The Diabetic Diet

Staying Fit While Traveling

2011-06-07T06:20:00.000-07:00

Traveling, for some people, becomes a huge downfall for all their hard work and efforts for trying to stay healthy. The restaurant food. The lack of exercise. The lack of structure, and sometimes the lack of energy. It's hard to focus on being healthy when you have all these roadblocks in your way.
I've put together some helpful tips that have actually kept me sane and somewhat healthy while traveling. Some of them I got from other recourse's, and some of them I got from my own experience.

Hope this helps you for the next time you're scared to gain all your weight back from your next vacation! It's absolutely helped for me! Even with how much good food I still indulge while away.

Jet Lag: Here are some great pointers for beating jet lag. First, don't drink alcohol or caffeinated beverages on the plane. Drink plenty of water, and eat whole grain carbohydrates which may help calm your nerves. Then, after getting to your destination, take a ten-to twenty-minute walk as soon as possible, and eat a light snack. If you think you'd like a little nap, you will want to keep it to less than an hour-so you'll still be able to get to sleep at night.

Never Stop Moving: On a long flight it's important to get up every half hour and move around for a full minute to keep your circulation moving. Or if you're in tight quarters and can't get up, "wiggle" while you sit. Lift your heels and move them from side to side. Bounce your legs up and down on the balls of your feet, then put your heels on the floor, lift your toes, and wag them from side to side. Another good idea is to wear compression socks which gently "hug" your legs, helping to keep blood flowing back to your heart.

Eat Energizing Snacks: Airports and rest areas are notorious for snacks like chips, candy bars and soda-which are not only unhealthy, but can also drain your energy. A good idea is to take along raw seeds, carrots, apples and celery sticks, slices of green and red pepper, or fresh fruit. These enzyme-rich foods will help you maintain your energy much more effectively. Granola bars can also be tasty and are easy to travel with.

Take the Stairs: Remember, it's the small and simple that lose those pounds, not the dramatic changes. Those stairs might become your only source of exercise. Hotel stairs are a fantastic way to keep that heart pumping, especially if your on the 3rd or 4th floor. Take advantage of anything that can get your heart rate up-even if it's just for 10 minutes. Skip the elevator.

Drink Your Water: Water is always something most people forget while away. Always remember to get water whenever you think to. Pack a water bottle so when you see it, you'll think to fill it up and keep it close. Also, my suggestion for you is to drink 2 glasses of water before your meal comes, every meal. This helps you feel more full before your meal actually gets to you. Therefore taking in fewer calories. When you're traveling you want to eat till you're satisfied, not till you're sick.

Use that Down Time Wisely: Take full advantage of that down time. I don't mean go to the nearest gym and workout for an hour. I mean, stop to catch your breath. Literally take deep breaths. Stretch. Go for a walk. I promise you, you will feel more pro-active and energized if you wake up just 15 minutes earlier and go for a walk. Who knows, you might explore some things you've never seen before wherever your staying. The more your blood is regulated, the more balanced and over all healthy you will feel. Taking time for yourself is just as important as anything else that you do to improve yourself. A balanced lifestyle fosters a balanced mind.

Forgive Yourself: You know that there will be times when desserts will be irresistible. It's OK to indulge once in awhile, but the most important thing you can remember is to forgive yourself. Don't beat yourself up. Realize you slipped, forgive yourself and move on. Don't dwell on it and think you have to start over. Just promise yourself that you will eat healthy the next meal and find time to throw in an extra 10 minutes to your walk, or workout. Simple as that.

(Sources: Health.com)

Simple Ways to Lose Weight Without the Dieting

2011-05-20T09:12:00.000-07:00

I always remind people that it's not the huge dramatic changes that keep you fit and healthy, it's the small and simple choices that make the biggest impact. I've seen that in my life as well as others.

This little slideshow/news bits (whatever you want to call it) has some great tips to help you make those small changes in areas you wouldn't think make a difference.

Click HERE to read it.

Simple and Easy Exercises to Help You Stay Fit While at the Office

2011-05-16T09:19:00.000-07:00

Most of us have desk jobs. As in, jobs from 8-5 involving sitting for 7 straight hours. Sometimes just that thought alone makes you feel that cottage cheese gathering right under neath you. I know from my own experience at a desk job.

Fortunately there are plenty of ways to get that workout in without having to leave your cubicle space. They will help increase concentration, productivity and efficiency. These little workouts can also enhance circulation, relieve stress, boost energy, improve attitude and for some of us the most important, reduce neck, back and wrist pain.

Don't be embarrassed when someone looks over and your doing push ups against your desk. Just remember your burning the calories......and they are not:).

1. The Squat
How to do it: Stand with your shoulders, hips, and knees in a vertical line. Draw your stomach in as if your making your waistline smaller. Slowly squat down as if you were picking something up. Keep your knees in line with your toes. Both knees should be facing forward. Repeat 5-10 times.

2. Single Leg Calf Raises
How to do it: Stand facing a desk, touching the top for balance. Place your right food behind the heel of your left foot. Raise the heel of your left foot off the floor as high as possible, pressing on the ball of your foot. Repeat the exercise with your left foot behind the heel of your right foot.

3. Leg Lift
How to do it: Try to do this exercise while eating your lunch at your desk. Sit on a chair with your feet on the floor. Lift one foot forward, straightening your knee. Squeeze the front of the upper thigh as you lift your leg and hold it for a few seconds. Lower and repeat with the other leg. Complete 8 repetitions on each leg.

4. Stand Up and Out of Your Chair
How to do it: Lift your body up and down out of your chair several times.

5. Push-Up Off of a Desk
How to do it: Stand facing a desk with your feet together. Keep your back straight. Lean forward and place your hands slightly wider than shoulder-width apart on the desk. Slowly lower your body toward the desk and then push away. Repeat up to 10 times.
6. Tuck in your Knees to Strengthen your Abs
How to do it: Sit in a chair with your hands holding the armrests. Tighten your stomach muscles as you pull each knee in toward your chest. Alternate knees and then pull in both knees.

7. Neck and Shoulders
How to do it: Sitting or standing, allow your arms to hang at your sides. Tilt your head sideways to your shoulder. Hold for 15 seconds. Repeat on the opposite side.

8. Back
How to do it: Standing or sitting, place your hands on your hips. Slowly twist at your waist as if you were looking over your shoulder. Hold for 15 seconds. Repeat on the opposite side.

9. Back and Shoulders
How to do it: Standing or sitting, reach one arm over your head, stretching toward the ceiling. With the opposite arm, reach toward the floor. Hold for 15 seconds. Repeat on the opposite side.

10. Seated Posture
How to do it: Without using the backrest on your chair, sit with your feet flat on the floor. Keep your shoulders back with your palms facing forward. Take four deep breaths from your abdomen. Perform frequently throughout the day.

Source: Select Health, GetFit

10 Ways to Never Skip a Workout Again

2011-05-11T08:35:00.000-07:00

Something that I've absolutely grown to love about my profession as a Fitness Instructor, is that you meet some of the best, most motivating people from all over. They all have something different that sets them apart in the industry that add so much.

One of my good friends, Robin, that is a fantastic teacher has running down to an art. And I don't mean just form. I mean motivation, endurance, and making the time for it. She has a fantastic blog that I love reading and motivates me every time I do.

She posted a great article that I want to share with all of you! Normally I would post her words on here with her permission, but I wanted you to check out her blog and read more by going to her actual blog.

So for all you die-hard runners out there, check out her awesome blog Here.

Happy Mother's Day!

2011-05-06T08:30:00.001-07:00

I truly think that being a mother is one of the most beautiful choices a woman can make. But I do also know that it's one of the hardest. I don't have children, but we all know how hard mothers work daily to build their wonderful family. I'm a firm believer that feeling good about yourself is a huge part of being healthy! Exercise, diet, motivation, and energy all starts with how you feel about and view yourself.

I came across some tips awhile back and thought it would be a great reminder for all you hard working moms out there to take a step back and take care of number one! You deserve time to yourself. You deserve to feel good. You deserve to feel beautiful!

So here are 10 tips to help a mother take better care of herself and enjoy who she is!

.......and remember to have such a wonderful Mother's Day!

Top 10 Ways Working Moms Can Take Care of Themselves
by Jean Johnson

1. Get enough sleep.

This means making sure the kids go to bed early enough so you can. Have an evening routine that is calming for everyone.

2. Eat well.

Yes you know it. Most of you don’t do it. It is just as easy to grab a piece of fruit as a basket of fries. You and your kids will feel better if you eat three good meals a day. Do the shopping, planning and cooking together. This gives you bonding time and teaches the kids good skills to help out around the house.

3. Exercise.

I know you’re exhausted at night and don’t have time in the morning, but if you’re stopping for coffee or vegging out in front of the TV you have time. Do something - anything. It all helps. Better yet - take a class with the kids.

4. Look your best.

Get a great haircut. Wear the best clothes you can afford. When we look good we feel good and we smile more.

5. Smile.

You’ll automatically feel better. Even better - laugh.

6. Count your blessings.

Your mother was right, count your blessings. Make a gratitude list. We all have a multitude of things to be grateful for. Post your list and add to it. Have the kids make one too.

7. Ask for help.

We don’t have to do it all alone. Ask family, friends, co-workers, and organizations for help. From babysitting to yard cleanup to a ride to the store. People love to be needed. (Just don’t use them)

8. Help others.

Nothing feels as good as service. Get the kids involved. Serve others besides your kids. Helping each other makes all our lives easier.

9. Connect to your spirituality.

Whatever that is for you. Nature, music, church, gardening. Do something at least once a week that makes you feel whole.

10. Lower your expectations.

Yes - LOWER your expectations. Of yourself and of your kids. You’re not supermom and they aren’t superkids. Cut all of you some slack.

Slow Roasted Sweet Potatoes

2011-04-22T11:05:00.000-07:00

I've been absolutely obsessed with the crockpot lately, and not just the crockpot, but a certain recipe. We've actually made it a weekly thing. On Fridays it's a given. Sweet Potatoes from the crockpot. I put it together in 5 minutes, head out the door to teach, come back and they are done to perfection and ready for eating.

Crockpot Sweet Potatoes
2 medium sized red potatoes (or use 2 sweet potatoes if you don't want red)
1 large sweet potato
3 tblsp. of Extra Virgin Olive Oil
2 tblsp. of Rosemary
Salt and Pepper to taste
This recipe feeds me and Brad perfectly. (serving size 2)

Directions:
Cut all potatoes to however you want. Sliced or cubed. Throw in Crockpot and put in the olive oil, rosemary and s&p. Put on Low for 2 hours and enjoy one of the simplest side dishes you'll ever taste.

Whenever I am craving potatoes, I always make sure to get the medium sized, red. They are less starchy and have more fiber in the skin. If you want to skip the starch/red potatoes all together, Sweet Potatoes are always your best bet!

Sweet Potatoes are loaded with Vitamin A, Vitamin C, Vitamin B6, and is loaded with Fiber. That's just the tip of the ice-berg. They have a low glycemic index so they don't spike your blood sugars, and they are excellent for your skin. Just to name a few of the benefits.

The best way to get rid of belly fat.

2011-04-13T07:35:00.000-07:00

I can't tell you how many times a week I get the question, "what can I do at home for my abs?", or "what is the best exercise for my stomach?". I'm here to tell you the answers to those questions, and fill you in on how to shrink that gut! Dozens of crunches, on their own, are not likely to help you lose the gut. What does work is a full body exercise routine that builds muscle all over. Since muscle burns calories even while you're resting, having more muscle helps to melt fat all over, including the belly. The best plan is regular cardio/aerobic exercise, resistance training, and of course a healthy diet. One of the main things, without fail, have my class focus on during the aerobic exercise is flexing there stomach. Most people don't know that if you're stomach is flexed during a workout, not only does it help stabalize the back and torso, but the stomach ends up getting just the same amount of exercise as the rest of the body. If you are a firm believer in those crunches, I recommend doing them AFTER you get that heart rate up by either cardio, or resistance. For example, if you're a runner, tone your stomach after your run to get better results. Also, you can always help tone that stomach all through out your day. Did you know that flexing your stomach for 5 seconds equals one crunch? Well now you know:). So get in the habit of flexing that stomach all day long, and while your burning those calories those muscles will start to shine. Another way to get rid of bloating (mostly for us women) is fixing that posture so your torso is nice and straight, and take deep breathes. In through the nose, out through the mouth. While you breath out slowly, keep that stomach flexed. Repeat as many times as needed or until your bloating is gone. It helps with stress relief too!

Starting over!

2011-04-06T14:16:00.000-07:00

Every one of us hits a point where we've either lost motivation, our drive, or our reason to eat healthy and exercise. If you've never hit that point, will you please leave a comment of your deepest secrets of how to avoid that? Thank you.
For the rest of us, it comes whether we like it or not. We live in a time (and country) where food is everything. Our entertainment, our pleasure, our moods, and every part of our day is revolved around what time it is simply so we can eat. With so much of our lives being surrounded by food it's hard to avoid the good stuff (unhealthy). Little by little, taste by taste, we lose our drive.

Unfortunetely staying motivated is a life long goal. So it's absolutely normal to fall a little behind and need that boost back up. For some of us, it might be every day or every year. No matter how often we lose our motivation, we all go through it.

I have a few tips that have helped me with food and exercise that I'd love to share in hopes that it will help a little:).

2 things to remember before getting started with eating healthier:

1. Take each day meal by meal. Don't ever get motivated and say you're going to eat healthy for the rest of the year, or even month. Promise yourself you're going to eat healthy for the next meal. That's all you need. Meal by meal.

2. The last bite tastes the exact same as the first. Portion control is a never ending battle, but doable. Definitely doable. Something that helps me with dessert is to keep telling myself that no matter how much I eat of this cake, brownie or doughnut, every bite will taste the same. So 1-2 bites is all I really need. After that I'm just making myself sick and that ruins the whole experience for me.

2 tips that help with having the drive to exercise daily:

1. Exercise doesn't have to be 1 hour of sweat and nausea. It simply has to be 20 minutes of getting that heart rate higher. A walk outside, grocery shopping, cleaning, biking, weight lifts between commercials, rollerblading. Next time you feel like you're not in the mood to take 1-2 hours of working your hardest, stop and tell yourself today is a "half an hour of walking" day. It's as simple as that. People that end up skipping an exercise class or their normal routine end up doing nothing that day. It's not all or nothing. It's all or keeping it simple. If today has to be a simple day, then it's a simple day. Don't forget you're body all together just because you're not in the mood to run. Find something more enjoyable and less straining.

2. Do what you love. If you don't love something that keeps you active, then you haven't found it yet. There are more than a million ways to stay active and exercise. If you've decided that the only way to stay active is running or weights..you are very mistaken my friend. Find something, or a routine that you look forward to. If you don't look forward to it, then I can promise you it won't be a part of your life for that long. Trial and error. Go for a hike in the mountains. Don't like it? Try something else. Learn to swim. By a pair of roller blades. Invest in a new stroller that makes it easier to run/walk with your kid. Save up money and buy 10 new songs that you've been wanting for some time. All these small and simple decisions will lead you to more firm habits that are harder to break and a healthier you. Once you find that something that you love, you will know because it won't be something that you dread, it will be something you can't live without.

Make it Count

2011-03-16T12:32:00.000-07:00

Every single person has a different body type I've learned. Therefore leaving it hard to see what works the best with and for your body when it comes to working out. Some people love running and see the best results from that. Some people run for miles and miles and don't lose a pound. Some stick only to weight lifting and get a little huskier than planned, and some tone down to only bone and muscle from lifting weights. Some love aerobic and some never see results.

So how can you get the most of your workout when you're not familiar with what your body needs in able to lose the fat?

I'm here to tell you, you do a combination of aerobic and resistance training. You need both in able to lose the weight. For awhile now I've been doing circuit stations in my classes along with my step classes that include cardio and weight training. I've seen the best results no matter the body type. And this is doing it only 2 times a week. Imagine if you did this every day.

