Now that you know how nutritious potatoes are, give this delicious and easy potato recipe a try!
Chili-Dusted Avocado Potatoes
2 large russet (baking) potatoes
2 tsp canola oil
3/4 tsp chili powder
1/8 tsp salt
4 slices low fat turkey bacon
1 avocado cut into 16 slices
1/2 cup shredded reduced-fat Cheddar cheese
1/4 cup fat free sour cream (optional)
hot pepper sauce to taste (optional)
Coat baking sheet with foil and spray. Cut each potato into 4 slices and trim so that each piece lays flat. Rub each slice evenly with olive oil and sprinkle with chili powder and salt. Cook potatoes until tender and can easily be pierced with a fork. Meanwhile cook turkey bacon and when cooked set aside on a plate. When potatoes are tender top each piece with half a slice of turkey bacon, 2 slices of avocado and 1 tablespoon of cheese. Leave in the oven for a few minutes until cheese is melted. Top with sour cream and hot sauce if desired.
6.19.2013
6.17.2013
Are You Eating Enough of THIS Veggie?
I was reading a Women's Health article on potatoes and was surprised at some of the things I have learned. Researchers are saying that eating potatoes is just as important as filling up on more colorful produce. Read through all of their interesting findings and see if you can't start finding ways to incorporate more potatoes into your diet!
In the past, spuds haven't been a vegetable that received a lot of love. Researchers in nutrition science are now wanting all of us to know that we definitely shouldn't avoid them. They are finding that eating potatoes is just as important as filling up on the other, more colorful veggies, according to a new supplement published in the journal Advances in Nutrition.
Researchers gathered at Purdue University to bust the myth that white veggies--potatoes in particular--aren't as nutritious as colored ones. While potatoes get a bad rap for being starchy, they are also filled with vital nutrients, says supplement coauthor Connie Weaver, PhD, head of the department of nutrition science at Purdue University. One medium baked potato provides 11 percent of your recommended daily fiber intake and 12 percent of your recommended daily magnesium intake. What's more, potatoes are the highest dietary source of potassium.
It's not hat you have to replace other vegetables with potatoes, says Weaver. But since people in the U.S. generally don't get enough fiber, potassium and magnesium according to the National Institutes of Health, you don't want to nix them from your diet either.
The bottom line: when it comes to which veggies you eat, it's not one versus the other, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It and nutrition expert in New York.
"The important thing to emphasize is variety," she says. "One fruit or vegetable doesn't give us everything we need--it's the blend of colors that count, and that includes potatoes."
In the past, spuds haven't been a vegetable that received a lot of love. Researchers in nutrition science are now wanting all of us to know that we definitely shouldn't avoid them. They are finding that eating potatoes is just as important as filling up on the other, more colorful veggies, according to a new supplement published in the journal Advances in Nutrition.
Researchers gathered at Purdue University to bust the myth that white veggies--potatoes in particular--aren't as nutritious as colored ones. While potatoes get a bad rap for being starchy, they are also filled with vital nutrients, says supplement coauthor Connie Weaver, PhD, head of the department of nutrition science at Purdue University. One medium baked potato provides 11 percent of your recommended daily fiber intake and 12 percent of your recommended daily magnesium intake. What's more, potatoes are the highest dietary source of potassium.
It's not hat you have to replace other vegetables with potatoes, says Weaver. But since people in the U.S. generally don't get enough fiber, potassium and magnesium according to the National Institutes of Health, you don't want to nix them from your diet either.
The bottom line: when it comes to which veggies you eat, it's not one versus the other, says Bonnie Taub-Dix, MA, RD, CDN, author of Read It Before You Eat It and nutrition expert in New York.
"The important thing to emphasize is variety," she says. "One fruit or vegetable doesn't give us everything we need--it's the blend of colors that count, and that includes potatoes."
6.10.2013
Bananas-You Will Never Look At Them The Same Way Again
I found a random article online about bananas. I had to read it because bananas are one of my favorite things to eat, I usually eat at least one every day. And if I go a day or two without a banana I honestly have withdrawals. Here are some very interesting facts about bananas and the great things they can do for you!
Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. So next time you are dragging don't reach for that energy drink that is so unhealthy for you, instead grab a banana for some instant and healthy energy!
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No surprise then that the banana is the number one fruit with the world's leading athletes.
Energy isn't the only way a banana can help to keep you fit. It can also help overcome or prevent a substantial number or illnesses and conditions, making it a must to add to your daily diet.
Depression: According to a recent study that was done by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and overall make you feel happier.
PMS: Forget the pills, eat a banana! The vitamin B6 that bananas contain regulates blood glucose levels which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and that helps in cases of anemia.
