Weight of the Nation

Can you be thin and still be obese? YES. What this means is that just because you are thin in appearance your insides may not be as healthy as your outsides look.  You might just have genes that allow you to not gain excessive amounts of weight but your diet could be full of fat and/or sugar and you are not physically active. 

Being obese is more than just being overweight.  Overweight and obese individuals are at increased risk for many diseases and health conditions such as type 2 diabetes, chronic pain, gallbladder disease, sleep apnea, cancer, stroke, high blood pressure, and high cholesterol. With that said you can also be in perfect physical condition and have these medical issues because of your genes.  The only difference is losing some of the weight can help you to better manage your medical problems and live a longer and healthier life. 

So what causes obesity? Energy imbalance – we eat too much and exercise too little. It’s that simple.  Making small changes can make a BIG difference.

Why am I bringing this up?  HBO is showing a two part documentary on Monday, May 14^th and Tuesday, May 15^th for free on HBO or HBO.com called The Weight of the Nation and I’d like everyone to watch it.  I think it will be a real eye-opener to confronting America’s obesity epidemic.  Check out this website for more information.  http://theweightofthenation.hbo.com/?cmpid=ABC1215

Some more eye-opening facts:

Over one-third of U.S. adults (~36%) are obese. That number is way too big!

Approximately 12.5 million children and adolescents aged 2-19 (17%) are obese. Again a huge number!

BMI helps determine obesity. A BMI of 25 to 29.9 is considered overweight. A BMI of 30 or higher is considered obese. To find your BMI, click HERE.  To find your child’s BMI click HERE.

I belong to the FANNS group - Food and Nutrition Network of Solano County and we are currently working on ways to get this documentary and message to our community.  Once we have some events scheduled, I will be sure to post them on my FACEBOOK PAGE  So if you are not a fan, please "like" my page to stay involved.

Powdered Peanut Butter?

PB2 aka Powdered Peanut Butter is something my sister in law introduced me to.

I just ordered some and thought I’d share what I know about it with you.

From the container: “Superior quality peanuts are first slow roasted then pressed to remove the fat and oil. The result is an exquisitely natural roasted peanut butter flavor that’s deliciously rich in taste, easy to enjoy and wonderfully healthy.”

What you do to create traditional peanut butter from this powder is simply mix it with water. 

The greatest part about this product is that it has 85% less fat calories than traditional peanut butter.  Two tablespoons of PB2 has only 45 calories, 1.5 grams of fat (zero grams of which are saturated) and still contains 2 grams of fiber and 5 grams of protein.  The ingredients are roasted peanuts, sugar and salt. 

The only difference when compared to natural peanut butter is the addition of sugar. The natural peanut butter I have on hand is Adams crunchy peanut butter and this product contains only peanuts and salt and in two tablespoons you will get 200 calories, 16 grams of fat (2.5 grams of which are saturated), 2 grams of fiber and 7 grams of protein.  Both products contain only 1 gram of sugar.

So which is better?  Well I love the taste of my natural peanut butter but today I mixed some PB2 and it wasn’t too bad. I may have to get used to the taste like I once had to when I switched from Jif to natural peanut butter.

Another great thing about PB2 is the variety of ways you can use it.  You can add a scoop to your favorite smoothie or protein shake or even sprinkle some on ice cream.  Visit www.bellplantation.com for many more recipe ideas. 

Oh and one more thing, PB2 also has a chocolate powdered peanut butter which adds the ingredient cocoa powder – a delicious way to get in some more antioxidants.

And a final side note, Bell Plantation (makers of PB2) takes the oil they press from the peanuts, bottle it up and sell it, so there is virtually no waste! So what do you think? Will you try some?  You can order it from the website above or on Amazon.

Yonana

Do you crave sweets after dinner?  Are you always grabbing that half gallon of ice cream or forbidden cookie from the cupboard?  Well now you don’t have to feel guilty about satisfying your sweet tooth because there is a product that turns fruit into dessert in less than ten seconds.