I came across this study and it just confirmed what I witness with my classes when it comes to cardio fitness along side resistance training. So you can imagine how thrilled I was thrilled to find out how much circuit really does work not only with weight loss, but with your blood sugar levels as well.

Researches studied how various forms of exercise affected the blood glucose levels in nearly 300 sedentary people with type 2 diabetes. After the nine-month trial, people who had done both aerobic and resistance exercise lowered their A1C, on average, more than participants in a non exercise group. But the people who did only aerobic exercise or resistance training didn't lower their average A1C significantly compared with the sedentary group.

(Source: Journal of the American Medical Association)

Motivational Quotes

2011-03-09T08:58:00.000-08:00

This week has been hard for me to get excited about exercise for some reason. I'm sure it's this never-ending snow storm weather we have.

My teaching has been awful because of my attitude. And believe me, when my attitude is bad, the whole class feels that heavy weight too and makes them not want to exercise.

I'm sick of dreading my workouts this week, and I'm sick of not wanting to exercise. I want to change my attitude right now and finish the rest of the week excited about a healthy lifestyle and motivating myself to exercise.

I looked online for some uplifting quotes and it really did help me. It inspired me and got me wanting to workout and enjoy having a body that works with me and is able to do everything I physically want to do. I thought I would share these great quotes with you and hope it helps just as much:).

And yes, I even printed some out and taped them to my computer.

"Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley

…“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” – Mike Adams, author, investigative journalist, educator

...“Our food should be our medicine and our medicine should be our food.” – Hippocrates

"You don't drown by falling in the water. You drown by staying there."-unknown author

Benjamin Franklin- "You may delay, but time will not."

Winston Churchill- "Never, never, never, never give up."

"Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat."
-Jill Johnson-

Strawberry Whip Parfait

2011-03-04T07:30:00.000-08:00

It would be a sad world if you went without some sort of dessert or treat throughout your week. That's my opinion anyways.

So as a diabetic, you have to find the best of both worlds.

Healthy and sweet.

With this new recipe that I found,

I feel like I've truly found the best of both.

I came across this recipe in the Diabetic Forecast and after making it I haven't been able to get my mind off of it. It's delicious, light, and again...extremely easy/fast to make.

Naturally, I wanted to share the yumminess with all of you!

Strawberry Whip Parfait
2 cups sliced strawberries
2 cups fat-free whipped topping
4 (1 oz.) slices of angel food cake (I made my own and used Splenda)

Directions:
Place sliced strawberries in an electric blender. Cover and blend until smooth, stopping once to scrape the sides. Fold the strawberry puree into the whipped topping. Tear the angel food cake into pieces and fold into the strawberry mixture. Spoon into parfait glasses, cover, and serve chilled.

Imagine That!

2011-02-28T10:35:00.000-08:00

Did You Know....

Researches found that people consume less of a food if they first imagine themselves eating it. Study participants were instructed to picture themselves either eating M&M's or popping quarters into a washing machine. Then they were offered M&M's. People were had imagined eating the candy at fewer M&M's than those whose minds were on laundry. The authors say thinking about a food's taste, smell or appearance can increase appetite, but that visualizing actually consuming the food can, in effect, help you fill up.

(Source: Science, Dec. 10, 2010)

**side note-before me and my husband starting going off sugar for the dreaded 12 months, to prepare ourselves we read in a book that in able to resist the desserts that you know you're about to face, go through each dessert in your mind and imagine saying "no" to them. Surprisingly, that's been the one thing that has got us through resisting sugar. So if you know what desserts are being made or eaten that night, go through and say "no" to yourself before you arrive....it will help, I promise!

Natural Remedies for the Cold and Flu

2011-02-21T12:18:00.000-08:00

I'm so sorry I haven't been the best blogger lately. I've been out sick with..well, I don't know exactly what it was that I had, but it was bad.

I wanted to do a blog post on natural cures for the cold or flu because when you're sick, you're ready to try anything to feel better! Who on earth likes to be sick?!

I did some research on what's the best for your body and came across some fantastic information from WebMD. Thank goodness for good old WebMD. I took a lot of these things and I can honestly say they did help. I'm so grateful I came across this info, and wanted everyone in on the goodness to help with their sicknesses.

Echinacea
Echinacea is an herbal supplement that can boost immune system activity. But it’s unclear whether this boost helps fight off colds or flu. Some researchers have reported no benefits, but at least one recent study paints a more positive picture. Participants who took echinacea shortened their colds by an average of 1.4 days. Still, experts remain skeptical, and it’s best to check with a doctor before trying this or other herbal remedies.

Zinc
Some studies show that Zinc appears to have antiviral properties. There is some evidence the mineral may prevent the formation of certain proteins that cold viruses use to reproduce themselves. While zinc does not appear to help prevent colds, some research suggests it may help shorten cold symptom duration. The FDA recommends against using zinc nasal products for colds because of reports of permanent loss of smell.

Vitamin C
The cold-fighting prowess of vitamin C remains uncertain. While vitamin C doesn't seem to prevent colds, some studies suggest it can help shorten the duration of the common cold slightly. In one large study, people recovered from colds more quickly after taking a megadose (8,000 milligrams) on the first day of the cold. But taking more than 2,000 milligrams of vitamin C per day may cause kidney stones and diarrhea.

Chicken Soup
Grandma was onto something. Chicken soup may help cold symptoms in more than one way. Inhaling the steam can ease nasal congestion. Sipping spoonfuls of fluid can help avoid dehydration. And some advocates say the soup may soothe inflammation. Researchers have found chicken soup has anti-inflammatory properties in the lab, though it’s unclear whether this effect translates to real-world colds.

Hot Tea-for us Mormons, Herbal is a perfect substitute.
Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants.

Garlic
Garlic has long been touted for legendary germ-fighting abilities. While there is not enough research to recommend it as a cold remedy, garlic is very nutritious. In addition, it can help spice up your meals when a stuffy nose makes everything taste bland.

Steam/Humidifier
For a heavy dose of steam, use a room humidifier – or simply sit in the bathroom with the door shut and a hot shower running. Breathing in steam can break up congestion in the nasal passages, offering relief from a stuffy or runny nose.

Saline Drops
Dripping saltwater into the nose can remove virus and bacteria particles, while reducing congestion. Try over-the-counter saline drops, or make your own by mixing 8 ounces of warm water with 1/4 teaspoon salt and 1/4 teaspoon baking soda. Use a bulb syringe to squirt the mixture into one nostril while holding the other one closed. Repeat 2-3 times and then do the other side.

Neti Pot
For a more systematic nasal rinse, the neti pot is an option. This small ceramic pot is used to flush out the nasal passages with a saltwater solution – a process known as nasal irrigation. The result is thinner mucus that drains more easily. Research suggests neti pots are useful in relieving sinus symptoms, such as congestion, pressure, and facial pain, particularly in patients with chronic sinus troubles.

Menthol Ointment
Days of wiping and blowing your nose can leave the skin around your nostrils sore and irritated. A simple remedy is to dab a menthol-infused ointment under, but not in, the nose. Menthol has mild numbing agents that can relieve the pain of raw skin. As an added benefit, breathing in the medicated vapors that contain menthol or camphor can help open clogged passages and relieve cough due to colds. Use only in children over 2 years of age.

Saltwater Gargle
For a sore throat, the traditional saltwater gargle has merit. Gargling warm water with a teaspoon of salt four times daily can help keep a scratchy throat moist.

Nasal Strips
Another strategy for relieving nighttime congestion is to try over-the-counter nasal strips. These are strips of tape worn on the bridge of the nose to open the nasal passages. While they can’t unclog the nose, they do create more space for airflow.

Let Your Fever Work
A fever is the original natural remedy. The rise in temperature actively fights colds and flu by making your body inhospitable for germs. Endure a moderate fever for a couple of days to get better faster. Just be sure to stay well hydrated. Call your doctor right away if the fever is over 105, unless it comes down quickly with treatment. In infants 3 months or younger call your doctor for any fever greater than 100.4. Children with a fever of less than 102 usually don’t require treatment unless they’re uncomfortable.

Bed Rest
With our busy lives, most of us loathe to spend a day or two under the covers. But getting plenty of rest lets your body direct more energy to fighting off germs. Staying warm is also important, so tuck yourself in and give your immune cells a leg up in their noble battle.

(Source: Webmd, Brunilda Nazario MD)

Please Pass the Potassium

2011-02-05T11:55:00.000-08:00

Did you Know that eating a diet high in potassium may help stave off type 2 diabetes, according to a large study. Potassium is an essential mineral (found in foods like bananas and prunes) that is believed to stimulate the production of insulin, the blood glucose-lowering hormone that is deficient in people with diabetes.

Participants with the highest potassium levels at the start of the study were 64 percent less likely to develop type 2 diabetes in the following 17 years than those with the lowest levels. Take note-people with kidney problems or who take certain medications may need to limit their potassium intake and should check with a doctor before changing their diet.

(Source: Diabetic Forecast)

Perfect Oven Roasted Fries

2011-01-28T05:35:00.000-08:00

I came across this recipe while trying to find that Tomatillo Soup on the Zupas Blog that my sister made and immediately tried/made them. I fell head over hills. Instantly.

I'd recommend these to anyone! Especially someone that's trying to rid fast food. They literally taste better than fast food fries in my opinion. But I would recommend Sea Salt, for some reason it makes a big difference.

Enjoy!

"This is more of a method than a recipe, because times will all depend on how thick and big you cut your potato slices. But the secret? Boiling the fries before they go into the oven. Believe me - it makes the inside nice and soft while the outside gets crispy from a high oven temperature. And it speeds up the process as well!"

1st - set a pot of water over high heat to get it boiling. Also preheat your oven to the highest temperature it will go to.

2nd - cut your potatoes. I like mine thinner, but you can definitley do big wedges or small stick - however you prefer your fries. Leave the peel on or take them off -it’s all up to you!

3rd - drop the potatoes into the boiling water. Cook until just barely tender - make sure you don’t cook them so much that they fall apart!

4th - drain potatoes and transfer to a baking sheet. Cover with olive oil and any seasoning you want. Put into the preheated oven.

5th - Cook until crispy on the edges. I like to turn mine once or twice during this time so that they get evenly browned.

6th - remove from oven and enjoy - I like mine with some fry sauce!!

(Thanks Deborah from Zupas.com)

Fat-Burning Foods

2011-01-21T10:31:00.000-08:00

I came across a wonderful little slide-show that I thought you would enjoy.

It has some wonderful information about certain foods and why we should be eating them on a regular basis!

Click here to get the slide-show.

(thanks webmd.com)

Tomatillo Chicken Soup

2011-01-18T08:27:00.000-08:00

I've tried a lot of soups in my day. I love soup.

Who doesn't on a cold, winter day?

I've found the one that has topped them all! My sister Stacie is always coming up with these outstanding recipes, and this soup might have changed my life for the better. Very healthy, and out of this world good!!

It's not even a question, you HAVE to try it.

{tomatillo chicken soup}
serves 6-8 people

saute in big stock pot approx 10-15 min:
1/2 large onion, diced
2 garlic cloves, minced
1 lb tomatillos, diced (about 5 medium size, don’t forget to remove the husk and wash)
1 tablespoon cumin

add the rest & simmer approximately 15-25 minutes:
3 chicken breasts, cooked & shredded
1 49 1/2oz chicken broth can
1 16oz fresh salsa from the grocery store deli
1 15.5 oz cans yellow hominy (drained)
1 15.5 oz cans white hominy (drained)

**serve with:blue or white tortilla chips
avocado chunks
white rice
shredded cheese
sour cream
fresh lime juice

**these add-ons are a must! [they make the soup!]
i like to add white rice to the soup, then lime juice, sour cream, shredded cheese, and avacado slices. then, i eat it with tortilla chips.

(found at Zupas.com at the Cafe Zupas Blog)

Calorie-Torching Workout

2011-01-11T16:10:00.000-08:00

Some of us like the calm Pilates and the low pace Yoga. That being said, some of us like the high intensity, sweat dripping, all-out workouts. I'm one of those people that like to push myself to the limits. Not all the time, please don't get me wrong. But those days I want to feel the burn, I would prefer the "I feel like I'm going to die", rather than, "I feel like I'm ready for bed".

For those of you who enjoy the high intensity, I have the calorie-burning work out for you.

"It’s got to be high intensity, whatever the workout is, if you’re going to torch calories -not just burn them,” says Bret Emery, a behavioral psychologist and weight loss specialist based in Weston, Fla. “Heart rate is key. That’s the speedometer of the body. If we speed the body up, it will burn more calories, just as a car will burn more fuel if it speeds up.”

From studying more than I would prefer about exercise, what I've learned is it comes down to interval training. I see the fastest results and get the most out of my workouts when I stick to interval. Always switching up the body is key!

This workout you either need a race track (nearest high school-and don't worry, it will only be cold for the first couple of minutes), or a treadmill.

Thanks to Michael Banks, owner of Body by Banks corporation in Salt Lake City, for putting together this doozy of a workout. Believe me, it will get the sweat going-and you'll be addicted to feeling stronger and firmer with every workout. I even take this workout with me to the gym.

The goal here is to push your body past your comfort zone. Once you've passed that zone, the calories literally start burning off.

Treadmill Torch
You'll need a set of dumbbells, I recommend either 5 lbs. or 7 lb.s

1. Warm Up: On the treadmill, with the incline set at a challenging angle, power walk at a speed of 3-3.5 for 7 minutes. Keep your elbows up above your heart. Stop, get off the treadmill, and stretch.

2. Sprint: Drop the incline to 0, increase the treadmill speed, and sprint hard for 30 seconds. Aim for 90% of your maximum heart rate. To recover, bring your speed down to 3.0 and walk for one minute.

3. Squats: Get off the treadmill and squat, with your bottom out to the rear and your legs slightly apart. Then jump from the squatting position into the air, landing in the same squat position as before (aka Thrusts). Do this for one set of 15 or 20, working your quadriceps. If you’re already in good shape, hold dumbbells by your sides.

4. Overhead Presses: Do 15 or 20 overhead presses with the weights, pushing them straight up and directly over your shoulders.

5. Sprint: Get back on the treadmill and sprint for 30 seconds (no incline). The goal is to be at 80% of your maximum heart rate. To recover, decrease your speed to 3.0 and walk for one minute.

6. Tricep Extensions: Using dumbbells, do one set of 15 or 20 overhead tricep extensions. Your elbows should point toward the ceiling, with the weights behind your head. Lift the weights directly above your head and back down again.

7. Pushups. Do one set of 15 push-ups, with your elbows at a 90-degree angle from the body. Modification: Do the push-ups with your knees on the ground, but do 25 instead of 15.

8. Sprint: Back to the treadmill. Sprint for 1 minute, aiming for 70% of your maximum heart rate. To recover, jog for 90 seconds.

9. Jumping Jacks. Do one set of 15 or 20 jumping jacks. If you're strong enough, add two 10- or 15-pound dumbbells -- lift up the weights when you jump out, in an overhead press position, pulling them back down to shoulder height as your legs go back together.

10. Finale: Incline your treadmill to an angle that really challenges you -but don't hang onto the treadmill's rails. Walk at a 2.0-3.5 speed for 30 seconds, aiming for 60% of your maximum heart rate. To recover, bring the treadmill down to a 1.0 incline and drop your speed to 1.9 or 2.0 for a 1-minute walk. Finish by stretching.

Hot Silk Pure Almond Milk

2011-01-06T06:06:00.001-08:00

Obviously I'm not the only one who has realized how extremely cold it is outside. And when it's cold outside, it usually means hot chocolate season. So what about the ones who are trying to watch our sugar levels? Hot chocolate, although warm and satisfying, is one of those drinks that are unfortunately drizzling in sugars.

I'm someone that likes to warm up to a blanket and hot cocoa like the next person. Yes, they do sell no-sugar added cocoa, but what about the rest of the flavours we miss out on?

I've come up with my own concoction that I've fallen madly in love with. It's not only a lot more healthier than hot chocolate, but I dare say it even tastes better.

