Did You Know??

Did You Know that just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30 percent, according to a study

of 302 adults in their 70s and 80s.

Eating Well by Color

Never judge a food by its color:) Sometimes the color represents the nutrients and what exactly your eating. I have a list here of what colors represent what nutrient and what to look for when you grab for your next fruit or vegetable.

Red
Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Guava
Pink grapefruit
Red peppers
Tomatoes
Watermelon

Orange
Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Apricots
Cantaloupe
Carrots
Mango
Oranges
Papaya
Pumpkin
Sweet potatoes
Tangerines
Winter squash

Yellow & Green, part 1 (leafy greens)
Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Artichoke
Corn
Lettuce
Summer squash
Wax beans
Arugula
Chard
Collards
Mustard greens
Turnip greens

Green, part 2 (cruciferous)
Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Broccoli
Brussels sprouts
Cauliflower
Green cabbage
Kale

Blue and Purple / Deep Red
Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Blackberries
Blueberries
Eggplant
Plums
Cranberries
Grapes
Radishes (red)
Raspberries
Strawberries

(information was found from eatingwell.com)

Some of my Favorites

Lately there have been some foods, snacks or desserts that I have just loved and am found to be eating them over and over again because, not only are they easy, but healthy. I wanted to share some with you that I can't get enough of and hopefully you enjoy them as much as I do.

Spaghetti Squash
-cut in half, poke holes in the top with fork, put in oven for 30-40 mins. serve with butter and Parmesan cheese and s&p. I can't even tell you how much this has saved me from eating too many carbs such as pasta or rice as a side dish.

Warm Choco
-just one cup of skim milk with 2 tbsp. of Nestle's Fat Free Choco. Only 4 grams of carbs for every 2 tbsp. (i sometimes even use this as a snack, but in most cases when I'm having a sweet tooth-cures it every time)

Activia
-activia yogurt with 1/3 c. of raw oatmeal, and sometimes I add about 3-4 cut up almonds.

Whole Wheat
-I find myself eating this probably more than I should. One piece of Whole Wheat bread with peanut butter and half of a cut up banana all on the slice.

Herbal Tea
-Now that the weather is changing, whenever your craving something hot to drink, I highly recommend some Pomegranate Pizzaz Herbal Tea.

Spinach and Mushrooms
-Whenever I can't think of a side dish to go with my dinner, or of a way to get my vegetables into my day, I always without fail resort to putting Spinach into a pan with Olive Oil and cut up mushrooms and just let it simmer. I always put Oregano and Parsley with S&P.

Fruit and Cottege Cheese
-I count this one as a dessert because it's just as good. One cup of Cottege Cheese with Yogurt (non fat), cut up almonds and your pick of fruit. I usually use blueberries, raspberries, and blackberries (frozen bags) or banana's. Always satisfies me every time!

Ways to Prevent Cancer /Illnesses

Now a days Diabetes isn't the only thing that is sky rocketing the charts with illness and deaths. Cancer has taken a toll on more people than we can imagine. Which, in some cases, and be actually prevented with simple, daily choices.

One third of all cancer deaths can be prevented by eating healthy and being physically active.

The American Cancer Society has four basic nutrition guidelines:

1. Choose most of your foods from plant sources. Here you will find plenty of antioxidants, phytochemicals, vitamins and minerals known to reduce the risk of cancer.

2. Limit your intake of high fat food, particularly from animal sources. Examples of healthy fats:
walnuts, almonds
olive and canola oil
sesame and safflower oil
almonds

3. Be physically active: achieve and maintain a healthy weight. Following a meal plan and exercise program/plan will help you address this guideline.

4. Limit consumption of alcoholic beverages, if you drink at all. This can help reduce your risk for cancers of the mouth, esophagus, pharynx, larynx, and liver in men and women, and breast cancer in women. (a lot of us folks who read this don't have to worry about this too much:))

They're extremely simple, but will do some major good in the long run.