What I’m talking about is the Yonana Machine.  It makes delicious, creamy, low-cost, healthy frozen treats that taste like soft serve ice cream.  The added bonus is that you will easily be able to get your daily serving of fruits using this simple machine.  Fruits contain so many vitamins and mineral essential for overall health and not enough Americans eat 2-3 servings of fruit/day.

I love this machine because it saves our over-ripe bananas.  We often have bananas that are ready to be trash so instead of wasting them, I peel them and put them in the freezer to be used in our protein shakes.  Well now we can turn those frozen bananas into a cool treat.  Yes the machine is made for bananas specifically but you can add other frozen berries, dark chocolate and even nuts to create a healthy and delicious dessert.  The Yonana machine parts are dishwasher safe and comes with a recipe book.

Here are some banana facts from the Yonana website.

·         Bananas are high in potassium, a mineral that helps in the building of muscles and protein synthesis as well as brain function.

·         Bananas contain all natural energy from three natural sugars: sucrose, fructose and glucose.

·         Bananas contain no sodium, fat or cholesterol

·         Bananas contain vitamin B6 and tryptophan which help elevate feelings of pleasure

Yonanas are sold at Target, Best Buy, Bed Bath and Beyond, Amazon, Kohls and other retailers.  Check it out online at http://www.yonanas.com/

I love ice cream and this totally convinced me that I don’t need it on a daily basis to curb my sweet tooth. 

MOOve over Cheese Whiz

Laughing Cow cheese wedges are a great addition to any diet.  They are individually wrapped cheeses perfect for a portable portion-controlled snack.  These cheeses provide calcium, vitamin D and potassium, three nutrients that are not consumed in sufficient quantities by most Americans.

The wedges come in regular and light versions and are low in calories and fat.

Laughing cow cheese wedges pair well with fruit, vegetables and whole wheat crackers.  You can also use them as a spread on a sandwich instead of mayonnaise for added protein.  There are many delicious flavors to choose from such as garlic herb, creamy Swiss, blue cheese, and queso fresco. 

The Hungry Girl cookbook uses Laughing Cow cheese wedges in many recipes to add a creamy texture to dishes such as pasta without artery clogging fats.  I like spreading the light garlic and herb cheese wedge on a whole wheat thin bun then top with mixed greens, avocado, cucumber and a gardenburger.

Check out this recipe using my favorite Laughing Cow cheese wedge, light garlic and herb:

Veggie pizza using the Garlic and Herb Laughing Cow Cheese. Very good.

Ingredients

• 1 whole Small Red Onion
• 1 teaspoon Ground Black Pepper
• 1 teaspoon Sea Salt
• 4 whole Medium Yellow Or Green Squash
• 8 round Whole Wheat Pitas
• 4 wedges Light Garlic And Herb Laughing Cow Wedges
• 6 ounces Three Cheese Blend (romano, Asaigo, Parmesan)
• 1 teaspoon Olive Oil

Preparation

Broil pitas on cookie sheets in oven for 3 minutes until brown. I find less cleanup if I cover the cookie sheets with foil. Set pitas aside.

Wash and slice squash thinly. Slice about half of the onion in rings. Saute both together in non-stick pan with olive oil until brown about 3-5 minutes.

Take browned pitas and spread with Garlic and Herb cheese, enough to lightly cover each one. Cover with the squash and onion mixture. Sprinkle with cheese blend. You can use any cheese that you would like, but the three cheese blend works very well. Salt and pepper to taste.

Place pitas back in the oven for 2-3 minutes until cheese is melted and crust is brown. Do not over cook. Cut with pizza cutter. Serve. Excellent as leftovers.

Peas in a Pod

Sugar snap peas are fresh peas that can be eaten raw or cooked. These pods differ from edamame because sugar snap peas can be eaten whole, where only the soy beans of edamame are edible. Sugar snap peas are crisp and sweet and make a perfect snack.  Sugar snap peas are an excellent source of vitamin C which is good for immune health, vitamin K which is important for blood clotting, and vitamin A which is essential for healthy skin, eyes, skeletal and soft tissues. 

