack fewer calories per bite than higher fat items like nuts, dark chocolate, butter and bacon.  Try out these tips to add volume and subtract calories from your meals.

1. Add Veggies to...Everything: Filling up on water and fiber is the key.  So load your meals with vegetables so there is less room for higher calorie meat and grains.  At lunch stuff a lettuce wrap with tomato, grated carrots, sprouts, bell peppers and sliced cucumbers.  At dinner you can still enjoy carb heavy favorites like casseroles, pasta dishes and rice stir-fries by bulking them up with more veggies.

2. Fill Up on Fruit:  Select fruits that contain the most water and leave plenty of room for them on your plate.  Opt for watermelon, cantaloupe, strawberries, peaches, raspberries, oranges, apples and blueberries over higher calorie plantains and bananas.  A cup of sliced banana contains 133 calories but you have to eat more than 2 cups of strawberries or peaches to take in the same number of calories.

3. Start with Soup or Salad: Starting your meal with a broth based soup or salad with light dressing can help you eat less over the course of the meal, according to researchers at Penn State.  "It fills you up with fluid, or veggies, without giving you a ton of calories and makes you feel more satisfied," says Andrea Giancoli, RD, spokesperson for the Academy of Nutrition and Dietetics.  Its also visually pleasing: "A big, piping hot bowl of broth-based soup can be very satisfying compared to having half of a hamburger because you're going to get a lot more soup."

4. Eat Flaked or Puffed Cereal:  Ready to eat cereal can help you slim down when you stick to a single serving and use it to replace a higher-calorie meal.  To stretch out that serving choose your brand wisely, you can get a lot more flaked or puffy cereal when compared to dense granola.  Choose a high fiber, whole grain variety.

5. Opt For Egg Whites:  Science suggests that eating eggs can help keep your weight in check. Studies show that eating two eggs in the morning can cut your calorie consumption throughout the day.  Cut calories and cholesterol by using egg whites or egg substitute in place of whole eggs.  While a large egg will set you back about 80 calories, 2 eggs whites only have about 34 calories. 

6. Switch to Low Fat Dairy: When you make the switch from whole milk to low-fat milk you can drink almost twice the amount for the same number of calories.  The same thing applies to other dairy products too. 

7. Look for Leaner Sources of Protein: Shrimp, tilapia, light tuna in water and roasted turkey breast are packed with protein, but not fat and calories.  When you pick fish you can eat almost three times as much food as when you select something like sausage. 

8. Select Less Dense Desserts:  A half-cup of frozen yogurt contains about 110 calories, while a half-cup of premium ice cream contains about 290.  Or pick fruit like melon or grilled pineapple, over cake and cookies, to fill up on water and fiber.  While a single Double Stuff Oreo sets you back about 70 calories, you could eat 1.5 cups of watermelon or three-quarters cup pineapple for the same number of calories.

9.  Buy It Whipped: Whipped cream cheese and butter come with added air and contain fewer calories than regular spreads.  Just don't think that buying the lighter gives you license to eat more. 

10. Pick a Puffy Snack: If you want a salty snack that you can eat more than one handful of, opt for popcorn.  "That way you get to indulge in the whole bag," says Giancoli.  She recommends popping kernels on the stove with a small amount of oil or buying 94 percent fat free 100 calorie bags.  Just be careful or ready made varieties.  Some counterbalance popcorn's benefits by adding lots of calories with butter.

11. Go Raw:  You don't get much food for your calories when you munch on traditional snacks like crackers, cookies and cereal bars.  They contain very little water.  For a voluminous, water-dense snack you can dip vegetables rather than chips into salsa.  Or enjoy a bowl of vegetable soup or Greek yogurt with fruit.

12. Dilute Dressings and Dips:  Topping your salad with a creamy dressing can instantly add hundreds of calories to your plate.  But if you can't imagine eating greens without your favorite Caesar dressing, you can cut calories and fat but extending your dressing.  Try mixing your dressing with lemon juice, a mashed avocado, or plain, no-fat Greek yogurt. 

Eat More Veggies!

Remember these tips to increase the veggies in your diet, and to actually enjoy eating them!  Chock full of vitamins, minerals, antioxidants and fiber, no wonder the USDA recommends that half your plate be filled with fruits and vegetables. Make it easy and tasty, with these tricks and recipes.

1.  Eat with the seasons. This usually means you are eating food that is locally grown or even grown in your backyard.  The seasonality of your favorite vegetables makes you appreciate and anticipate when they will be in season so you can devour them before they are gone!

2.  Don't forget frozen vegetables.  Stock your freezer with them, its another great way to make sure you are eating enough.  Studies show that nutrients in frozen vegetables are "locked-in" following the freezing process.  You are also more likely to include vegetables with dinner on a busy night if they are at the ready in your freezer. 

3.  If at first you don't succeed...try, try again.  Getting your kids to eat their veggies can be tricky, but don't get discouraged if they refuse them the first couple of times.  It can take up to 15 times or even a few months to develop a taste for a new vegetable, so keep offering them.  And set a good example by eating them yourself.

4.  Dress them up.  If serving veggies with a little butter, melted cheese or ranch dressing will help your family to eat them then by all means go for it!  Adding a little bit of fat to vegetables helps to unlock their fat-soluble nutrients and a few extra calories is worth the additional nutrient boost you will be getting.

5.  Give them a disguise.  Whether or not you need to trick someone into eating them, it is still a great idea to fortify foods with vegetables whenever possible.  Muffins, pasta sauces and smoothies will still taste amazing even if you sneak in a little pumpkin puree or spinach.  You will be surprised at how much you can get away with!

6.  Take your veggies on the road.    We all find ourselves eating on the run, whether its at work or on the way to soccer practice.  Take along containers of crunch cucumbers, celery, radishes and carrots so you can get a nutritious veggie fix while curbing your hunger. 

Healthified Apple Crisp

I love this time of year, the weather starts to cool down and apples are in season.  And when apples are in season I start craving apple crisp!  This is a dessert that can be loaded with butter and sugar, and while it tastes delicious it really doesn't help when you are trying to eat healthier.  Give this healthified version a try, it has 50% less fat, 33% more fiber and 29% fewer calories than your normal crisp.  If you want a little splurge top it with a dollop of fat-free whipped topping or low-fat vanilla ice cream.  Give this a try, you will love it and you will love the way your house will smell as it bakes!

Healthified Apple Crisp
8 Servings

6 cups sliced unpeeled apples (6 medium)
1/4 cup frozen apple juice concentrate, thawed
1/2 tsp ground cinnamon
3/4 cup old-fashioned or quick-cooking oats
1/4 cup whole wheat flour
1/3 cup brown sugar
1/4 cup butter, softened
1/2 tsp ground cinnamon
1/4 tsp ginger

Heat oven to 375.  Spray an 8-inch square glass baking dish.  In a medium bowl mix apples, apple juice concentrate, and 1/2 tsp cinnamon until well mixed.  Spread into baking dish.  In same medium bowl mix remaining ingredients until crumbly.  Spread over apples.  Bake uncovered 25-35 minutes or until apples are tender and topping is browned.

1 serving: 190 Calories and 6g fat.