Hot Pure Almond Milk
1 cup of Almond Milk
1 tblsp of Hazelnut creamer

Buy some pure Silk AlmondMilk and some sugar free Hazelnut creamer. Heat up a cup of Silk Pure Almond Milk for 50-60 seconds in the microwave. Add a tbsp. of creamer and WHUALA! You have your own mix of delicious, healthy hot AlmondMilk joy! Not only are you getting warm, but your choice is 100 times more healthier than the friend sitting next to you sipping down Stephen's, and in my opinion a lot more tastier.

Did You Know?

2011-01-03T18:15:00.000-08:00

Did you know if you exercise
moderately for 30 to 60 minutes a day you may
have up to an 80% reduced risk
of developing breast cancer?

Getting Back on Your Feet!

2010-12-27T09:34:00.000-08:00

I hope every one had a wonderful Christmas!!

As I'm sitting here thinking "how in the world am I going to get motivated again", I can't help but feel we're all in the same boat! Christmas and New Years is the hardest time of year to stay motivated and maintain your weight in my opinion. With all the treats being brought to your house by friends, all the desserts being offered at parties, and all the sweets being made in your own kitchen it leaves it almost impossible to resist. And good for you for not resisting! That's such a huge part of the Holiday that makes it so wonderful.

So what do you after the Holiday is over and your left feeling large and lazy? We start again...

The first step to starting fresh and getting motivated is to forgive yourself! Forgive yourself right now for eating everything and anything you wanted. Forgive yourself for giving in when the homemade fudge was right at your finger tips. Forgive yourself for eating an extra plate of cookies, and forgive yourself for getting 3 servings of pie instead of just one. You need to realize it's 100% normal and perfectly human to enjoy such good foods in life!

Step 2 is realizing your body will forgive you too! The second you change your eating, or just stop eating all the sugar you've been inhaling for the past month, your body will immediately start working with you, and not against you. Your body wants to feel healthy just as bad as you do. So remember your body isn't out to get you when those numbers are getting higher on the scale...it's working with you. The second you decide to change your eating and exercise more, your body is right along with you and wants the change just as bad......and it will change, if you make changes too.

Step 3, start small. Rid the thought right now of, "I'm going to lose X amount of weight starting January 1st!". Never leave it to January 1st to start. Start right now. I don't mean go to the gym right now, I mean your next meal decide you're going to eat a little healthier. Not the rest of the day, just your next meal. Once you get this pattern down, you'll start to notice your thinking WILL be for every meal and before you know it, you're going an entire day without treats, or your portions are getting smaller. When it comes to exercising, start small by taking a morning walk half an hour after you wake up. Or an evening walk right after dinner. Just 20 minutes is all you need. Or start small by stretching your body for 15 minutes before you go to bed, and after you wake up. These small and simple steps are key to helping you get back on your feet. 20 minutes a day is all you need. It doesn't have to be 20 minutes of strenuous, bullet sweat, aching workouts. It can be a simple walk around the neighborhood, or deep breathing for 15 minutes while stretching.

And last but certainly not least, step 4 is always remember...YOU'RE NOT ALONE! No matter how fat, or unmotivated you feel you are, you're not the only one who feels this fat and lazy. We all need to start over in different parts of the year, or life for that matter. So don't think for a second you're the only one without will power. It's human. We are human. We can't do everything. Or maybe we can do everything. We can eat sugar, and still be motivated. We can enjoy the Holidays without beating ourselves up, and we can give ourselves a break and get back on our feet!

So from one "feeling fat and lazy" to another, let's all get our bodies feeling healthy and energetic again, and starting this New Year with a different mind set! And just like the picture, this is me saying, "WE CAN DO IT!"

HAPPY HOLIDAYS!

Your Friend,
Melissa Elder

Did You Know??

2010-12-15T20:48:00.000-08:00

Did you know that drinking 2 glasses of water before a meal can actually help you lose weight? In a study of 48 middle aged men and woman, researchers assigned half to a low-fat, low calorie diet. The other group stuck to the same diet but also drank two 8 ounce glasses of water before each meal. Those who took the water before meals lost more weight than their peers.

Something to help out with this holiday season:).

Mexican Lasagna

2010-12-09T07:28:00.000-08:00

To be honest, I can count on one hand how many times I've had lasagna since I've been diagnosed, and usually when I do eat it my sugars hate me. So it's never my first desire to want to make lasagna...until I was sent this recipe!

This recipe had me drooling, and even though there is a list of ingredients

(I'm always intidimated with long lists) it was surprisingly fast to make.

And always and most important-my blood sugars were satisfied after

and I got quite the dose of my daily veggies with this recipe:). Enjoy!

Mexican Lasagna

2 tsp olive oil
11⁄2 cups chopped onion
1 lb zucchini, diced (about 3 cups)
21⁄2 tsp ground cumin
1 can (14.5 oz) diced tomatoes with chiles
1 can (15 oz) black beans, rinsed
1 can (11 oz) corn niblets, drained
1 can (10 oz) mild enchilada sauce
1⁄2 cup chopped cilantro
5 (8-in.) whole-wheat flour tortillas
11⁄4 cups shredded reduced-fat cheddar
Garnish: reduced-fat sour cream

Recipe Preparation
1. Heat oven to 400ºF. Coat a 3-qt round baking dish with nonstick spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and sauté 5 minutes. Add zucchini and cumin, and sauté 5 minutes or until zucchini is crisp-tender. Stir in tomatoes, beans, corn and enchilada sauce; bring to a simmer. Remove from heat and stir in cilantro.

3. Put 1 tortilla in baking dish. Top with 11⁄2 cups zucchini mixture; sprinkle with 1⁄4 cup cheese. Repeat layers 4 times.

4. Cover with foil and bake 20 to 25 minutes until bubbly around edges and cheese is melted. Cool 5 minutes. Cut into wedges and serve with sour cream, if desired.

(Thanks Liz, this was a hit at our humble abode.)

Pumpkin Pancakes

2010-11-29T11:46:00.000-08:00

If you're like me and love the traditional Thanksgiving meal, than I'm sure you haven't been eating too healthy with this season. But in all honesty, I personally think not being a stickler around the holidays is more healthy than not. Healthy for the soul:). I'm a firm believer that being around the family table with the foods that you love is all part of the wonderful experience.

These pumpkin pancakes were one of the many things I was able to enjoy for Thanksgiving. My mother in law perfected them to taste like a gift from heaven. Not only does it make the house smell like a dream, but they taste just as good! They didn't spike my blood sugars (which is an extra treat) and pumpkin is actually quite healthy for you. ENJOY my friends!

Pumpkin Pancakes
2 cups flour
3 Tlb brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp clove
1/2 tsp nutmeg
1/2 tsp ginger
1/2 tsp salt

1 1/2-2 cups milk
1 cup pumpkin puree
1 egg
2 Tlb vegetable oil
2 Tlb vinegar

Directions:
In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, spices, and salt.
Stir into the pumpkin mixture just enough to combine. (You may need to add more milk to make the batter pourable. Start with 1 1/2 cups and go from there.)

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

For an extra treat, sprinkle on some dark chocolate chips. You won't regret it!

Quinoa: The Magical Grain

2010-11-13T06:55:00.000-08:00

Quinoa is not only Gluten free, but it's extremely high in protein (famous with the vegans), significantly high in Magnesium (helps with high blood pressure, headeaches/migraines, and heart conditions) and is, my favorite, high in Fiber!
Also, another random health benefit, Quinoa has been known to help mothers who are lactating. It has shown it's helped with enhancing the mothers milk. Very interesting.

Quinoa gets forgotten because oatmeal has proudly taken it's place with the low cost it offers. Which is understandable, because Oats are just as good for you. But for those of you who want that extra boost of health in the morning, I highly recommend getting in the habit of buying a bag of Quinoa!
I've fallen in love with it all over again after trying my cousins (thanks tracie!) recipe of this delicous side dish. My sugars didn't spike and it actually left me more fuller faster so I could barely finish the rest of my meal...which I loved!

Quinoa with Toasted Almonds and Cranberries
1 cup quinoa
1/2 cup slivered blanched almonds
1 tsp vegetable oil
1 1/2 cups boiling water
1 vegan vegetable bouilon cube (I used chicken)
1/2 tsp salt
1 cinnamon stick (I just sprinkled some cinnamon in)
1 bay leaf
1/2 cup dried cranberries

Directions:
Soak the quinoa 15 minutes in cold water. Stir the quinoa with your hand, pour off most of the water and drain through a fine mesh strainer.
Shake dry in the stainer. Heat a wide bottomed pan on medium heat and add the oil, stir and toast the sliced almonds until golden, then remove from pan.

Add the quinoa. Stir and toast until dry and turning color. Add boiling water, oxo, salt, bay leaf and cinnamon stick, and dried cranberries.Bring back to boi, cover, turn the heat to simmer, cook for 10 minutes or until all the water is absorbed, about another 10 minutesRemove from heat and allow to sit five minutes with the lid on.Fluff gently with a fork, sprinkle nuts on top and serve.

Penne with Treviso and Goat Cheese

2010-10-26T11:25:00.000-07:00

When my mother in law sent me this recipe, it had me DROOLING! We absolutely loved it! I made extra's on purpose to have enough for lunch the next day, and it was just as delish the next day for leftovers! No spiking of the sugars, and the flavour was incredible! Thank you so much Lisa!

Highly recommend it!

Penne with Treviso and Goat Cheese
Ingredients
1 pound penne pasta (whole wheat)
1/4 cup extra-virgin olive oil
1 clove garlic, halved
1 pound treviso or radicchio, chopped (about 4 cups) (I didn't use this ingredient, just spinach)
3 packed cups (3 ounces) baby spinach
1/2 cup low-sodium chicken broth
1/4 cup balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon salt, plus more for seasoning
1/2 teaspoon red pepper flakes
1 1/2 cups grated Parmesan
1 1/2 cups (11 ounces) goat cheese, crumbled
1/2 cup basil leaves, torn (I was out of basil, so I actually used Parsley and it was just as good)

Directions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain and reserve about 1 cup of the pasta water.

In a 12-inch skillet, heat the oil over medium heat. Add the garlic and cook until fragrant and golden, about 1 minute. Remove the garlic and discard.

Add the treviso, spinach, chicken stock, balsamic vinegar, lemon juice, 1 tablespoon of salt, and red pepper flakes. Cook until the treviso and spinach until wilted, about 6 to 8 minutes.

Add the pasta and Parmesan. Toss well and thin out the sauce with a little pasta water, if needed. Season with salt, to taste.

Transfer the penne to serving bowls. Top each portion with the crumbled goat cheese and garnish with basil before serving.

Strictly for Cereal Lovers

2010-10-20T17:09:00.000-07:00

When I was diagnosed, one of the first things I had to get rid of was cereal. Mmmmm, cereal! My second love. It wasn't for about 2 years after I was diagnosed that I dared to eat my first bowl of cereal, which by the way tasted like heaven on earth. But even the taste couldn't convince me that it was good for me, from what the nutritionist had said. The doctor and my dietitian had said cereal was empty calories with not a lot nutrients, therefore leaving it a bad choice for breakfast.

Thank goodness for research! And even more grateful for the companies trying to keep up to the "healthy" world. If you haven't noticed, everyone is trying to make their product healthier. Cereal companies are one of those manufacturers who are trying to keep up to the health and doing a great job at it.

According to researches it's better than most breakfasts!!! (I'm not lying when I say this was the best thing I've read in a long time!)

In a study of nearly 10,000 kids and teens, researchers learned that those who ate any type of cereal every morning got more fiber and nutrients than breakfast skippers or those who at other types of breakfasts. kids who didn't have breakfast, on the other hand, ate more sugar daily and were more likely to be obese. Though the study looked at cereal eaters in general, it's smarter to always stick to varieties that are low in sugar and high fiber.

After looking strictly at cereal labels and paying close attention to my sugars after eating certain brand's, I compiled this list of cereals I trust with my health and Diabetes. I'd recommend these to anyone, and so would my nutritionist:

Kashi GoLean
All-Bran Raisin Bran
Fiber One
Barbara’s Shredded Spoonfuls
Cheerios
Kellogg’s Complete Oat Bran Flakes
Grape Nuts
Quaker Oatmeal Squares
Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats
Total Whole Grain

If none of these cereal suit your fancy, always look at the nutrition label and make sure they have more than 3 grams of fiber, less than 45 grams of carbs, and around 2.5 grams of fat. If there's any protein, that's wonderful-but fiber is better for mornings.

(Source: Journal of the American Dietetic Association, July 2010)

Fighting A Cold The Old Fashioned Way

2010-10-14T09:06:00.000-07:00

When we think of catching a cold, most of us would think back to the days when we would spend the entire day cuddled up in bed while our mother would so kindly bring us a bowl of homemade chicken noodle soup.

Well, your mom wasn't too far fetched when she was bringing you a cup of chicken noodle soup. She was dead on actually on how to help your sickness. There's key ingredients that are found in a good batch of chicken noodle soup that are helpful when fighting a cold.

With flu/cold season right around the corner, I have some information on the foods and why they are in the soup to begin with that would be good to know for next time your craving something warm and soothing.

Chicken

It's a great source of zinc, which is shown to reduce the symptoms and duration of a cold.

Carrots

They're great immune system enhancers because beta-carotene helps hold off infection.

Garlic and Onions

Are both unbelievably strong antivirals, which have compounds that speedily get to the lungs and respiratory tract to effectively attack cold viruses.

Egg Noodles

Help boost selenium intake, which makes it harder for the cold virus to multiply and mutate.

Red Bell Peppers

Are a strong source of salicylates, (f.y.i.-salicylates are chemicals that occur naturally in many plants. They usually act as a preservative to prevent rotting and also act as a defendant against harmful bacteria) aspirin's active ingredient.

Cayenne Peppers

Have more salicylates and are an effective natural decongestant.

Here's a recipe to get this season started for you!

Chicken Soup for the Cold...and soul.

Ingredients:

2 cups of chicken, cooked and diced

1/2 cups of carrots, chopped

2 (2.72 oz.)store-bought packets of chicken-noodle soup mix

2 medium onions, diced (I used white, they are sweeter)

3 cloves of garlic, minced

1 cup of enriched egg noodles (you can buy whole wheat as well)

1 red bell peppers, chopped

2 tsp. cayenne pepper

Directions:

1. Pour 8 cups of water into a large pot and bring to a boil.

2. Add the chicken, carrots, onions, and garlic, and boil for half an hour or until the carrots are tender.

3. Add the remaining ingredients and cook for an additional 5-10 minutes. Makes 8 1-cup servings.

Nutrients:

167 calories

15 grams of protein

20 grams of carbs

1 gram of fat

2.5 grams of fiber

28 milligrams of sodium

(Source: citihealth.com)

The Spinach That Won't Make You Cringe

2010-10-12T11:41:00.001-07:00

Growing up, I'm sure most of us cringed at the thought of eating spinach for dinner. Well, guess what-mom was right when she said spinach was good for you!
Turns out, calorie for calorie, this vegetable is an incredible power food. In fact, the nutritional benefits are so great, you can eat as much of this awesomeness as you like and still look fabulous. "Packed with folic acid, vitamins A, C, and E and a huge mix of antioxidants, it also contains flavonoids, which are thought to slow the cognitivie decline that accompanies aging", says cityhealth staff of the Healthy Utah Magazine.
Other health benefits include lowering blood pressure, reducing the risk of heart disease, anemia, and cancer risks.
Here are some recipes of some great smoothie's, that include spinach, next time you're wanting something sweet, and something incredibly healthy.

(Sources: Healthy Utah, Citihealth Staff, and UThealth.com.)