One cup has 30 calories, zero fat, 2 grams of carbohydrates, 1 gram of fiber, 1 gram of sugar and 1 gram of protein. 

The fiber in sugar snap peas are essential for a healthy digestive system and also contribute to good heart health.  Fiber prevents bowel conditions and reduces cholesterol. Fiber helps regulate blood sugar levels by slowing the absorption of carbohydrates.

Sugar snap peas also contain folate (folic acid), a B vitamin which is essential for cell growth and repair, the production of healthy red blood cells and DNA synthesis.

My favorite way to eat sugar snap peas is dipped in hummus. It is SO tasty!

Other quick recipes include tossing blanched sugar snap peas with egg noodles, olive oil, parsley and garlic, or roasting the peas in olive oil and sea salt in the oven under the broiler until lightly browned then drizzled with toasted sesame oil for a side dish, and finally tossed with fresh pesto and pine nuts for a either cooked or cold pesto salad side dish.

Sometimes you need to snap of the stem to remove the stringy spines on both side of the pod.  Many sugar snap peas are sold with the string already removed.

A Salad A Day.....

May is also National Salad month.  When you hear the word salad I’m sure you think of lettuce, tomato, cucumber, dressing, etc but there are so many different salad varieties that you could literally eat a different salad every day of the year.  Salads are a great way to stock up on nutrient-dense foods such as fruits and vegetables.  You can get your full servings of vegetables in one really great salad. 

I love adding chunks of cooked sweet potatoes to my salads as well as a plethora of crunchy vegetables.  I also love to roast vegetables in the oven such as zucchini, bell peppers, onions, and mushrooms and add them to a fresh salad as well.  You can even go to the opposite end of the spectrum and do without the lettuce all together.  The antipasto salad is a good example. This salad usually contains Italian meats such as salami mixed with chunks of cheese, artichokes, olives, tomatoes and roasted red peppers. 

Adding protein to salad is another great way to stay full and satisfied.  So another good choice would be a chicken, tuna, or egg salad.  Or add some beans or quinoa to your next salad for added protein and fiber.  You just want to try and steer clear of the artery clogging saturated fats.  Opt for vinaigrette type dressings and ease up on the cheeses and fatty meats. 

So why eat salads?

They are quick and easy to prepare and super convenient. 

Trying to get fit and healthy?  Start off lunch and dinner with a small salad or make your salad your meal and bulk it up with delicious and nutritious toppings.  Don’t forget healthy monounsaturated fats such as avocado, olive oil, almonds and walnuts actually help your body absorb protective phytochemical such as lycopene from tomatoes and lutein from dark green vegetables.  So be sure to add one or more to your next salad dish.

They provide you with optimal nutrition: vitamins, minerals, and fiber.

Now go ahead and challenge yourself to enjoy a salad everyday this week. 

Check out this link for some great salad and salad dressing recipes and ideas to get you started.

http://allrecipes.com/Recipes/Salad/Main.aspx

Happy National Asparagus Month

It’s national asparagus month. I spoke briefly about asparagus a few weeks ago but I thought I’d share the nutritional value and a yummy recipe that would make a delicious side dish or meatless meal.

Asparagus is low in calories and provides substantial amounts of vitamins A and C as well as fiber and folate.

GET THE MOST BANG FOR YOUR BUCK:

Roast, grill or stir-fry your asparagus. These quick-cooking, waterless methods will preserve the nutritional content and antioxidant power of asparagus.

Enjoy your asparagus without salt, butter or sauces to get the most out of its diuretic properties, as salt can cause water retention in some people.