The sooner we start eating better and doing our body good, the better the long hall will be! This doesn't have to do with Diabetes,

but it's always good to realize how important nutrition is in our lives,

and what else it can help with.

(I recieved this information from the American Diabetes Association)

Excellent Tips by Harley Pasternak

I came across these excellent simple tips from Harley Pasternak, a well known fitness trainer and nutritionist.

He's been known to work along side hundreds of celebrities.

I personally like his stuff because he always keeps things basic and simple.

To get daily tips that will help with every day weight-loss and nutrition, click HERE.

Enjoy:)

Taco Salad Bowls

We have another incredible recipe that was sent! Me and Brad made this for lunch over the weekend and absolutely LOVED it!!

This recipe came from a good high school friend that we have been able to keep in touch with over good old blogging!

Teandra Everett sent this and said it quickly become one of her favorites!

It changed her mind about taco salad's forever:).

And I seriously believe her.

Thank you so much for sending the recipe Teandra, it was just delicious and perfect for any meal!

Taco Salad Bowls
4 flour tortillas (8 inch)
1 Tbsp. chili powder, divided
3/4 lb. extra-lean ground beef
1 cup matchlike carrot sticks
1/2 cup plus 2 Tbsp. Salsa, divided
2 Tbsp. Light Mayo Reduced Fat Mayonnaise
4 cups torn salad greens
1 large tomato, chopped
1/2 cup Mexican Style 2% Milk Finely Shredded Four Cheese
1/4 cup chopped fresh cilantro

CRUMPLE 4 large sheets of foil to make 4 (3-inch) balls; place on baking sheet. Place 1 tortilla over each ball; spray with cooking spray. Sprinkle with 1/2 tsp. chili powder. Bake 6 to 8 min. or until tortillas are golden brown. (Tortillas will drape over balls as they bake.)

MEANWHILE, brown meat with carrots and remaining chili powder in large nonstick skillet on medium-high heat, stirring occasionally. Add 1/2 cup salsa; cook 2 min. or until heated through, stirring occasionally.

MIX mayo and remaining salsa in large bowl. Add salad greens and tomatoes; toss to coat. Fill shells with greens mixture, meat mixture, cheese and cilantro

(the only things we changed to make it "diabetic worthy" was we used whole wheat tortilla's and changed the mayo to low-fat cottege cheese. It was still just as good.)

Thanks so much again for the wonderful recipe Teandra!

Testimonial!!

Gosh I can't tell you how much I LOVE these!!

We have another testimonial my friends!

This next testimonial comes from a good friend of mine. Never have I met someone more determined, and self motivated in my life! Not to mention her talents as a mother. She just finished writing a book! As in an actual book and has an agent looking at it as I type. So just ask me if I was surprised at how fast she lost her goal weight after giving her some eating and exercise tips. Yup, fast. And believe me, it has paid off-her bod looks fantastic! (I wish I had a full body shot of her) She was dedicated and is an awesome example of wanting something bad enough, and doing what you have too to get it! Way to go Miriah!!

"After I had my baby was the first time I got serious about losing weight. At first I got results from simple portion control, consistent exercise, and cutting out some sugar. But that only took me so far. I got stuck at about a size 8. So, with the help of Melissa, I made a few changes. First, I started switching up my workouts. Instead of just running every day, I added some aerobics, toning, sprinting, and other exercise routines between running days. Second, I became very strict with my diet. 1/2 C oatmeal for breakfast, whole grains and protein for lunch (turkey, chicken, fish), and more clean protein and a veggie for dinner. I also had to start recognizing fruit as a sugar, no matter how much I hated to :0( Another change I made was to start eating open-faced sandwiches cutting my bread intake in half. It only took a little over a week for me to get used to the diet change, and soon fruit really did start feeling like a dessert; something sweet, but not something I would want a lot of all the time. In about a month's time I went from a size 8 to a size 4. I've never been so excited to buy new pants as I was the day I realized all my pants were too baggy! I can honestly say I prefer to eat the way I do now. I might have a treat every once in a while, but I no longer crave junk food. If I can do it, anyone can! Simple changes like switching to skim milk, only eating low-fat mozzarella cheese, and eating white meats can bring huge results!"