Recipes From You: Black Bean Salad

2010-09-30T08:06:00.000-07:00

My sister in laws and mom in law have been swapping recipes, and I thought I would throw this one in that my sister in law gave me. Which by the way, is raising one of the healthiest families I know. She is always giving her kids incredible dishes that are fresh and healthy-and if that doesn't convince you how healthy she is-her kids LOVE and crave vegetables...I've honestly never heard of it, but she's done it:)

Black Bean Salad Recipe
Ingredients:
1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)
1 1/2 cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)
1/2 cup chopped green onions or shallots
2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)
3 fresh plum tomatoes, seeded and chopped
1 avocado, peeled, seeded, and cut into chunks
1/2 cup fresh chopped cilantro
1/4 cup fresh chopped basil
2 Tbsp lime juice (about the amount of juice from one lime)
1 Tbsp olive oil
1/2 to 1 teaspoon of sugar (to taste)-(i used splenda and it tasted just as great)
Salt and pepper to taste

Directions:
Make sure to rinse and drain the beans, if you are using canned beans.
In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes and lime juice.) Chill before serving.
Serves 6 to 8.

(Thanks so much Liz! I LOVED this salad!)

Recipes From You: Roasted Asparagus and Roasted Mushrooms

2010-09-29T08:51:00.000-07:00

I got a few recipes from you via email, but not a whole bunch, so I'll post all the ones that I recieved through time. Thank you by the way for sending me these, it's so exciting and refreshing to try new things that are simple and delish!

Starting with 2 sides that are extremely easy, healthy and really good! I've posted similar side recipes, but of course new and improved are always better:)

Roasted Asparagus

preheat oven to 350

place washed and trimed asparagus on a baking sheet

drizzle olive oil and black pepper on top

cook for 10 minutes

Roasted Mushrooms

Heat olive oil in frying pan

put in washed and quartered (if big, halved if small) mushrooms

drizzle with balsamic vinegar and italian dressing

let cook for a five minutes or so, until soft

can top with feta or parmesan cheese, but still delish without.

Thanks so much Leslie!

The Benefits of Sex

2010-09-17T08:41:00.001-07:00

(WARNING: IF YOU'RE UNCOMFORTABLE ABOUT SEX TALK, DON'T READ ANY FURTHER!)

Now, when I think of health, I think of every aspect of anything we do in our daily lives and how it affects it. Whether it be what we eat, how we spend our energy, what kind of vitamins we take...all of which amount to our overall health.

Well, these things aren't the only options we should be considering to be healthy or to maintain a healthy lifestyle. Sex is HUGE when it comes to keeping healthy and benefiting us in more ways than the obvious:).

Here are 10 ways that sex are beneficial to your health:

1. Sex Relieves Stress
A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journal Biological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations -- such as speaking in public and doing verbal arithmetic -- and noted their blood pressure response to stress.
Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained.
Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.

2. Sex Boosts Immunity
Good sexual health may mean better physical health. Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. Scientists at Wilkes University in Wilkes-Barre, Pa., took samples of saliva, which contain IgA, from 112 college students who reported the frequency of sex they had.
Those in the "frequent" group -- once or twice a week -- had higher levels of IgA than those in the other three groups -- who reported being abstinent, having sex less than once a week, or having it very often, three or more times weekly.

3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
"Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well, she says.

4. Sex Improves Cardiovascular Health
While some older folks may worry that the efforts expended during sex could cause a stroke, that's not so, according to researchers from England. In a study published in the Journal of Epidemiology and Community Health, scientists found frequency of sex was not associated with stroke in the 914 men they followed for 20 years.
And the heart health benefits of sex don't end there. The researchers also found that having sex twice or more a week reduced the risk of fatal heart attack by half for the men, compared with those who had sex less than once a month.

5. Sex Boosts Self-Esteem
Boosting self-esteem was one of 237 reasons people have sex, collected by University of Texas researchers and published in the Archives of Sexual Behavior.
That finding makes sense to Gina Ogden, PhD, a sex therapist and marriage and family therapist in Cambridge, Mass., although she finds that those who already have self-esteem say they sometimes have sex to feel even better. "One of the reasons people say they have sex is to feel good about themselves," she tells WebMD. "Great sex begins with self-esteem, and it raises it. If the sex is loving, connected, and what you want, it raises it."

6. Sex Improves Intimacy
Having sex and orgasms increases levels of the hormone oxytocin, the so-called love hormone, which helps us bond and build trust. Researchers from the University of Pittsburgh and the University of North Carolina evaluated 59 premenopausal women before and after warm contact with their husbands and partners ending with hugs. They found that the more contact, the higher the oxytocin levels.
"Oxytocin allows us to feel the urge to nurture and to bond," Britton says.
Higher oxytocin has also been linked with a feeling of generosity. So if you're feeling suddenly more generous toward your partner than usual, credit the love hormone.

7. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
In a study published in the Bulletin of Experimental Biology and Medicine, 48 volunteers who inhaled oxytocin vapor and then had their fingers pricked lowered their pain threshold by more than half.

8. Sex Reduces Prostate Cancer Risk
Frequent ejaculations, especially in 20-something men, may reduce the risk of prostate cancer later in life, Australian researchers reported in the British Journal of Urology International. When they followed men diagnosed with prostate cancer and those without, they found no association of prostate cancer with the number of sexual partners as the men reached their 30s, 40s, and 50s.
But they found men who had five or more ejaculations weekly while in their 20s reduced their risk of getting prostate cancer later by a third.
Another study, reported in the Journal of the American Medical Association, found that frequent ejaculations, 21 or more a month, were linked to lower prostate cancer risk in older men, as well, compared with less frequent ejaculations of four to seven monthly.

9. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life.
To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.

10. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research.
And getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.

(Source: article by Kathleen Doheney, WebMd)

Recipes From You!

2010-09-14T08:44:00.000-07:00

I've done this before, but I absolutely loved it so much that I want to do it again!

For those of you who have wonderful and delish recipes that they use daily,

but don't get a chance to share it with others, now is your chance!

Send me one...or 10 of your favorite recipes and

I'll be happy to post them so we all can indulge:)

Either leave a comment, or email me at melermie@msn.com

The Power of Stretching

2010-09-08T14:13:00.000-07:00

picture by my sister, Stacie Murdock

Stretching has always been a big part of my routines from the second I start my aerobic classes to the second we are ready to cool down. Who doesn't love a good stretch? I absolutely loved this article I came across to help me understand more fully just how important it is to stretch our bodies.....everyday!

Click here to read the great article.

P.s. Another thing I love? Real Simple magazine, I highly recommend subscribing!

Did You Know??

2010-09-02T14:15:00.000-07:00

Did you know.......... that
suppressing your anger might harm your heart?

A study of 644 heart disease patients found that
those who felt angry but were unable to express it tripled their risk for heart attack and cardiovascular death over an average of 6 years.
But, the researchers say, angry outbursts aren't the solution either.Instead, people should talk with afriend, seek therapy, or try to change whatever upsets them.

Something to think about next time you feel like you want to explode...
I guess communication helps every aspect of your overall health.

On that note, hope you have a wonderful day:)

Source: American Journal of Cardiology

Pepper Jack, Chicken and Peach Quesadillas

2010-09-01T08:01:00.000-07:00

Hands down, one of the best meals I've had!

Thanks to my sister Stace who always finds these fresh, delish recipes-I'm always happy at meal time.

I hope you enjoy this one as much as I did!

And for those of you who have kids,

I can only imagine how fast they would devour them!

Because we did....

Ingredients
1 teaspoon honey
1/2 teaspoon fresh lime juice
1/2 cup reduced-fat sour cream
4 (8-inch) whole wheat tortillas
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
1 cup chopped skinless, boneless rotisserie chicken breast
1 cup thinly sliced peeled firm ripe peaches
4 teaspoons chopped fresh cilantro
Cooking spray

Directions:

1. Combine honey and lime juice in a small bowl, stirring well with a whisk. Stir sour cream into honey mixture; cover and chill until ready to serve.
2. Place tortillas flat on a work surface. Sprinkle 3 tablespoons cheese over half of each tortilla; top each tortilla with 1/4 cup chicken, 1/4 cup peaches, and 1 teaspoon cilantro. Fold tortillas in half.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 quesadillas in the pan, and top quesadillas with a cast-iron or other heavy skillet. Cook 1 1/2 minutes on each side or until tortillas are crisp and lightly browned (leave cast-iron skillet on quesadillas as they cook). Remove quesadillas from pan; set aside, and keep warm. Repeat procedure with the remaining quesadillas. Cut each quesadilla into wedges. Serve with sauce.

Thank you Stace for the recommendation,

and thanks to Cooking Light Magazine.

Feeling Down?

2010-08-23T06:56:00.000-07:00

(Again, I'm so sorry I've been missing again. We just got back from the most wonderful trip to Europe! So, once again, I have to get back on the ban wagon. Because I think I actually went an entire week without having one vegetable.)

I'm going to start back up with this little tid bit of news I came across and LOVED.
I noticed that although we were walking 24/7 and I felt exhausted it seemed in Europe,
my moods were still up.
And after reading this, I realized it's because I was outside every day.
Something I take for grantid almost daily.

Have you been feeling down lately?
The answer is to go outside!
Researchers analyzed 10 studies involving 1,252 people and learned
that 5 minutes of light exercise outdoors can boost self-esteem and brighten mood.

The effects were even greater if the time was spent near water.
All participants-but especially kids and the mentally ill-
benefited from walking, gardening, biking
or other outdoor activities.

I say let's take advantage of those beautiful mountains we live right next too:).
Especially now that fall is right around the corner!

Source: Environmental Science and Technology-Diabetic Forecast

5 Fantastic Health Magazines

2010-08-02T12:32:00.000-07:00

For those of you who aren't blog hoppers and don't have the time to go through the web looking for new recipes, I have some highly recommended magazines that offer some fantastic (and healthy of course) recipes and great tips on how to stay healthy and active.

These are the top 5 I would suggest to anyone!

Fitness Magazine

Diabetic Forecast Magazine

Diabetic Living Magazine

Eating Well Magazine

Real Simple Magazine

Grilled Portobello Mushrooms

2010-07-30T08:18:00.000-07:00

We are always looking for more things to grill in the summertime.

I was handed this fantastic recipe and loved it with our

miniature grill that we've been obsessed with this summer.

If you're a mushroom lover, this recipe is for you!

It's a perfect side dish for a BBQ and more importantly-

how we like our recipes-fast and healthy!

Grilled Portobello Mushrooms:
6 portobello mushrooms
2 tsp balsamic vinegar
1/3 cup low fat Italian dressing
fresh chopped basil
fresh ground pepper
1 tbsp olive oil
sprinkled on feta or Parmesan cheese

Directions: Trim stem on portobella mushrooms. Use pastry brush to brush marinade on 6 portabella mushrooms. Grill about 3 minutes each side on the barbecue. Slice into strips and sprinkle with feta cheese or fresh Parmesan.
(I actually marinated the mushrooms for a couple of hours before grilling, which I think made the flavor extra delish.)

(Thank you Leslie!)

The Tomato

2010-07-29T12:00:00.000-07:00

Has it actually been a month???!! I can't tell you how sorry I am! Summer has flown by and has kept me unbelievably busy. Not stress busy, but "doing things" busy. It's been great, but the down side of course has been that my food intake has been a bust. Which has left me not wanting to post, due to me sounding like a hypocrite. I would never want to tell you guys to eat healthy while I'm eating horribly. BUT, however-like I've said before, our bodies are extremely forgiving, and I'm ready to get back in the game of being on track, feeling good and getting my sugars regulated again!

I'm going to start off my long m.i.a. by posting about a vegetable that, although I've been eating uncontrollably, I still manage to fit into my everyday.

The Tomato.

An absolute miraculous vegetable that we all take for granted I'm sure.

Here is a list of 10 reasons why we should love the

tomato all over again

1. Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. These carotenoids may have individual benefits, but also have synergy as a group (that is, they interact to provide health benefits).

2. In particular, tomatoes contain awesome amounts of lycopene, thought to have the highest antioxidant activity of all the carotenoids.

3. Tomatoes and broccoli have synergy that may help reduce the risk of prostate cancer. One study showed that prostate tumors grew much more slowly in rats that were fed both tomato and broccoli powder than in rats given lycopene as a supplement or fed just the broccoli or tomato powder alone.

4. A diet rich in tomato-based products may help reduce the risk of pancreatic cancer, according to a study from The University of Montreal. The researchers found that lycopene (provided mainly by tomatoes) was linked to a 31% reduction in pancreatic cancer risk between men with the highest and lowest intakes of this carotenoid.

5. Tomatoes contain all three high-powered antioxidants: beta-carotene (which has vitamin A activity in the body), vitamin E, and vitamin C. A U.S. Department of Agriculture report, What We Eat in America, noted that a third of us get too little vitamin C and almost half get too little vitamin A.

6. Tomatoes are rich in potassium, a mineral most of us don't get enough of. A cup of tomato juice contains 534 milligrams of potassium, and 1/2 cup of tomato sauce has 454 milligrams.

7. When tomatoes are eaten along with healthier fats, like avocado or olive oil, the body's absorption of the carotenoid phytochemicals in tomatoes can increase by two to 15 times, according to a study from Ohio State University.

8. Tomatoes are a big part of the famously healthy Mediterranean diet. Many Mediterranean dishes and recipes call for tomatoes or tomato paste or sauce. Some recent studies, including one from The University of Athens Medical School, have found that people who most closely follow the Mediterranean diet have lower death rates from heart disease and cancer. Researchers from the Harvard School of Public Health, who followed more than 39,000 women for seven years, found that consumption of oil- and tomato-based products -- particularly tomato and pizza sauce -- was associated with cardiovascular benefits.

9. When breastfeeding if moms eat tomato products, it increases the concentration of lycopenein their breast milk. In this case, cooked is best. The researchers also found that eating tomato products like tomato sauce increased concentrations of lycopene in breast milk more than eating fresh tomatoes did.

10. Tomato peels contribute a high concentration of the carotenoids found in tomatoes. The amount of carotenoids absorbed by human intestinal cells was much greater with tomato paste enriched with tomato peels compared to tomato paste without peels, according to a study from Marseille, France. The tomato skin also holds most of the flavonols (another family of phytochemicals that includes quercetin and kaempferol) as well. So to maximize the health propertiesof tomatoes, don't peel them if you can help it!

(10 reasons to eat the tomato came from Elaine Magge, MPh from the Weight Loss Clinic)

Spice Up Your Chicken/Tuna Sandwich

2010-06-11T07:21:00.000-07:00

I'm pretty sure we have all had lunch on-the-go that consisted of canned Tuna mixed with Mayonnaise on white bread.

Well, I'm here to save you from your Tuna Sandwich funk!

We took a road trip awhile back with some good friends and she made a quick lunch (very quick may I remind you) of what I thought to be your basic Tuna sandwich. I was just grateful she took the time to make us these sandwiches. I took my first bite expecting it to have Tuna on my breathe for the rest of the trip. But to my surprise, not only was it Chicken instead of Tuna, but it literally might have been one of the best sandwiches I've ever had.

She told me what she had made the sandwich with, and I can't explain how happy I was that it was right up my alley when it comes to health, but even more happy that it was absolutely delicious!

I can't tell you how many times me and Brad have made this mix again and again, and love it every time.

Incredibly fast, incredibly delicious, and most of all, healthy!

Chicken/Tuna with Cranberries
1 can of canned Chicken/Tuna (lean protein)
1/3 cup of Cranberries
1/4 cup sliced WHITE Onion (white onions have a sweeter taste to them)
1/3 cup of chopped Almonds
1-3 tblsp. of Smart Balance Mayonnaise (best thing to happen to food in my opinion, Mayonnaise made natural and healthy-switch out your Mayonnaise immediately with this. Made with natural olive oil, no hydrogenated oils, and no trans-fatty acids)
Salt and Pepper to taste
and of course Whole Wheat Bread!:)

Directions:
Drain out the canned chicken and mix with all ingredients! Serve on Whole Wheat and you're good to go! You have a deluxe and delicious, new and improved Chicken/Tuna Sandwich.

Thanks so much Kristin! Now everyone will be able to enjoy your fantastic recipe!

Best Workouts for the Butt

2010-06-08T07:09:00.000-07:00

Commercials have become something that all of us hate so bad that they actually invented a machine (Tivo) so that you can skip through them entirely.
Well, for those of us who still have to endure the commercial breaks with our favorite TV shows, I've found the cure that not only will make you want a little extra time with those breaks, but will help you feel productive while watching your shows.