Nutrition Facts
(Serving size, 1/2 cup cooked)
Calories 90
Protein 2 grams
Carbohydrates 4 grams
Dietary Fiber 1.5 grams
Potassium 144 mg
Vitamin C 10 mg
Folate 131 mcg
Vitamin A 485 IU

Sautéed Asparagus with Mushrooms
Use your favorite fresh mushroom for this recipe. This dish is also excellent served chilled.

1 pound asparagus, trimmed
1 1/2 tablespoons extra virgin olive oil
1/2 cup fresh mushrooms, sliced
1 teaspoon fresh thyme, chopped or 1/2 teaspoon dried
Freshly ground black pepper to taste

1. In a large skillet, bring 2 inches of water to a boil with a teaspoon salt. Prepare a bowl of ice water and set aside.
2. Add asparagus to the boiling water and cook 4 to 5 minutes or until barely tender but still firm. Using a slotted spoon or tongs, remove the spears to the ice water bath. Leave in ice water 5 minutes or until cool. Drain and set aside. Discard blanching water.
3. Using the same skillet, heat olive oil over medium-high heat. Add mushrooms, asparagus, thyme and salt and pepper to taste.
4. Sauté until mushrooms are wilted and the asparagus is just heated through, about 3 to 4 minutes. Serve warm or chilled. Yields 4 servings.  This would also be good with quinoa cooked in a low sodium vegetable broth, yum!

Berries for Breakfast

According to new research by the American Academy of Neurology, eating bearing regularly might help reduce your risk for developing Parkinson’s disease.  Berries contain anthocyanins – flavonoids and antioxidants that are found in berries.

Berries are nutritious and low in calories. They are great sources of vitamin C and fiber.  Strawberries in particular add calcium, magnesium, folate, and potassium to the mix.

Can’t find fresh berries at your local grocer?  Next time opt for frozen berries.  They are picked then frozen immediately so they retain all their nutritious benefits.  Just be sure to find berries without any added sugar or syrup.

Enjoying Your Berries:

Top a bowl of berries with a dollop of non-fat plain Greek yogurt or light whipped topping and a sprinkle of chopped nuts (almonds, walnuts, pecans)

Add berries to your favorite cereal or oatmeal

Sprinkle berries on a salad

Combine frozen berries with low fat milk or soy milk to make a smoothie

Another Cholesterol Check

Heart disease is a major killer in the United States so when I come across preventative information regarding food, I find it necessary to share it.  And just because you take a cholesterol medicine doesn't mean it's okay to eat cholesterol-laden foods.  You should still take precaution and eat those types of foods in moderation to keep your heart healthy and your loved ones happy.

If you suffer from high cholesterol, you should avoid foods from animal origin, especially these TOP 10:

 

"Shellfish such as oysters, mussels, crab, lobster, and clams contain large amounts of cholesterol, particularly in relation to their serving size.  For example, King crab legs contain 71 mg of cholesterol per serving, lobster contains 61 mg per serving, and oysters contain 58 mg per serving.

Cream cheese is delicious when it's spread on a bagel for breakfast, but just 1 oz of cream cheese contains a whopping 27 mg of cholesterol.  When the actual serving size that most people put on their bagel is totalled, it can add up to a very large percentage of the recommended daily allowance of cholesterol.


Caviar's high cost keeps many people from enjoying it on a regular basis, and this is probably a good thing considering it's also high in cholesterol and salt.  People with high cholesterol should strictly limit their intake of caviar, since 100 g of caviar contains 588 mg of cholesterol. That's 196 percent of the recommended daily allowance of cholesterol!


Though not an everyday food for most people in the United States, duck is still enjoyed by many people in some ethnic and upscale restaurants.  Duck is an oily meat with a distinctive taste that contains large amounts of protein, iron, and vitamin B. Unfortunately, it also contains large amounts of cholesterol. It's thought that a typical single serving of duck can contain 100 mg of cholesterol or more.

