Tuesday, November 17, 2009

Did You Know??

Did you know we are supposed to be eating
2 servings of fruit a day along with 3 servings of vegetables?
As in, every. single. day?
Well, not too many people know that either.
According to the CDC's recent state-by-state report
only 14% of U.S. adults are getting there daily fruits and vegetables,
and only 9.5% of teens.
With Mississippi coming in last with a total of 8.8% overall,
Washington D.C. is getting the most daily intake of the goodness.

Next time you go to grab a piece of bread or a bowl of cereal for a snack, grab an apple or cut up a nice, tangy orange pepper.
These small, daily choices will make a world of a difference with not only your energy levels, brain activity, and weight control, but also your overall health and well-being.

Monday, November 16, 2009

Flourless Honey-Almond Cake

Very few words for this incredible recipe.
Delicious, seasonal, and healthy.
What more could you ask for in a cake?
One of the most satisfying cakes I've tried in my day.
Flourless Honey-Almond Cake
1 1/2 cups whole almonds, toasted
4 large eggs, at room temperature, separated
1/2 cups honey
1 teaspoon vanilla extract
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons honey
1/4 cups sliced almonds, toasted

-Preheat oven to 350 degrees. Coat a 9-inch spring form pan with cooking spray. Line the bottom with parchment paper and spray the paper.

-Process whole almonds in a food processor or blender until finely ground (you will have about 1 3/4 cups ground). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda, and salt in a large mixing bowl with an electric mixer (or use a paddle attachment on a stand mixer) on medium speed until well combined. Add the ground almonds and beat on low until combined.

-Beat 4 egg whites in another large bowl with the electric mixer (use clean beaters on a handheld mixer or the whisk attachment on a stand mixer) on medium speed until very foamy, white and doubled in volume, but not stiff enough to hold peaks, 1 to 2 minutes (depending on the type of mixer). Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.

-Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 28 minutes. Let cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Let cool completely.

-If desired, remove the cake from the pan bottom by gently sliding a large, wide spatula between the cake and the parchment paper. Carefully transfer the cake to a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

Nutrition Facts:
Total Fat: 14g
Sat. Fat: 1g
Sodium: 208mg
Total Carbohydrates: 22g
Dietary Fiber: 3g
Sugars: 0 Protein: 8g

(this outstanding recipe was found via delish.com)

Thursday, November 12, 2009

Foods that Combat Fat

Wow, I can't tell you how sorry I am for leaving this blog hanging for as long as I did. I promise I do think about it all the time, just never update. So please forgive me!

To start the winter season with some good motivation, I've found an
incredible article about
8 wonderful foods that help conquer fat!

*also, stay tuned for some wonderful winter recipes
that are tasty and HEALTHY!

Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.

Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.

Hello, yellow. The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side. (also learned from a previous post on foods and there colors)

Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.

These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.

Sweet Potatoes
Trade up to sweet taters. They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of low-fat or nonfat cottage cheese.

Swiss cheese
Holy cow: “Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich or stack some on high-fiber crackers.

(these 8 foods and the information that has come with it was
found via SELF Magazine)