Blood Pressure: This unique fruit is extremely high in potassium and yet low in salt, making it perfect to beat blood pressure so much so that the US Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham school (England) were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making students more alert.
Constipation: High in fiber, by adding bananas to your diet you can help restore a more normal bowel action, helping to overcome the problem without resorting to laxatives.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meal helps to keep blood sugar levels up and avoid morning sickness.
Mosquito Bites: Before you reach for the insect bite cream , try rubbing the affected area with the inside of a banana skin. Many people find it very successful at reducing swelling and irritation.
The banana is a natural remedy for many things. When you compare it to an apple it has four times the protein, twice the carbohydrate, three times the phosphorous, five time the vitamin A and iron and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.
Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. So next time you are dragging don't reach for that energy drink that is so unhealthy for you, instead grab a banana for some instant and healthy energy!
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No surprise then that the banana is the number one fruit with the world's leading athletes.
Energy isn't the only way a banana can help to keep you fit. It can also help overcome or prevent a substantial number or illnesses and conditions, making it a must to add to your daily diet.
Depression: According to a recent study that was done by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and overall make you feel happier.
PMS: Forget the pills, eat a banana! The vitamin B6 that bananas contain regulates blood glucose levels which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and that helps in cases of anemia.
Blood Pressure: This unique fruit is extremely high in potassium and yet low in salt, making it perfect to beat blood pressure so much so that the US Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham school (England) were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making students more alert.
Constipation: High in fiber, by adding bananas to your diet you can help restore a more normal bowel action, helping to overcome the problem without resorting to laxatives.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meal helps to keep blood sugar levels up and avoid morning sickness.
Mosquito Bites: Before you reach for the insect bite cream , try rubbing the affected area with the inside of a banana skin. Many people find it very successful at reducing swelling and irritation.
The banana is a natural remedy for many things. When you compare it to an apple it has four times the protein, twice the carbohydrate, three times the phosphorous, five time the vitamin A and iron and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.
5.23.2013
Toss Together Dinner-Healthified Confetti Quinoa Salad
Live is busy. We all have so many different things we need to be doing and so many places we need to be. Its very easy to feel like we don't have time to make dinner and just grab take out from somewhere or hit the drive through for a fast meal. Eating out all the time isn't healthy and will start to add weight onto you. There are many great tasting and healthy meals that you can through together in 30 minutes and have a meal that will satisfy you and not pack on the weight. The great thing is you can do so much of it ahead of time, have all the ingredients in your fridge that you can quickly throw a delicious meal together.
Healthified Confetti Quinoa Salad
Prep Time: 25 minutes
Servings: 6
1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper
In a small saucepan, combine broth quinoa. Bring to a boil, cover and simmer for 20 minutes until broth is absorbed. Remove from heat and set aside.
In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.
Source: Live Better America
Healthified Confetti Quinoa Salad
Prep Time: 25 minutes
Servings: 6
1 cup reduced sodium chicken broth
1/2 cup quinoa
1 cup chopped sweet peppers
2 tomato, chopped
1 can chickpeas, drained and rinsed
1/2 cup chopped green onions
2 T chopped fresh parsley
2 T chopped fresh mint
2 T lemon juice
1/4 tsp salt
1/4 tsp pepper
In a small saucepan, combine broth quinoa. Bring to a boil, cover and simmer for 20 minutes until broth is absorbed. Remove from heat and set aside.
In a large bowl combine sweet peppers, tomatoes, chickpeas. green onion, parsley and mint. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season with salt and pepper. Can be eaten warm or cover and refrigerate and eat cold.
Source: Live Better America
5.20.2013
Eat Your Vitamins!
Vitamins are so good for your body! There are so many different parts and functions of your body that are not going to work as they should if you are not giving them the vitamins that they need to function. Supplements are great but you should also make sure that you are eating foods that are also good sources of vitamins. Look at the list below and see what foods you can add in to your meals each day to give your body a little extra of the good things it needs! It will thank you.
Vitamin A
Vitamin A
- Essential for eyes, immune system and skin.
- Sources: Orange fruits and vegetables, dark green vegetables and milk.
- Essential for brain function, nerve function and red cell production.
- Sources: Beans, nuts, red meat, fish, eggs and spinach.
- Essential for red cell production and nerve function.
- Sources: Milk, eggs, poultry, red meat and fish.
- Essential for bones, teeth and skin.
- Sources: Citrus fruits, berries, spinach and tomatoes.
- Essential for bones and calcium absorption.
- Sources: Sunlight, egg yolk and milk.