After watching TV, I always felt this guilt thinking I should/could have been doing something else. And in most cases, I watched my favorite show rather than exercising. So-I combined my two favorite things together to master my workout and still be able to watch my show without sweating like a dog or feeling like I have to run throughout the entire hour.

Thanks to Jonathon Ross (fitness specialist) and Siri Dharma Galliano (Pilate's guru), both well known fitness trainers for Hollywood, speakers and consultants-they put together the best and most scientifically proven workouts to sculpt your butt to the finest, that we can do all within a commercial break.

Commercial breaks, by law, are supposed to be an average of 3-5 minutes combined. Which, by the end of the hour (your favorite TV show) has given you a perfect 20-25 minutes to do your butt sculpting. I've come to LOVE this strategy, and have made it a habit to do these workouts during each and every commercial break, and to be honest, I haven't felt guilty since.

1. The Squat. One of the best exercises you can do for your butt, hips, and thighs is the squat, say the experts. Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes. 20 reps, and for a little extra use some hand weights in both hands. 5-10 lbs.

2. Lunges. Beginning with your feet parallel and hip-distance apart, take a giant step forward or backward. Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat.
Alternate legs or do all sets on one leg and then switch for a greater challenge, says Olson: “You’re cutting the rest time by half, and even though you do the same amount, your legs will be working harder.” 1 minute at a time for the "jump lunge".

3. Bridges. Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you've created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time.
Olson likes the one-legged bridge: Hold the knees tightly together and extend one leg at knee level while in the bridge position. Do all repetitions on one side, then switch. Hold for 30 seconds, 3 sets on each leg.

4. Step-ups. Using a weights bench (a step would work too-but I usually just use a chair), step one foot on top, then push through the top leg and glute to lift the bottom leg up and tap the bench. Lower and repeat using the same leg.
Add hand weights or a knee lift with the tapping leg for a greater challenge, suggests Olson. Try do do it continually for 1 minute on each leg.

5. Leg/hip extensions. Reaching a leg behind your body is a great way to work the glutes. In Pilate's, it’s done while lying on your side, but you can also do it while lying over a stability ball or standing. Using a slow, controlled motion, extend the leg behind the body while squeezing the glutes and keeping the torso stable. Do three sets of 15 repetitions, then switch legs.

6. Skater plyos. Feeling like a professional skater? Try this plyometric side step. Standing with feet under hips, take a lateral (sideways) hop to the left on your left foot while coming down to touch your right hand to the floor. Alternate sides and try to complete three sets of 20. "This is great for strength, power, agility and toning up," says Durkin, the Pilate's master.

What I'll do is usually switch them daily. Either doing lunges, squats, and plyos for one day, and then switch it up the next. Sometimes I'll focus on just one exercise (ex. lunges) for each break all the way through, then focus on another exercise (ex. bridges) the next break. You can do whichever you want, mix them up, stick to one, or do as many as you can within the break.

Good Luck, and I hope you start enjoying your commercial breaks that much more!

Menu Update

2010-06-07T06:12:00.001-07:00

My Fellow Readers,

I wanted to get an update on the menu if any of you have tried it.

Let me know what you think, how you've enjoyed it, if you haven't enjoyed it, if it's been helping?

I just wanted to get the scoop to see how it's been for ya.

Or if you have any questions regarding the menu, always feel free to ask!

Did You Know??

2010-06-01T07:57:00.000-07:00

Children are munching on more snacks today than they were 30 years ago, according to researchers who studied data on more than 31,300 young people between 2 and 18 years old.

In 2006, kids took in an average of 113 more calories per day than they did in 1977-the equivalent of about 12 pounds per year. What's more, kids are getting 27 percent of their calories from snacks like sweets and salty chips, not whole grains and fruit.

Source: Health Affairs, march 2010

Simple, Delicious and Low-Caloric Marinades

2010-05-26T08:46:00.000-07:00

Chicken Marinade (Skinless, boneless)

Zesty "Light" Italian Dressing (use depending on how much chicken you are preparing)

Oregano

Basil

1/3 c. Sprite Zero

-Mix dressing with herbs in a bag and place chicken in mixture. You can marinate up to 3-4 hours, or over night. Depending on how much time you have. The longer you marinate, the more tender the chicken is.

Fish Marinade (Salmon)

3 Tbls. of Soy Sauce

1 Tbls. of Honey

Salt and Pepper to taste

-Mix together in a bowl. Broil the fish (Salmon) for 3 minutes in a foiled pan, then poor the mixture over the fish and broil for another 3-5 minutes.

Steak Marinade (new york sirloin)

1/4 tbls. of Extra Virgin Olive Oil

1/4 Soy Sauce (LOW SODIUM!)

3 tbls. of Montreal Steak Seasoning

-Mix the olive oil and soy sauce together, and place steak on sauce. Shake on the Montreal Seasoning and refrigerate for half an hour. Turn over steak and shake on Montreal on the other side as well. Marinate for another half an hour then turn. Only shake on seasoning once on each side, but turn every half hour for 2 hours. It comes out perfectly tender and marinated.

Love Your Body

2010-05-20T11:56:00.000-07:00

Sometimes our worst enemy isn't the girl with the perfect body next door, or your spouse that pressures you into exercising, it's our own self. I know, it sounds a little cheesy but it really is true. We beat ourselves up more than anyone around us. It's not about the numbers on the scale, or the size of jeans we manage to squeeze into, it's all about how we feel. There is nothing more refreshing than feeling good and confident no matter how you look on the outside.

I came across a must read article that yes, might be a little on the cheesy side (i can't help but use that word again) but absolutely worth reading and thinking about.

Click HERE to read more about how to feel great about our bodies with swim suit season just around the corner!

Thanks to webmd and Pamela Peeke for the article.

The Perfect Breakfast

2010-05-13T08:04:00.000-07:00

Thank goodness for those people who are so disciplined with their eating, and know how to take good care of themselves. They always have such incredible recipes....and bodies for that matter:).

Organic, Vegan, Vegetarian, Raw, and all Natural are not just fads. To some people these ways of eating are a way of life. The only way they get by. I'm sure if everyone was capable (or disciplined) of eating these ways, we would all be a lot healthier. But, since we lose control sometimes like the average human does, it is still nice to get recipes from these ways of eating and throw them in our menu once in awhile.

I have a friend (woman from my old neighborhood) that might be one of the healthiest eaters I've come across. She passed along a breakfast cereal recipe that literally might be one of the healthiest things I've put into my body. Although she has another name for this home-made cereal, I'm calling it the perfect breakfast, because to me it just might be.

I wanted everyone in on this hearty delight so we can all jump-start our day with a great feeling knowing we are eating healthy, and a good taste in our mouths!

Wheat Bran Cereal (The Perfect Breakfast)

1 1/2 tsp. Cinnamon

1/2 c. Oatmeal

2 c. Wheat Brad

2 tbls. Ground Flax Seed

1 tbls. Whole Flax Seed (for texture)

1 scoop of Protein Powder (optional-i never use protein powder)

3 Egg Whites

-Bring 2 1/2 cups of water with cinnamon to a boil. Add Oats and Wheat Bran, reduce to simmer. Cover and let cook for 2-3 minutes. Add Egg Whites and stir to mix. Remove from heat and let cool for 5 minutes. Add Flax and Protein Powder if used.

*TIP: If you grind your own flax seed, it's good to eat it as soon as possible. Flaxseed is pretty delicate and starts losing it's nutrients pretty fast after grinding it.

P.s. How have the menu's been treating everyone? I would love to know!

Underestimated Powerhouse Foods

2010-05-10T06:58:00.000-07:00

What makes a food "super"? If you believe what you see in the grocery story, superfoods are everywhere these days-goji berries, acai juice, wheatgrass, seaweed-many of them exotic ingredients pitched with promises of weightloss, smoother skin, an energy boost, or even a healthier heart. But despite the marketing, there's little to no proof that the food fad of the moment will improve your health. Most people will do best with a diet that derives nutrients from a variety of whole food sources.

Still, there are some foods that deserve the superlative treatment because they have been scientifically show to contain high amounts of the good stuff-like vitamins, minerals, and proteins. The following 5 are all proven sources of nutrients your body needs, no gimmicky mumbo jumbo required:).

BEETS

why they're worth it-

Beets are high in vitamin C and folate. Plus, they're a great source of the antioxident lipoic acid. "Recent research shows it can be helpful in healing nerve damage in people with diabetes, " says Salge-Blake.

SALMON/FISH

why they're worth it-

Salmon contains heart-healthy omega-3 fatty acids. "You want to be having 2 fish meals per week because that's going to lower your risk for heart disease, " says Salge-blake. Salmon is also high in protein, so they're great add-on to veggie-heavy dishes. (Tuna and Sardines have the same benefits and are both just as healthy for the times salmon is too high in cost.)

BRUSSELS SPROUTS

why they're worth it-

Brussels sprouts are low in sodium and cholesterol free. "They are a good source of fiber, " says Salge-blake. "And we also have some studies to show vegetables in the cruciferous family have phytochemicals [plat compounds that have protective health benefits] in them."

PUMPKIN SEEDS

why they're worth it-

Pumpkin seeds are a good souce of fiber, vitamin K, and iron. Plus, they're loaded with protein, so they're perfect addition to vegetarian dishes. "This could be a good way to having a meatless meal", says Salge-Blake.

KALE

why it's worth it-

Like it's cousin broccoli, kale is packed with vitamin C. (2 cups have twice as much vitamin C as a medium sized orange.) It's also a good source of vitamin A (beta carotene), calcium, and potassium, which has been shown to lower high blood pressure.

Recipes that include the super foods

Roasted Brussels Sprouts with Apples and Pinenuts

serves 4

1 pound Brussels sprouts
3 tablespoons olive oil
3 tablespoons balsamic vinegar
3 tablespoons honey (reduced sugar honey)
Salt and pepper, to taste
3 apples (see list), cored, peeled, and cut into 1-inch pieces
1/3 cup pine nuts, toasted

Directions:

1. Set the oven at 450 degrees. Have on hand a 9-by-13-inch baking dish.

2. Peel outer leaves from Brussels sprouts, cut off the ends, and quarter each sprout. Place sprouts in the dish and sprinkle with oil, vinegar, honey, salt, and pepper. Toss to combine.
3. Roast the Brussels sprouts for 20 minutes. Stir well.
4. Add the apples and nuts. Stir again. Continue roasting for 10 minutes or until the sprouts are tender.

Roasted Beets and Sauteed Beet Greens
serves 4
1 bunch beets with greens
1/4 cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
salt and pepper to taste
1 tablespoon red wine vinegar (optional)

Directions
Preheat the oven to 350 degrees (175 degrees C). Wash the beets thoroughly, leaving the skins on, and remove the greens. Rinse greens, removing any large stems, and set aside. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion, and cook for a minute. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.

(Information source-DiabeticForecast, Dr. Tracy Neithercott, and Boston.com)

Soothing Smoothie

2010-05-07T09:03:00.000-07:00

Being Type 1 Diabetic, I'm always trying to think of ways to fix my sugar cravings when I get them. I figured this isn't just something diabetics have to work at, I'm sure every woman deals with his daily as well.

For me, it's taken about 2 years to think of something that is not only extremely healthy, but fix's my sugar cravings perfectly! Not to mention it's outrageously easy. I'm not a fan of those intense recipes that call for everything you don't buy on a regular basis because of the price. After drinking this smoothie nightly, I literally have not had any sugar cravings. I can't tell you how thrilled I am about it.

So, I've put together a quick smoothie, that suprised me with the benefits. And, fortunately my blood sugars are always regulated after. I'm sure it's because of the fiber from all the fruits and flaxseed. Flaxseed is loaded with Omega 3's, antioxidents, and fiber-it's very very healthy for you. So you'll find me and Brad sipping down a good smoothie at nights before bed.

The best time I would recommend drinking this smoothie is right after a good workout!

Soothing Smoothie
4 Strawberries (don't cut off the stems, extra fiber and nutrients-you never taste them)
1 Banana
1 cup of mix berries (blueberries, raspberries, blackberries)
1 1/2 cup of Spinach
4 tablespoons of Flaxseed Meal (always make sure to buy the grinded)
1/4 cup of either 1% milk or water
1 spoonful of Splenda (optional)

(Flaxseed at Winco is ridiculously cheap, and we usually buy a small bag of frozen mixed berries at Smith's-it's the closest grocery store to us. The mixed berries are usually expensive, so if you can find them cheap that's fantastic.)

Healthy Stir-Fry

2010-04-29T07:41:00.000-07:00

Stir-Fried Chicken with Yellow Peppers and Snow Peas

Serves 6

Chicken:
1 lb. of boneless, skinless chicken, cut into 1 inch strips
1 Tbsp. light soy sauce
1 Tbsp. rice vinegar
2 tsp. arrowroot or cornstarch
1 tbsp. peanut or vegetable oil

Add ins:
1 tsp. peanut or vegetable oil
1 tsp. peeled and grated fresh ginger
3 garlic cloves

Vegetables:
1 medium yellow bell pepper, cored and sliced
4 mushrooms, sliced
1 1/2 cups of trimmed snow peas
1/4 cup of low-fat, reduced sodium chicken broth

Toppings:
1/4 cup of toasted almond slivers or cashews

Directions:
1. Prepare the chicken: Mix the chicken strips, soy sauce, rice vinegar, and arrowroot or cornstarch in a medium bowl. Set aside to marinate for 15 minutes.
2. Heat a wok/skillet/pan over high heat. Add 1 tbsp. of peanut or vegetable oil, and stir fry the chicken for about 4-5 minutes. Remove the chicken from the wok and set aside.
3. Prepare the Add-ins: Add the 1 tsp. of peanut or vegetable oil to the wok. Add in the ginger and garlic, and stir-try for 30 seconds.
4. Add the yellow pepper strips and sliced mushrooms. Stir-fry for 1 minute. Add in the snow peas, and stir-fry for 1 minute. Add in chicken broth, cover, and steam for 3 minutes or until snow peas turn bright green and are crisp.
5. Add in the desired sauce (see below for ideas), and cook for 1 minute until sauce thickens. Return the chicken to the wok, coating with sauce. Sprinkle with either almonds or cashews.

Sauce Suggestions

Orange Hoisin Sauce:
1/2 cup low-fat, reduced-sodium chicken broth
1/4 cup of fresh orange juice
2 tbsp. prepared hoisin sauce
1 tbsp. light soy sauce
1 tsp dark sesame oil
1 tsp. sugar
1/2 tsp. grated fresh orange zest
1 tbsp. arrowroot or cornstarch

Combine all ingredients except the arrowroot or cornstarch. Whisk until smooth. Add in the arrowroot or cornstarch, and whisk again.

Sweet and Sour Sauce:
1/2 cup of unsweetened pineapple juice
2 tbsp. red wine vinegar
1 tbsp. sugar
1 tsp. light soy sauce
1 tsp. peeled and grated fresh ginger
2 garlic cloves, minced
2 tsp. arrowroot or cornstarch

Mix together all the ingredients until smooth.

Me and Brad put it over Brown Rice.

Absolutely delicious!

(we also added in bean sprouts,

feel free to add in any other vegetables you prefer)

Cutting Back on the Tube

2010-04-26T18:33:00.000-07:00

First of all, I just wanted to say how excited I was about the menu's. I got a lot of responses via comments, but mostly email. I hope it works out for all of you! You will definitely have to tell me how it goes.

So we all have heard that TV is not the best thing we could do for hours on end.
Well, studies are coming out that TV is not only dwindling the brain cells, but also keep some of that weight on that you may be wanting to shed.

The average American sits in front of the TV 5 hours a day. So what would happen if we all turned off the tube? Turns out, we'd be moving around and burning calories, (go figure) a study found out. The televisions of 36 overweight adults were outfitted with a gadget that monitored how long a TV had been on-and which could also switch it off. After 3 weeks, the researches limited some participants to just 50 percent of their normal TV time. Over the next 3 weeks, people forced to turn away from the TV burned an average of 119 more calories a day than viewers left glued to the tube.