Thanks again for the awesome motivation!

Saturday Morning Pancakes

This is mine and Brad's favorite recipe.
We seriously are obsessed.
We love it because not only is it the worlds fastest breakfast,
(aside from cereal) but they are unbelievably healthy! Tons of Fiber!!
All you need is a box of Fiber One Pancake mix, oatmeal, and some frozen fruits.
(we always make sure we have frozen fruits in our freezer)
We actually made this up, and have loved it ever since.
We make them every Saturday morning!

Saturday Morning Pancakes
servings from Fiber One Pancake Mix
1/4 C. of Oatmeal, raw from the box.
1/4 C. of mixed berries. (we always use raspberries, blueberries and blackberries)

**Mix the pancake mix from the box. Add in oatmeal and berries. Scoop 1/3 c. over the skillet and WAHLAH!


I like them with peanut butter and no-sugar syrup. Brad likes them with syrup and powdered sugar.
And let me tell you, that fiber will kick in faster than you can even blink.

Hope you enjoy them as much as we do!!

Apple Chicken Quesadilla's

This next one sounded delicious! I couldn't wait to make them! And as bizarre as the combination sounded, it was SO GOOD!! I might have to actually start making these weekly. Fast. Easy. Delicious.

Thank You so much Sarah for the recipe! She says this is a families favorite, especially with her kids! We couldn't be more happy that you shared it with us!

Apple Chicken Quesadilla's
4 Whole Wheat tortillas (approximately 8-inches wide)
1 cup cooked, shredded or chopped, chicken meat
1/4 lb cheddar or Monterey jack cheese, sliced or grated (fat free if available)
1 apple, sliced
1/4 cup salsa

1 Heat a large skillet on medium high heat. Place one tortilla in the skillet. Flip it a couple of times with a spatula, then let it sit in the pan heating up until air pockets form and parts of the tortilla begin to puff up. Flip it again.

2 Place cheese slices on half of the tortilla, at least 1/2-inch from the edge of the tortilla. Add chicken pieces on top of the cheese. Fold the tortilla over like an omelette, and press down on the folded tortilla with the spatula. Lower the heat to medium. At this point, if you have enough room in your skillet, you can add a second tortilla to the pan to begin to heat it up.

3 When the cheese inside the quesadilla has melted, remove the quesadilla to a cutting board. Open it wide and layer on apple slices and salsa. Fold the tortilla back again, and cut it into 3 triangles, as if you were cutting a pie.

Makes 12 quesadilla triangles.

(she said she got this recipe from Simply Recipes)

Cream of Chicken

I'm sorry my fellow followers, I have been awful with keeping up with these delicious recipes I keep getting from everyone!

I can't tell you how wonderful it is to have them!

So thank you so much!

This next recipe is from an awesome friend

that I have come to love!

Nicole Saldivar.

She is so much fun to be with and is always up for a good time!

Me and Brad loved how easy this recipe was, and it was of course incredible! She didn't give this recipe a name, so I'm going to call it Cream of Chicken.

Of course, the crockpot is everyones friend when it comes to fast and easy!

Cream of Chicken
3-4 small chicken breasts cubed
1 package au jus mix
1 can cream of chicken soup (I use the 98% fat free)
Brown Rice
**Mix cream of chicken soup and au jus mix in crockpot. Add water until the mixture is a carmel color. Add chicken to crockpot. Cook on low for 8 hours. Serve over brown rice.


*like Nicole said, make sure to get the 98% fat free. And also, the sodium intake is always a lot with cream of chicken, so make sure to watch out for those as well. And the famous Au Jus sauce is always good when it comes to low calories and carbs.

Enjoy!! And Thank You Nicole for the recipe!!