5.06.2013
Fuel Your Workout
What you eat before and after you workout is really important. It will help to fight fatigue, increase your stamina and make your recovery easier. It doesn't matter if you are a marathon runner, competitive biker, a triathlete or you just work out at the gym to get a little healthier. What and when you eat can affect how you feel and how you perform while you are working out. If you follow these pre and post workout food tips you will be able to maximize your workouts calorie burn and help your body to recuperate much more quickly.
Take a look at the Mayo Clinic's meal timing guidelines:
The ideal pre-workout meal or snack is low in fat, moderate in carbohydrates and protein, low in fiber and is made up of familiar foods. Some good choices include:
Just remember that how much and how often you eat depends on the duration and intensity of your workout. Tackling a triathlon burns more energy than a restorative yoga class, so make smart choices based on your personal calorie needs.
Source: Live Better America
Drink up
Hydration really is the key to be able to perform your best. The American College of Sports Medicine suggest downing 2 to 3 cups of water in the two to three hours of your workout and 1/2 to 1 cup of water every 15 to 20 minutes during your workout. If it is warmer or you sweat more than the average person you will need to compensate for that and drink a bit more water. Unless the workout you are planning is a 90 minute or longer workout you don't don't need the sports drinks, just stick with plain water.Time it right
It really is important that before you set out on your run or step on your mat or treadmill that you eat right otherwise your energy will be sapped, you run the risk of cramps and it can even send you running for the rest room. Going too long with out food can leave you without the stamina you need to perform to your best.Take a look at the Mayo Clinic's meal timing guidelines:
- Small (100- to 200-calorie) snacks should be consumed about 30 minutes to an hour before your workout
- If you plan to eat a small meal, it should be eaten two to three hours before a workout
- If you’ll be eating a larger meal, do so no less than three to four hours before exercising
Eat smart and simple
When you are planning on working out during the day, make sure that your meals and snacks are foods that won't leave you bloated or gassy. Obviously bad choices would be greasy burgers and sodas that are full of sugar.The ideal pre-workout meal or snack is low in fat, moderate in carbohydrates and protein, low in fiber and is made up of familiar foods. Some good choices include:
- Hummus with whole grain crackers or raw carrots and celery
- Half a peanut butter or turkey sandwich on whole grain bread
- A granola bar with protein
- Whole grain cereals (like Cheerios or Wheaties) with low-fat milk
- An apple and small handful of nuts
- Any plain oatmeal topped with fruit
Eat up to cool down
Within 30 minutes to an hour of finishing your workout, eat a small amount of protein and a whole grain. Choose meals that will help refuel your energy stores and build and repair your soon to be stronger muscles. If you aren't able to squeeze in a meal that soon try some low-fat chocolate milk, a hard-boiled egg or a fruit-and-nut bar for great recovery benefits.Just remember that how much and how often you eat depends on the duration and intensity of your workout. Tackling a triathlon burns more energy than a restorative yoga class, so make smart choices based on your personal calorie needs.
Source: Live Better America
5.03.2013
Mexican Chocolate Raspberry Parfaits
Here is an easy, healthier and tasty dessert to have for Cinco de May!
Mexican Chocolate Raspberry Parfaits
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
1 1/4 cups light chocolate soy milk
1 box (4 oz) chocolate instant pudding
1/4 tsp ground cinnamon
1 slice angel food cake torn into pieces
1/2 cup (thawed) fat free whipped topping
1/2 cup fresh or frozen raspberries
Grated chocolate, if desired
In medium bowl beat soy milk, pudding and cinnamon with wire whisk until mixture is blended and thickened.
To assemble spoon 2 tablespoons pudding into each of 4 small parfait glasses. Layer each with 1/4 of the cake, 1 tablespoon whipped topping, and 2 tablespoons of the raspberries. Top each with the remaining pudding and whipped topping. Garnish with grated chocolate.
Source: Live Better America
Mexican Chocolate Raspberry Parfaits
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
1 1/4 cups light chocolate soy milk
1 box (4 oz) chocolate instant pudding
1/4 tsp ground cinnamon
1 slice angel food cake torn into pieces
1/2 cup (thawed) fat free whipped topping
1/2 cup fresh or frozen raspberries
Grated chocolate, if desired
In medium bowl beat soy milk, pudding and cinnamon with wire whisk until mixture is blended and thickened.
To assemble spoon 2 tablespoons pudding into each of 4 small parfait glasses. Layer each with 1/4 of the cake, 1 tablespoon whipped topping, and 2 tablespoons of the raspberries. Top each with the remaining pudding and whipped topping. Garnish with grated chocolate.