This could come to about 12 pounds less body weight over the course of a year. A different study found that watching 4 or more hours of TV a day was associated with a 46 percent greater risk of death than watching less than 2 hours. It's a result that might unnerve even the most dedicated couch potato.

Just something to think about next time you're debating to sit and watch some good TV, or go for a walk outside.

(information source Diabetic Forecast)

Dear Readers....

2010-04-19T08:17:00.001-07:00

My fellow readers,

My husband's family is doing The Biggest Loser challenge and they asked me to put together a healthy menu for the week. I did a lot of research of what foods are best at certain times of the day, and what fruits and vegetables are low-caloric and high in fiber.

I've put together the menu, including a grocery list and recipes of what to eat at exactly what time of the day to make it as easy for you as possible.

I wanted to include you in on this menu!! So if you're interested at all, let me know and I would be more than happy to send you this menu so you can enjoy the benefits as well. You can either leave your email address in the "comments" or email me at melermie@msn.com to recieve the menu.

For any questions at all, feel free to ask at any time!

Your Friend and Fellow Blogger,
Melissa

(I did a menu previous to this awhile back similar to this one, and the people that received the menu lost an average of 7 pounds and for those who did it longer than a month lost more. I'm not saying this will happen with you, but I can guarantee you will start to feel better and healthier if you go by the menu to the best of your ability.)

The Tricep Tease

2010-04-15T07:57:00.000-07:00

A lot of us woman have the same problem when it comes to our triceps. If you don't know what the tricep is, most likely it's the flab of skin dangling under neath the arm. If yours is not dangling, I give you my highest respect for taking such good care of your arms. For the rest of us average humans, I put together a workout awhile ago and the people that have been doing this little routine have been happy with their results. So of course I wanted to share it with you. (and of course I felt motivated to share it after talking with some good friends at aerobics last night.)

I've put together the top exercises that target specifically the tricep down to the core. If you're not used to working out the tricep, it will feel extremely sore the next day, BUT I promise you, if you keep at it, you will not only be seeing tight results, but you will be wanting to add more weights and go harder before you know it. And of course, always stretch after your workout.

I recommend it either before bed or first thing in the morning. OR if you already have an exercise routine daily (walking, running, swimming) I recommend doing it right after your cardio.

The Tricep Tease

Back-of-chair Up/Downs-20 reps.

(legs out straight, hands on the edge of your chair, back faced towards the chair and bend elbow so your body is lowered down, then push up. repeat 20 times)

Man Pushups-10

(when you get to the point when you can do 10 man pushups without stopping, add 2 more on.)

Weight Pullover-

(get a 10-15 lb. weight and pull it over your head. Straighten elbow by pulling the weight up so your arms are completely straight with weight in the air. repeat by raising and lowering at the elbow.)

Circling Arms-45 circles

(put your arms out to your side, straight out. Make a complete circle by twisting your arms and leading with the palms of your hands, your shoulders shouldn't be moving. Like your shaping a small, invisible basketball. Every circle counts as one. Do 45 individual circles.)

DO THIS ROUTINE TWICE AROUND!

5 Ways to Quit Caffeine

2010-04-13T06:49:00.000-07:00

Caffeine. A drug that our nation depends on entirely.
90% of Americans consume it in one form or another every single day.
84% of those Americans are drinking it in the form of soda or coffee. Why do people think they need it? Easy....they're addicted to it.

Not only does soda cause dehydration (from choosing it over water when thirsty) but it also has been linked to ingestion, heart disease and bone loss. For Diabetics especially, it not only causes diabetes from sugared soda's from the pancreas not being able to support how much sugar is actually being swallowed, but for those that have Type 1, it damages there Kidney's even more than they already are because it sucks the glucose out of the kidney's as well so your body can try and support this awful drink . If Diabetes doesn't scare you enough, soda has been linked to cancer. Soda causes you to burp, and burping from soda brings acid up to into your esophagus, causing lesions, and lesions become cancerous.

So why do we do this to ourselves? Why is it our first option to reach for a coffee or soda to get our day started? It goes beyond it "tasting good". Caffeine alters the brain's natural state, and stimulates it in a manner similar to the amphetamines cocaine and heroin. So you literally have no control and it becomes a need instead of a want.

One of the mechanisms that caffeine addiction, cocaine addiction, and heroin addiction share, is that they block an adenosine's ability to slow the nerve cells' activity in preparation for sleep, and instead increase the speed of their activity and of the neuron firing in the brain. Which of course people can over due if they are drinking it through out the day, leaving you not only wired and unable to think clearly, it keeps you up at night, which we all know how important our sleep is.

So I've found 5 simple strategies to help us rid caffeine from our systems and start over with a fresh new outlook on how to get our lives back on track to health and control. Simple steps that may make a HUGE impact in our every day well-being.

1. Timing is Everything.
Start by choosing a time when you are most relaxed, such as a long weekend.

2. Take Baby Steps.
Make a commitment to try 3 caffeine-free days, and see how you feel afterwards.

3. Be prepared for side-effects.
Be prepared to experience tiredness, irritability and a very back headache, especially after avoiding caffeine for 24 hours. Prepare for these side effects by keeping yourself busy: take walks, spend time in the garden, or do other light, soothing activities.

4. Be aware of your surroundings.
Avoid anything that may aggravate a headache, such as prolonged tv watching or reading in low light. These side-effects will eventually diminish-and are worth it in the long run.

5.Alternative ways to quit.
Or, consider weaning yourself off caffeine by gradually reducing your intake. Substitute Soda, tea or coffee and drink water or fruit juice mixed with sparkling water in lieu of cola. Breathing exercises, physically exercise and a diet rich in whole grains, fruits and vegetables may also help reduce the severity of side-effects.

(Sources from Phlant.com, mindconnection.com, and uthealth.com)

Did You Know??

2010-04-02T07:54:00.001-07:00

Did you know that if you're actually feeling thirsty, your body is past the point of dehydration?

If you're body gets to the point of feeling thirsty or you have cotton mouth, your body is basically screaming for water by this point.

Avoid your body having to tell you when it needs water and just drink the amounts that's needed to sustain your organs.

Goal for this weekend-1 Liter of water a day!

Do your body a favor and give it all the water it's needing without having to tell you. Your skin will thank you too!!

What to Eat Before and After Workouts

2010-03-27T08:58:00.000-07:00

I was talking with my sister-in-law, Liz, yesterday and she asked me a really good question. "What kind of foods do I eat while training for a marathon?". I know a lot of people right now that are either training for a marathon or running those kinds of miles daily. Most of them are eating bowls of cereal before runs, or snacking on fast food during the day because they think they are "able" to eat like that since there running. Not thinking of what their bodies are actually needing to sustain such workouts.

Everything I put on this blog is always nutritious and healthy for you and foods that we should always be eating. But the more I thought about this topic, the more I wanted to learn about foods that will help sustain energy for vigorous workouts, and long runs. The type of workouts when your body demands energy the most.

Luckily, I found a perfect article that pretty much nailed everything on this topic! (Thanks to webmd)

Click HERE to read about what types of foods you should be eating before and after workouts, and foods that will help sustain your energy levels during hard, vigorous workouts.

15 Foods That You Should Always Have in Your Kitchen

2010-03-22T08:47:00.000-07:00

"You get it by now: Fruits and vegetables are good, potato chips and Oreos are bad. Not exactly rocket science. But are you stocking your fridge and pantry with the right healthy foods—as in, the ones that give you optimum nutrition for your buck (and shelf space)? Here are the foods to put on your grocery list—and keep there—for a healthy diet." By Caitlin Moscatello

Yogurt
Keep your "good" digestive bacteria at a healthy level with yogurts containing live, active cultures. Warning: Some varieties are packed with sugar, so stick with plain or check the labels before tossing it in your grocery cart. Yogurt is one of several super diet foods thanks to the fact that it's both filling and loaded with calcium, potassium and vitamin B.

Wild Salmon
Unlike some other types of fish, studies have shown that mercury levels are relatively low in salmon. This is good news, considering the fish offers optimum nutrition and protein for few calories. It also contains omega-3's, which help maintain heart health. Why go wild? Farm-raised salmon can be more prone to disease and may have been exposed to or treated with antibiotics.

Egg Whites
Even with yolks, eggs have just 70 to 80 calories each—but that yellow center is high in cholesterol. Buy fresh eggs and then take out the yolks for a quick boost of protein in your breakfast. Mix them up with fresh vegetables to add flavor.

Leafy Greens
Healthy greens like broccoli, cabbage and kale have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer. Low on vitamins? Add some spinach to your salad. Like other dark, leafy greens, it's loaded with iron and vitamin K, the ladder of which may prevent osteoporosis, diabetes and arthritis.

Blueberries
There’s no way to talk about super diet foods without mentioning blueberries, which contain antioxidants and double as an anti-inflammatory. Aim for about half a cup a day, whether on top of whole wheat, mixed in with yogurt or simply on their own.

Almonds
Not only do almonds help reduce bad cholesterol, they may help you lose weight—according to a study published in the International Journal of Obesity. Another study, this one out of Harvard's School of Public Health, found that the nut could reduce the risk of a heart attack by 25 percent if eaten at least twice a week.

Black Beans
Did someone say breakfast burrito? Add black beans to your list of healthy foods. They're high in fiber (a major plus) and offer other optimum nutrition components, such as calcium, iron and folic acid. So toss them in an omelet or make a black bean soup as the perfect cold-weather lunch.

Apples
You've heard the expression "An apple a day keeps the doctor away," and it's true. Apples are also packed with fiber and may help reduce your risk of heart disease, according to a study published in the Nutrition Journal. They also contain the mineral boron, which is good for bones.

Tomatoes
Tomatoes contain an antioxidant called lycopene, which may help prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (which is a fancy way of saying it can help you have healthier hair, nails and skin). Your best bet? Eat plenty of tomato sauce. You’ll be able to pack in more nutrients than by just downing slices alone.

Orange Juice
It's also possible to drink super healthy diet foods. Orange juice contains potassium and—you guessed it—vitamin C. Plus, many brands are now fortified with heart healthy omega-3s. It may also help increase your HDL levels, a.k.a. healthy cholesterol. Look for fresh squeezed varieties and brands low in sugar.

Sweet Potatoes
Talk about optimum nutrition: Sweet potatoes have five times the "required" amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.

Wheat Germ
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc (which may help boost your immune system). Add wheat germ to your diet by sprinkling it on yogurt or healthy cereal.

Pomegranate
Eat this tangy fruit's juicy seeds or drink it in juice form for a punch of antioxidants, including tannins and anthocyanins. It's a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol. According to research out of UCLA, it may also help prevent certain types of cancers.

Hot Peppers
Chilies don't just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight. Spicy foods have been found to increase the metabolic rate by up to 23 percent for short periods of time.

Oatmeal
Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Tip: Add a scoop of protein powder for an extra healthy kick in the morning.

(Information from ShapeHealth.com)

Parmesan Mushroom Sandwich

2010-03-15T08:49:00.000-07:00

One day the only thing we had in our fridge was mushrooms, red peppers, and Parmesan cheese. So I put them together and made literally one of the best sandwiches I've ever had. I didn't take a picture, because honestly I didn't think it was going to taste good, but I can definitely say the recipe turned out awesome. So I'll share the recipe just in case you want to try it for lunch sometime. And it's healthy!

Parmesan Mushroom Sandwich
2 pieces of whole wheat bread
4 sliced up mushrooms
1/3 cup of Parmesan
3 sliced sides of a red pepper

Directions:
Slice the mushrooms and put them in a pan with some butter for about 5 min., or until lightly brown. While mushrooms are cooking make some room to put the slices of pepper on the pan to heat up for a bit. Put a lid on the pan and let it all heat up for about 5 minutes. When all heated, bunch up the mushrooms in the pan and put the Parmesan cheese on top of the mushrooms. let the cheese melt all the way.

Toast the bread, and when done, put the mushrooms and Parmesan cheese on the bread, along with the peppers. You can butter (Smart Balance) the slices or use whatever dressing you want. I also put a couple of leaves of Spinach on it, and a little sliced onion on it as well. You can pretty much put whatever you want on it. Hopefully that made sense and you enjoy it as much as I do!

3 Diet Resolutions for National Nutrition Month

2010-03-09T09:37:00.000-08:00

3 Diet Resolutions for National Nutrition Month -By Julie Upton RD

"March is National Nutrition Month, and March 11 is Registered Dietitian Day. For me, March is a better time than New Year’s to make resolutions to improve your diet and lifestyle for optimal health and well-being. In January and February, it can be hard to be more active when it’s essentially black when you wake up and dark again by the time you get home from work. In March, however, we’re actually seeing signs of spring (at least some of us are), so it’s a great time to renew and recharge your commitment to health.
Below are three steps I’m taking this month—and hopefully once and for all. Maybe my goals will inspire you to try something to improve your health. Be sure to leave your get-healthy tips in the comments so that we can pick up ideas and motivation from each other.

1. Eat more plants. We know fruits, vegetables, and whole grains should be the bulk of our diet, but without really trying to get those in on a daily basis, I’m falling short. Some examples could be to use nut butters in place of butter on my toast and put slices of avocado on my salads and sandwiches and nix the cheese. I will use soy milk in place of cow’s milk in coffee or tea or with cereal. (I like the new Silk Soy because it has 70 calories—20 less per serving than skim milk—but is fortified with calcium, vitamin D, and B12.) When you go out to dinner, make it an ethnic excursion; have Indian, Mexican, or Asian food, as there are more vegetarian options at ethnic eateries compared to restaurants with American fare.

2. Eat—don’t drink—my calories. I’ve gotten a bit addicted to skinny lattes, but I’ve decided that the extra 100 calories or so that I’m getting every day could be better spent on a cup of yogurt that has more protein and is more physiologically (not psychologically) satisfying than the latte. Research continues to show that we may not compensate for calories we consume in liquid form, making it harder to control your daily calories if you drink them, rather than eat them.

3. Snack on healthier foods. Like most Americans, I can be a real snackaholic. I snack at least twice a day, but there are days when I’m so busy that I don’t stop for meals and snack all day long. I’m sure I eat more calories snacking all day, compared to when I eat a real breakfast, lunch, and dinner. For healthier snacks, I’m going to keep my kitchen stocked with fruits and vegetables. I like snacking on cut-up veggies with low-fat dip as long as I don’t have to cut up the veggies! So, I’ll spend the extra money to buy them pre-cut to ensure that I eat them. Other options will be nonfat yogurt, trail mix, nuts, and other wholesome foods."

Simple reminders always help us along the way:)
Have a wonderful Tuesday!

(article from http://www.eating.health.com/.)

Attitude Adjustment

2010-03-03T07:22:00.000-08:00

Sometimes when our lives get hectic and crazy, we forget about the source that actually fuels our energy and well being. How could we possibly forget that? Well, those of you who make dinner and care about nutrition-kudos to you and the well being of your body. Those of us who have crazy days and it's the last thing we think about...well, we might want to change our mind frames.
A study was done in December 2009 to show how much our perspective on food really matters and how the little things affect our bodies greatly.

It's all about how we view it and the outlook we have when it comes to food.

"Your attitude toward food may hinder your ability to lose weight. Researches divided 200 women into 5 groups based on their food mind-sets, then measured their body-fat percentage, waist circumference, and body mass. Impulsive eaters had a higher BMI and waist size than the woman in other groups.
Impulsive eaters and those who felt guilty about overeating ranked highest in body-fat percentage. Participants who said they were too busy to cook took in the most calories per day. (Woman concerned about nutrition and those who focused on providing meals for their families fared the best overall.)
Though the study doesn't prove cause and effect, the authors say it underscores the importance of tailoring weight management to a woman's outlook on food."

Source: Diabetic Forecast; Health Education & Behavior, December 2009.

Herbed Whole Wheat Pasta with Lemon Butter

2010-03-01T10:26:00.000-08:00

Of course we have all heard of the famous NieNieDialogues, and her incredible story, but she has countless talents that I'm sure all of us are aware by now. One of them being her incredibly healthy cooking.