Source: Live Better America
5.01.2013
Grilled Fish Tacos
I love the beginning of May because it means Cinco de Mayo is just around the corner and I absolutely love Mexican food! Most of what you can find in restaurants though is so full of fat, calories and sodium that I have a hard time letting myself enjoy it. Fish tacos are one of my favorite Mexican dishes lately and these tacos are good for you and super tasty. Give them a try!
Grilled Fish Tacos
Prep time: 20 minutes
Total time: 20 minutes
Servings: 8
1 lb firm white fish fillets such as sea bass, red snapper or halibut
1 T olive oil
1 tsp cumin or chili powder
1/2 tsp salt
1/4 tsp pepper
8 corn tortillas
1/4 cup reduced fat sour cream
1/2 cup salsa
Toppers (shredded lettuce, diced tomato, diced avocado, chopped onion, fresh cilantro, shredded cabbage)
Heat gas or charcoal grill. (You can also cook in a frying pan or in the oven.) Brush fist with olive oil and sprinkle with spices, salt and pepper.
Carefully spray grill rack with cooking spray. Lay fish on grill, cover, and cook 5-7 minutes, turning once, until fish flakes easily with fork.
Heat tortillas. Spread sour cream on tortillas then add fish, toppers and salsa.
Source: Live Better America
Grilled Fish Tacos
Prep time: 20 minutes
Total time: 20 minutes
Servings: 8
1 lb firm white fish fillets such as sea bass, red snapper or halibut
1 T olive oil
1 tsp cumin or chili powder
1/2 tsp salt
1/4 tsp pepper
8 corn tortillas
1/4 cup reduced fat sour cream
1/2 cup salsa
Toppers (shredded lettuce, diced tomato, diced avocado, chopped onion, fresh cilantro, shredded cabbage)
Heat gas or charcoal grill. (You can also cook in a frying pan or in the oven.) Brush fist with olive oil and sprinkle with spices, salt and pepper.
Carefully spray grill rack with cooking spray. Lay fish on grill, cover, and cook 5-7 minutes, turning once, until fish flakes easily with fork.
Heat tortillas. Spread sour cream on tortillas then add fish, toppers and salsa.
Source: Live Better America
4.22.2013
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.
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)
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
4.08.2013
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
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
4.01.2013
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.
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.
3.27.2013
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."
3.25.2013
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
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.
- 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.
- 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.
- 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.
3.20.2013
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.
3.18.2013
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
3.13.2013
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.
3.11.2013
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.
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
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
3.08.2013
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
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.
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
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.
2.18.2013
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.
Source: Live Better America
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
2.14.2013
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
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
2.11.2013
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:
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.
2.08.2013
Get Fit As A Family
It's easier to make healthy choices when you do it as a team. Make health a family affair.
2.06.2013
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
1.31.2013
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
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
1.28.2013
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
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
1.18.2013
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.
1.11.2013
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
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
1.07.2013
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
Source: Personalexcellence.co
45 Tips To Live a Healthier Lifestyle
- Drink More Water
- Get Enough Sleep
- Meditate
- Exercise
- Pick Exercises You Enjoy
- Work Out Different Parts of Your Body
- Eat More Fruits
- Eat More Vegetables
- Pick Bright Colored Foods
- Cut Down on Processed Food
- Love Yourself
- Barefoot Walking/Running
- Purge Negative People From Your Life
- Purge Negativity From Yourself
- Journal Out Unhappy Thoughts
- Avoid Trigger Foods
- Breathe Deeply
- Address Emotional Eating Issues
- Eat Small Meals
- Stop Eating When You Feel Full
- Go For Brown Carbs vs. White Carbs
- Live A Life With Purpose
- Say No to Oily Food
- Cut Out Sugary Foods
- Go Organic
- Improve Your Posture
- Cut Out Soda and Caffeine
- Don't Drink Alcohol
- Prepare Your Meals
- Learn to Say No
- Bring A Water Bottle When You Go Out
- Dine at Salad Bars More Often
- Go For Low Calorie Low Fat Alternatives
- Stop Smoking
- Avoid Passive Smoking
- Have Healthy Snacks
- Drink Fruit/Veg Smoothies
- Juicing
- Go On a Vegetarian Diet
- Go On a Vegan Diet
- Become a Raw Vegan
- Get Out More
- Exercise Good Dental Hygiene
- Join Classes
- Hang Out With Healthy People
Source: Personalexcellence.co
12.17.2012
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
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
12.12.2012
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
12.03.2012
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.
11.28.2012
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
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
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
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
11.21.2012
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.
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.
11.20.2012
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.
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.
11.19.2012
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."
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."
11.12.2012
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
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
11.07.2012
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!
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!
11.05.2012
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
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
10.29.2012
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!
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!
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