I actually cook a lot of her stuff pre-accident and love every. single. one. of them!

Her and her family are incredibly healthy, from what it sounds like, and I loved reading through her recipes and still do.

One that I just made a couple of nights ago was the

Herbed Whole Wheat Pasta with Lemon Butter.

Fast, Easy and Delish.

I couldn't help but recommend it!

Enjoy!

Herbed Whole Wheat pasta with lemon butter "This is a great dinner that can be made in under 20 minutes. So if you are like me and Mr. Nielson who reserve Friday nights as date night, this meal will be a great one to make in advance for the babysitter to feed the kids. Instead of leaving the local pizza joint's number for your babysitter, leave her this meal and save that extra $15 bucks on dessert with your lover."

Coarse salt and ground pepper
1/2 pound whole wheat pasta
1 tablespoon butter
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1/4 cup finely chopped fresh herbs, such as parsley, tarragon, and chives
crumbled feta

~In a large pot of boiling salted water, cook pasta until al dente according to package instructions. Drain, reserving 1/2 cup pasta water. Return pasta to pot.
Stir in butter, lemon zest, juice, and herbs; season with salt and pepper. Add some of the reserved pasta water to adjust consistency, if needed. Top with crumbled feta.

***For more of her delicious recipes, click HERE.

(Recipe, Directions, and Quote was all from the website of Cuisinenie.)

What's Really in Your Food??

2010-02-24T07:58:00.001-08:00

I Came across this great article today on msn.com.

Well, maybe I shouldn't go so far as saying it's great, but it makes you think of what you're really eating.

When you look at the ingredients you're putting into your body, try to remember the smaller the list, the more "real" your food is.

We want real food! Natural foods!

We want the nutrients our bodies need!

To read more of what people are putting into there bodies when they eat fast-food, click HERE.

Did You Know??

2010-02-12T08:48:00.000-08:00

Did you know that Dark Chocolate carries Flavonoids?

Which is an antioxidant that is also found in tea, herbal tea, and apples.

Dark Chocolate can also improve blood flow, protects your arteries, prevents blockage of the arteries, and raises levels of good cholesterol!

Best of all for us ladies, research has shown that dark chocolate can enhance your mood and promotes good energy levels.

Along with helping your eye sight as well.

A lot of good benefits I would say.

So how much should we eat??

Serving size-1.5 ounces
calories-220
sugar-12 grams
sodium-5 mg
fiber-5 grams (which is fantastic!)

So for all you Valentine lovers, choose the DARK!!

(For more information about the benefits of Dark Chocolate, visit 360-5.com)

Have a HAPPY VALENTINES DAY!

Zesty Salad

2010-02-09T14:02:00.000-08:00

I actually made this up, but it was so good I couldn't help but share it. One of the fastest recipes, with a lot of color and very healthy for you!

It's a perfect lunch!

Zesty Salad
2 cups of Whole Wheat Noodles
half of red pepper sliced
handful of cut up mini blocks of cheese
handful of sliced up olives
half a tomato sliced
pinch of pepper
half a bag of Mixed Lettuce
Zesty Italian

*Make noodles, and while they're cooking start cutting like you are making a typical salad. When noodles are done, mix them with all your veggies, and poor over some Zesty Italian.
Again, ALWAYS feel free to use whatever veggies, I'm just giving you an idea of what to mix together:).
Also, I didn't measure anything, so of course go by how much you want to make.

Simple, and delicious. I hope you enjoy!

Our Metabolism

2010-01-29T09:45:00.000-08:00

Sometimes we tend to give our Metabolism more credit then it deserves on why we gain weight and others remain a size 2 all there lives.

We may all think it's because of the differences with our Metabolisms.

I found a fantastic article of what exactly our Metabolism is and

why we think to believe it slows down after 30.

Well, it covers the myths, the lies, and the facts about our Metabolism

and what really happens with it through the years.

And not only that, but how to get it back on track to when we were 16.

That's right, it's possible to get our Metabolisms back through some simple steps and feeling like we still have it!

Read about it Here.

Green Delight

2010-01-28T07:48:00.000-08:00

Smoothies have never been a big part of my life since the Betes-because the fruits and sugars mix is pretty much asking for no toes. So my post previous asking about new years goals, (which by the way I absolutely loved reading!) there was one goal that I fell in love with,

and I'm blogging about it because I recommend it entirely after trying it.

It's just something I thought sounded good.

Thanks to Teandra for sharing her goals, it's been fantastic trying the smoothie! She recommend smoothies with vegetables mixed with only one fruit and yogurt. I tried made it, loved it, and didn't have spiked blood sugars after-which I think made me fall in love.

The recipe she gave me didn't have a name so I'm going to call it Green Delight (ok, so I have no experience at naming things)

Green Delight

~3/4 c. raw broccoli banana

~1/2 cucumber

~8 oz. Yogurt ( I used the plain LIGHT Activia yogurt)

~1 c. ice

**(She said to always mix in something green, such as kale, spinach, broccoli etc.) and I believe her, green veggies always have the most fiber!

I literally just mixed it all together in the blender and let the blender do the rest.

It surprisingly tasted FANTASTIC! I loved that I couldn't taste the veggies at all, mostly the banana.

Anyways, I would recommend it when you have no time, or all the time in the world-so basically whenever your craving an extremely healthy smoothie:).

Thanks so much Teandra! And by the way, her new years goal was to drink one of these a day to get in all her fruits and veggies for the day.

Brilliant I say.

Lets all try it!

The Ultimate Morning Routine

2010-01-20T07:49:00.000-08:00

I always believed that in able to lose inches, cardio was my only option.

Well, I've been learning a lot from reading the textbook for aerobics, and they recommended simple work outs in the morning or at night.

I started one of them and fell in love with not only how I felt, but with the outcome. It only takes about 15-20 minutes, if that, depending on how fast you do them. I have been doing them at nights before I go to bed, and the results actually came faster than I thought. So, go ahead and right them down, stick it to your mirror, and try the workout at least once a day! I promise you, you will feel a difference and see results.

If you don't believe me, there is a testimonial at the bottom of someone who tried it, and got results:)

Good Luck!!

Ultimate Morning Routine:

30 crunches-keep your legs straight and crossed at your ankles and go up and down like your normal crunch. Make sure you can't see your elbows.

**Add 2 more crunches every day.

25 squats-make sure your toes are faced forward, and your core straight. For faster results, add 10 pound weights to each hand.

**Add 1 more squat every day.

25 lunges

**Add 1 lunge every day.

20 criss-cross crunches-bring elbow to opposite knee when you come up, therefore twisting your stomach with each cross.

**Add 2 more criss-cross' every day.

*Do that entire regimen 3 times!

Finish with 5 push-ups if your not used to push ups. If you are used to them, start with 10.

**Add 1 push every Friday.

It will be hard for the first day, but pump that music and get in the habit of doing it right when you crawl out of bed!

TESTIMONIAL:

I was doing some exercises in the morning before I went to work, but nothing structured. I did a few push ups and crunches because I was worried about the 50 year old deterioration of my body which was starting to take effect (actually, I was finding that my belly was not deteriorating, but growing!).

I told Melissa what I was doing and she recommended increasing my crunches 2 each day and she gave me some technique advice so that I was doing them properly and not hurting my back. She also recommended increasing my push ups 1X per week (on Fridays). She threw in another type of crunch that I now do in addition to the basic crunches. I gotta tell you...the additional crunch was brutal! I felt my abs burning when I was done. My wife always wondered why I was moaning and yelling so loud in the mornings.

Melissa also showed me how to do some squats, which I do 50 times a day. Well, I've been doing it now for about 2 months now and I am very happy to report that my previously protruding belly has now shrunk! I can wear my 34 pants a lot easier than I could before. I had to resort to 36" pants for a while...and it was a bummer. I actually like looking in full-body mirrors now because my shirt is flat against a flat stomach. I feel fantastic when I walk out the door to go to work in the mornings. Oh, and by the way, Melissa also gave me some nutritional advice. She recommended I take more fiber. I have begun ingesting about 30 grams per day and my pipes are cleaner than ever! Thanks!

Alan Weidner

Thanks Dad, hehe!
(but all family aside, he really has lost inches that are noticeable! I'm proud of him for sticking to it!!)

A Good Starter

2010-01-13T06:52:00.000-08:00

Out of healthy Breakfast ideas?

So you need a good breakfast that will jump-start your day
without taking a lot of your time.

Lately I've been obsessed with your basic Egg White Mix.(that's what i call it.) And when I say mix, I mean all the vegetables you can fit in your pan.

Usually when I make the quick eggs in the morning this is what I include:
4 Egg Whites

cut up Olives
Slices of Peppers, red or green
Mushrooms
Chopped Onions
hand full of Spinach if I have some in the fridge
and Salsa to top it off.

Not much to instructions, just throw it all in there in a pan and mix together. I usually throw some pepper on there too. Extremely healthy and very good in Fiber and nutrients.

I always have energy in the day when I have this, and I feel genuinely good. If you have more veggies that you want to include, ALWAYS feel free to include them. The more veg's the better!

Did You Know?

2010-01-11T06:00:00.001-08:00

Did you know that by nibbling on a handful of almonds rids you of a headache??

Well, it's true!

Almonds contain salicylates, the same painkillers found in aspirin, but they don't carry the risk of an upset stomach. Almonds are also high in magnesium, which reduces the muscle tension that can contribute to headaches.

And these are only a few of there incredible benefits.

(After hearing this I tried it the next time I had a headache,

and I promise you it worked!

So count me as proof of this headache solution:))

5 New Health Goals to Start RIGHT NOW!

2010-01-07T08:16:00.000-08:00

So, like I said in the last post, it's the New Year!

Second chances. Start overs. New goals. Resolutions.

We all have them. We all want them. We all want to succeed.

The first thing to NOT DO is over load ourselves.

You know what you can do, and you know your body more than anyone.

Something that works for me is to start small, and make it a habit.

Once it's a habit, move on to the next goal.

I have come up with 5 goals that are absolutely, not only achievable, but once you get these down, you can't help but make them into habits for hopefully the rest of your life.

Here we go...

1-Get rid of everything white in your pantry and replace it with WHOLE WHEAT. Can't even begin to tell you the benefits your body will receive, and nutrients.

2-Always, always get in the habit of buying water bottles. Once you buy them, you will never be able to go without. And water is the healthiest thing you can put in your body.

3-Get rid of Butter and get rid of SALT cold turkey. Cut them off. These are the 2 things that catch up with people more than I can ever begin to describe. I promise you, your body will thank you, not just now, but 30 years from now when you don't have to go on medications to fix it.

Use substitutions. Smart Balance is the number one recommended for replacement of Butter, and Salt-well, there are already so many natural Salts in Vegetables you don't even need it. Get your mouth in the habit of tasting things, instead of becoming numb to thinking it needs more taste.

4-Make sure to never ever leave the grocery store without buying 3 kinds of FRUITS and 4 kinds of VEGETABLES.

5-and last but certainly not least.....EAT BREAKFAST EVERY DAY!!!

~and just like Jillian Michael's said herself in an interview on Jay Leno, "exersice is good, but diet and nutrition are essential for maintaining weight and losing weight."

***For some future posts, I want to hear what everyone's New Year's Goals are.

What are you working at? What are you changing? Don't be shy.

Don't keep those incredible goals all to yourself:).

Let's hear what everyone is doing and how so we can all benefit from them!

You can either email me or just leave a comment.

A New Start!

2010-01-05T09:53:00.000-08:00

Well, I don't know about you, but I would say I officially feel 9months pregnant with how much I ate this season.

Thank goodness for the new year!!

I want to jump-start the new year with this insane, yet incredible video that opens your eyes and mind about what we are putting into our bodies. It's not to scare you or think you're doing wrong, it's main purpose is to be aware and always have an open mind to healthier foods and healthier lifestyle.

Now, since it is the new year, I can't wait for future posts that I have in store-some wonderful fast and easy workouts, another testimonial, and of course some delicious recipes!

I hope you enjoy this educational video as much as I did and stay tuned for some more goodness on its way!

10 Ways to cut 500 Calories a Day

2009-12-14T09:20:00.000-08:00

1. Get enough sleep. A lack of shut eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep munched more during the day. Snooze more and save about 1,087 calories.

2. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.

3. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.

4. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.

5. Clean house. Tidy up for 2 1/2 hours and burn 510 calories

6. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce

7. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories

8. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

9. Ice-skate for one hour and five minutes and burn 516 calories

10. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.

People think that the only way to burn calories is by running, doing heavy weights,

climbing mountains or sweating to death.

We all forget that we are already burning calories throughout the day.

These are just a few ways to burn extra calories by doing things a little differently in your day:)

Hope Your all Enjoying the Holidays!

(Information from Health.com)

Did You Know??

2009-12-03T11:13:00.001-08:00

The Skinny on Holiday Weight Gain

In the previous years the Media has exaggerated immensely on weight gain during the holidays. They say the average person gains 7-10 pounds during the holidays such as Thanksgiving, Christmas, New Years, etc.

....Little did we know it was all a gimmick for the gyms and weight loss programs to get business at the start of the new years. Which of course they all did and continue to have there busiest time at the start of the year.

Well, come to find out with some help from the New England Journal of Medicine by doing a study, the average person only gains 1 pound from the winter holidays. They weighed a group of 160 people the day before thanksgiving and weighed them again after 3 weeks. Only one of them gained 2 pounds and the rest of them only gained the 1 pound!

So why am I telling you this? Crash diets are dangerous. Don't make it a goal to lose all that weight that you think you gained from the holidays. Continue to eat balanced meals and portions, exercise regularly, and most importantly-DON'T BEAT YOURSELF UP if you have a dessert. Eat it, enjoy it, realize it wasn't the best thing you could have put in your body, and get over it! Move on! Don't let it ruin your day and if anything your mood! Us girls can beat up ourselves mentally pretty good and hard.

The best thing about our bodies, is that it forgives us easily the second we start treating it right.

There is always tomorrow, and remember that even if you didn't glance at the the healthy foods at the party-doesn't mean you can't eat the fruits and vegetables the next day:)

White Chocolate Chunk-Cranberry Cookies

2009-12-01T16:34:00.000-08:00

Hope you all had a wonderful Thanksgiving!!!
I hope you were all more controlled than me:)

I wanted to get some Holiday recipes out there for all of us to enjoy without guilt.
This one is perfect for not only feeling cozy on a snowy day, but letting your kids get away with eating cookies knowing it's not going to ruin there bodies.

White Chocolate Chunk-Cranberry Cookies:
2/3 c. packed brown sugar
1/2 c. granulated sugar (which is all natural sugar crystals, haha but we just used splenda and they tasted just as perfect)
2/3 c. shortening
1/2 c. butter or margarine, softened
1 tsp. finely shredded orange peel
1 tsp. vanilla
1 egg, or 1/4 c. fat free cholesterol-free egg product
2 1/4 c. all purpose flour
1 tsp. baking soda
1/4 tsp. salt
2/3 c. dried cranberries
1 package (6 ounces) white chocolate bars, cut into 1/4 inch to 1/2 inch chunks

Directions:
Heat oven to 350 degrees. Beat sugars, shortening, butter, orange peel, vanilla and egg in large bowl with electric mixer on medium speed until light and fluffy, or mix with spoon.
Stir in flour, baking soda and salt. Stir in Cranberries and white baking bar chunks.

Drop dough by rounded teaspoonful about 2 inches apart onto ungreased cookie sheet.

Bake 10 to 12 minutes or until light brown. Cool 1-2 minutes; remove from cookie sheet to wire rack, cool completely about 30 mins.

Drizzle with White Chocolate Glaze....MMMMMMMMMM....

White Chocolate Glaze:
1 package (6 ounces) white baking bars, white chocolate, chopped.
2 tsp. shortening

Directions:
Place ingredients in 2-cup microwavable measuring cup or deep bowl.
Microwave uncovered on high for 45 seconds; stir.
If baking bars don't melt, microwave 10 to 20 seconds at a time, stirring after each time, until melted.

Nutritional Facts:
Fiber 0g
Fat 5g
(saturated 2g)
Cholesterol 10g
Sodium 45g
Protein 1g
Carbohydrates 11g

*Feeds 5 1/2 dozen cookies.

(This recipe came out of my favorite Betty Crocker's Diabetic Cookbook)

Did You Know??

2009-11-17T09:17:00.000-08:00

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.

Flourless Honey-Almond Cake

2009-11-16T08:04:00.000-08:00

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.

DO ENJOY!

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

Directions:
-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
Cholesterol:85mg
Sodium: 208mg
Total Carbohydrates: 22g
Dietary Fiber: 3g
Sugars: 0 Protein: 8g

(this outstanding recipe was found via delish.com)

Foods that Combat Fat

2009-11-12T08:43:00.000-08:00

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!

Almonds
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.

Berries
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.

Mustard
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)

Oranges
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.

Soybeans
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)

Did You Know??

2009-10-27T08:49:00.000-07:00

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

2009-10-26T08:19:00.000-07:00

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

2009-10-21T12:20:00.000-07:00

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

2009-10-20T08:43:00.000-07:00

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

2009-10-13T07:10:00.000-07:00

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

2009-10-12T06:27:00.000-07:00

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!!

2009-10-07T09:32:00.000-07:00

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

2009-10-06T15:55:00.001-07:00

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

2009-10-06T06:50:00.000-07:00

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

2009-10-01T07:59:00.000-07:00

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!!

20 Minute Treadmill Extreme

2009-09-25T07:28:00.000-07:00

I have been trying to keep up with this work out, but let me tell you-it's a doozy.

The new rave in exercises now are fast, hard workouts. They have studied that you get more benefits and burn twice the amount of calories from working in a short period of time with your fullest potential.

Believe me, it's a lot harder than it sounds....but absolutely worth it!

I have been trying to do this workout twice a week, and I already feel results. I feel like I have more endurance and the days I do the workouts, my sugars are pretty much regulated for the rest of the day, and then some.

Try doing this workout twice a week, and run 1-3 miles on the days you don't. (for those of you who don't run, speed walking is just as good for you)

You should see and feel some good results if you keep it up!

Treadmill Extreme
2 rounds-remember to do them as fast as you can!

800m run(1/2mile)
50 squats
800m run
20 under bar/treadmill pull-ups (I do Up-Down instead of pull-ups)
20 push-ups
20 sit-ups

(if you don't have a treadmill, you can also go to the nearest high school track, or at least that's what I do.)

Banana Chocolate Shakes

2009-09-24T07:10:00.000-07:00

This next recipe that was sent over was from a good friend of mine,

Rachell Enger.

She is always cooking something good at her house without a doubt!

She's extremely creative and one of the

most down to earth people I've met.

So of course I wasn't surprised when she sent

one of the most easiest recipes that tastes like heaven! A perfect dessert for those buds that need something sweet after dinner.

(for the diabetic aspect, it wasn't bad on my blood sugars at all. The carbs come from the banana and milk, but even so the milk is a good source of protein and calcium and the banana is perfect for your daily fruit intake)

Banana Chocolate Shakes
1 frozen banana
2-3 tsp. cocoa
1/4 c. (for thick) or 1/2 c. (more runny) milk
--Makes one shake.

Peel bananas and place in freezer. The best bananas to use are those which have started to go brown. Actually, the more brown the better, because they are sweeter. Blend. Enjoy!

Thanks so much Rach!

A recipe that is just like you-simple and sweet!

5 Foods that Keep your Mind Nimble

2009-09-21T09:19:00.000-07:00

Something to think about next time you reach for a good, healthy food.

These wonderful facts came from the

one and only Dr. Oz.

Blueberries: Compounds in the bright berries may help shield against harmful processes tied to Alzheimer's disease and premature brain aging.

Eggs: This breakfast favorite is loaded with selenium -- a mineral that could help make your brain years younger.

Mustard: What makes mustard so amazing? Turmeric. Getting just 17 milligrams of it a day -- about a teaspoon of mustard -- can help activate genes that control the cleanup of cellular waste in your brain.

Salmon: This pink fish is a great source of omega-3 fatty acids, including the type thought to have the most antiaging effects on the brain. A DHA supplement is another way to get your omega-3s.

Kale: Getting at least three servings a day of dark, leafy greens high in carotenoids and flavonoids can slow mental decline associated with aging.

BBQ Chicken Roll Ups

2009-09-18T08:34:00.000-07:00

This next delicious recipe is from one of my favorite people on this earth, Leslie Nish. (cousin)

She's on her way to be a mom, and she just started the love of cooking.

She's started to plan out her meals at the start of the week and has loved the benefits from doing it.

She has really grown to enjoy cooking.

She has given me some really good recipes so far, but this one she gave me was one of my faves.

Fast, Easy, Healthy.

BBQ Cheddar Chicken Roll-Ups
1 red and green pepper cut into strips
1 onion, thinly sliced
1 lb boneless skinless chicken breast, cut into strips
1/3 cup BBQ Sauce (i have sugar free bbq, so i used that)
4 whole wheat tortillas, warmed
1 cup shredded cheddar cheese

~Cook and stir vegetables in large nonstick skillet on medium-high heat 3 minutes. Add chicken; cook and stir 3 to 4 minutes or until no longer pink.
Stir in BBQ sauce; cook on medium heat 3 minutes or until chicken is done.Spoon chicken mixture down centres of tortillas; top with cheese.
Roll up and cut in half.

Easy Banana Cream Pie

2009-09-17T08:38:00.000-07:00

First of all, thank you so much for all your emails with delicious recipes! I can't even tell you how incredible they all look and sound!! I literally can't wait to post all of them.

And in all honesty I was surprised at how many people responded via email,

so these yummy and healthy recipes might take some good time to get around to all of them!

and please,

KEEP THEM COMING!!!

Our first recipe was from Lacy who said this is a family favorite. I love how fast this recipe is, and very simple! (also, thank you Lacy for displaying the nutritional information as well!)

Easy Banana Cream Pie
1-1/4 cups HONEY MAID Graham Crumbs
2 Tbsp. butter, melted
2 medium ripe bananas, sliced
3 cups cold skim milk
2 pkg. (4-serving size each) JELL-O Vanilla Fat Free Instant Pudding
1-1/2 cups thawed COOL WHIP Light Whipped Topping, divided. (sugar free)

COMBINE graham crumbs and butter in 9-inch pie plate. Press firmly onto bottom and up side of pie plate. Place half of the banana slices in crust; set remaining banana slices aside.
POUR milk into large bowl. Add dry pudding mixes. Beat with wire whisk 2 min. or until well blended. Gently stir in 1 cup of the whipped topping. Spoon half of the pudding mixture into crust; top with remaining banana slices. Cover with remaining pudding mixture.
REFRIGERATE 3 hours or until set. Serve topped with the remaining 1/2 cup whipped topping. Store leftover pie in refrigerator.

Serving Size- 1 Slice

Calories-210
Total fat -7g
Saturated fat -4.5g
Cholesterol -10mg
Sodium -480 mg
Carbohydrate-34g
Dietary fiber -2g
Sugars -16g
Protein -5g

Thanks Again Lacy! It sounds delicious!

I Want to Hear Your Recipes

2009-09-14T06:38:00.000-07:00

Like I've said before, ever since I've been diagnosed, I've had the privilege to meet a lot of people and get a lot of different, delicious recipes.

Well, now I want to get recipes from you!

You can either leave your favorite, healthy recipe in a comment or email me at melerme{at}msn.com and I will post them.

(and don't worry, I'll make sure to say who the recipe is from)

I'm sure I speak for everyone when I say,

I can't wait to try some new things!

Don't be shy, we all want to hear what you have been whipping up:)

Fresh Chicken Pasta

2009-09-12T12:37:00.000-07:00

Thursday night I actually made up this recipe, because lately me and Brad have put grocery shopping off to the last minute possible. I basically put together things we always have in our fridge or pantry. Extremely fast and easy-and it also was great for my blood sugars.

I named it Fresh Chicken Pasta (because that's exactly what I thought about it when we ate it)
p.s. I'm also guessing ingredient servings because I made it up as I went along.

Fresh Chicken Pasta
2 servings of Whole Wheat Pasta Noodles
1 big Chicken-boneless skinless, or 3 chicken strips (or however much you want)
half a can of olives, cut in half
1 tomato, sliced
1/3 c. of Olive Oil
Mushrooms, sliced(I put in about half the pack)
Fresh Basil

~Get the Whole Wheat Pasta cooking. I defrosted the chicken and sliced them up and put them in a pan to simmer with Butter. I sprinkled some Oregano over top of the chicken along with Salt and Pepper. In another pan I put in the Tomatoes, Olives, Fresh Basil, Mushrooms, Salt & Pepper and Olive Oil. (those were the only vegetables I had at the time, please use whatever veggies you have:)) I cooked those at a medium-low.
When you think they look done, feel free to combine chicken and veggies together to cook for a minute longer.
Then combine with pasta noodles. After I combined them I mixed up a bit then sprinkled Zesty Italian over top. (the actual mix, not the dressing) Mixed again and sprinkled.
Taste yourself and see what's needed. (salt, pepper, olive oil)

(unfortunately I didn't have a camera with me, or think to take a picture, so I took this picture from www.Homemakers.com-it looked the closest to what I made)

Quick Way to Balance Blood Sugars

2009-09-11T08:31:00.000-07:00

I came across a great article today that I couldn't help but share. It's directed mostly to balancing out your blood sugars for Diabetics. But just remember, if it balances out a Diabetics blood sugars, then it absolutely balances out yours.

Click here to read all about it!

Did You Know?

2009-08-28T07:23:00.001-07:00

Fun Health Facts

-Apples, not caffeine, are more efficient at waking you up in the morning.

-There are more nutrients in the cornflake package itself than there are in the actual cornflakes.

-You burn more calories while sleeping than watching T.V.

-American, on average, eat 18 acres of pizza every single day.

-9out of 10 parents think there children are physically fit, but only 4 out of 10 actually are.

-Most of the glucose consumed in the U.S. comes from corn.

-80% of all American woman are on diets.

-Laughing has the power to cut stress levels in HALF along with strengthening your immune system.

Egg Whites Fast and Easy

2009-08-25T08:14:00.000-07:00

I have the worst case of the "not enough time in the morning to make breakfast" and being diabetic and all, breakfast is a meal I absolutely can't skip.

That should be the same for everyone.

Breakfast is vital for not only getting your metabolism started but overall maintaining a healthy weight. I've stressed how important breakfast is with previous posts, but it can never be talked about enough.

My biggest downfall was thinking that to have a healthy breakfast, I needed to wake up half an hour earlier. I'm someone that being able to sleep in an extra 5 minutes feels like a holiday. I love my sleep. So I had to be creative so I could sleep in AND get the healthy breakfast my body needs.

I've come up with some extremely fast breakfasts that are exactly what your body needs in the morning and for your metabolism. The right foods, and the right serving size.

~put 3 egg whites in a bowl, and throw it in the microwave for 1:00 minute. That's all you need. Get a piece of whole wheat bread and put some low-fat cheese on it. When egg whites are done, put it on the cheese and head out the door. (if you want to add some veggies, tomatoes are really good with this) {protien, complex carbs, fiber, and dairy}

~put 1/2 cup of oatmeal in a bowl, put some water in it, (make sure your not drenching the oatmeal) and put it in the microwave for 1:00-1:20 minutes. Put a spoon-full of fruit on top along with low-fat milk, and WA-LA! Your breakfast is done! {protien, complex carbs, fruits, dairy and fiber}

~Grab some yogurt (you know how I'm a fan of the Activia) and grab a hand full of Almonds, or a spoon full of raw oatmeal and mix it in with the yogurt. {fiber, omega's, protein, and dairy}

~Then there is of course a piece of whole wheat bread with peanut butter and half a banana. {complex carbs, protein, fruit, fiber, and oil/fats}

Hopefully these ideas help you while your running out the door trying to make it to work on time. but overall, just

MAKE SURE YOUR GETTING BREAKFAST!!

Testimonial!!

2009-08-17T09:30:00.001-07:00

I have another wonderful testimonial from a close family friend. Tiffany Correa is a wife and mother of her cute little boy. She has one of the best personalities and comes from one of the BEST families I know! She was nice enough to send over her testimonial to help motivate and inspire us to eat better and feel good! Not only is she beautiful, but she has an incredible talent with hair and make-up (you have probably seen her name in the credits of some movies:)). She does it for a living and is remarkable at it.

You have to check out her money saving blog, Sales Addict. She posts deals where you can save loads of money daily! It's fantastic!

"Ive been following The Diabetic Diet Blog for some time now. Its been such an inspiring and motivating site! About 5 weeks ago.. I printed every recipe posted and began cooking those meals for dinner each night. To my surprising, the meals were fantastic! Finally eating healthy, could be good on my taste buds! Within 3 weeks of eating healthy meals, I had lost 7 pounds! I was amazed at how great I felt and how much I had lost from just eating better. There have been so many times in the past, where I would start a diet and get frustrated and give up. This has been the complete opposite. Very Empowering, easy and YUMMY!! I am constantly looking forward to new posts, and learning new things about health and diet that benefit not only me, but my family! Thanks for everything!!"

Thank you so much Tiff, and I hope to always have such a positive attitude as you do!

Fast Ways to Help with Cravings

2009-08-15T06:29:00.000-07:00

Sometimes we can't help but let cravings get the best of us. Especially for the emotional eaters, the menstrual eaters, and of course the fast-metabolism eaters that just seem to always be hungry. Well, Val Weaver, the top health and know-how editor of Self, Vogue, Health Day, and Vegetarian Times did a little study and came up with some fast ways to help curb your cravings.

Pop in a mint mouthwash strip-not only good breathe, but the flavor takes away the taste for sweets.

Take an 8 minute walk-usually if you eat while stressed, mad or sad-what your really craving is serotonin, a brain chemical linked to better moods. Go outside and take a short walk. Scientists have said that as short as 8 minutes of fresh air boosts your serotonin. Which of course gets rid of the cravings.

Get some gum-a british study said that people who chew gum 15 minutes after eating lunch crave less sweets, and eat less snacks, than people who don't. (of course the sugar free is always better:))

Pick a different Chip-this one is for potato chip lovers. Next time you reach for a bag of potato chips, grab the dill pickle chips instead. You get salty and crunchy, so your mouth gets all puckery-cool, and your taste buds are snapped to attention-and eating 3 chips is only 5 calories! So basically you really could eat the whole bag.

Cravings can do in a healthy diet. If controlling them means you maintain your body weight and body mass index at the level you want, it can keep your health as much as 6 years younger. I'd say it's worth it eh!

Whole Wheat Zuccini Muffins

2009-08-13T13:04:00.000-07:00

My good friend rachell enger made these delicious muffins and shared the recipe on her blog. So she let me to copy and share the muffins with all of you healthy eaters out there. We like healthy, easy and good!
For those of you who are garden lovers with plenty of Zucchini to even know what to do with, these little joys might be your answer...or obsession:).

Whole Wheat Zucchini Muffins

2 cups whole wheat flour
1 tablespoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 cup milk
2 egg whites
1/4 cup vegetable oil (If you want to go really healthy, you can replace oil with applesauce)
1/4 cup honey
1 cup grated zucchini

DIRECTIONS:

1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin tins lightly with oil or spray with a non-stick cooking spray.

2. Combine whole wheat flour, baking powder, salt and ground cinnamon, mix thoroughly.

3. Mix the milk, slightly beaten egg whites, oil, honey and shredded zucchini together. Pour into the dry ingredients and stir until just barely moistened. Batter should be lumpy. Fill muffin tins 2/3 full with batter.

4. Bake at 375 degrees F (190 degrees C) for 20 minutes or until lightly browned.

~Only 21 grams of carbs with 2 grams of Dietary Fiber (so minus the 2g. of fiber from the carbs=19 grams of carbs) and 4 grams of protein as well.

{she got this recipe from allrecipes.com.}