Cholesterol comes from animal products, and though it's hard to think of ice cream as an animal-based food, its dairy content puts it on the High Cholesterol List.  Just 3.5 oz of a typical brand of ice cream can contain as much as 45 mg of cholesterol, and flavored ice cream's cholesterol content is even higher. This same amount of French vanilla, for example, contains nearly 80 mg of cholesterol.

Just as most people who are watching their cholesterol know to eat oatmeal, they also know not to eat large quantities of egg or egg yolk.  And with good reason. The yolks of eggs have the most cholesterol of any food, with 1234 mg per 100 g serving. This translates to 411 percent of the USDA's recommended daily allowance for cholesterol.

A mainstay of baking, butter is in many of the foods people enjoy such as cakes, cookies, and other desserts.  But just 1 tablespoon of butter contains 30 g of cholesterol. That translates to 10 percent of the recommended daily allowance for cholesterol for a very small amount. When you stop and consider that some recipes--such as shortbread--call for 2-3 sticks of butter, the cholesterol totals can soar very quickly!

A typical fast food burger averages between 60 and 150 mg of cholesterol, while chicken nuggets contain between 30 and 50 mg.  Fast food breakfasts are the worst, however. A classic egg-based breakfast sandwich contains about 260 mg of cholesterol, though larger sizes can have as much as 465 mg. And breakfast burritos are even higher, averaging about 465 mg per serving.

Shrimp is a puzzling food for people watching their diet, since it is very low in fat but very high in cholesterol.  The key with eating shrimp appears to be moderation. Though 100 g of shrimp contains 65 percent of the recommended daily allowance of cholesterol, a single large shrimp contains only 3-4 percent.

Bacon is made from pork that's been cured in salty brine and then smoked. It has a distinctive flavor that many people enjoy, and this unique flavor leads to its inclusion in many recipes.  But just one piece of bacon contains about 9 mg of cholesterol and 5 mg of pure fat. Given the typical serving, bacon's best avoided by people who are watching their cholesterol.

So it's not only important to avoid foods like these but also ones that contain saturated and trans fats will have a beneficial effect on your HDL cholesterol. In particular, it is vitally important that your daily trans fat intake is zero.

SOME FOODS TO ENJOY:

Replace these unhealthy fats with monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Foods to add to your regular consumption include, olive oil, nuts, avocado, natural nut butter, tuna, salmon, sardines, and flaxseed.

Research suggests that polyphenol-rich, high-cocoa chocolate (70 percent cocoa or more) increases HDL cholesterol. In one study, participants ate 45 grams of chocolate per day, and researchers noted a significant increase in their HDL levels.

If you are adding dark chocolate to your diet, do remember that it is calorie-rich, so therefore you must compensate elsewhere, to avoid overeating. And, don't forget that the chocolate must be high-cocoa to be beneficial.

Alcohol also plays a role in increasing HDL levels. But, if you do not drink already, do not start, as there other risks associated with consuming alcohol on a regular basis. If you do drink alcohol, do not exceed more than 1-2 drinks per day.

A study, published in the American Journal of Cardiology, found that niacin increased HDL cholesterol by up to 30 percent. Food sources of niacin include mushrooms, nuts, legumes, chicken, beef, tuna, trout, mackerel, eggs, and sea vegetables. If you have low HDL levels you may benefit from taking 500 milligrams of niacin each day in supplement form, building up to 1,000 milligrams a day. Please check with your doctor first, though.

If you like fish, this would be my first choice. Fish contains DHA. Research is starting to indicate health benefits linked to DHA alone. Fish that have the highest content of omega-3 fatty acids include salmon, sardines, trout, herring, and tuna. Two favorites, tilapia and catfish, have less of this fatty acid.  Be mindful of the mercury content of some saltwater fish, including tuna, especially if you are pregnant."

A study, published in The American Journal of Clinical Nutrition, found that when subjects were supplemented with vitamin D and calcium (600 mg calcium, and 200 IU vitamin D), HDL cholesterol increased, along with other beneficial changes to plasma lipid and lipoprotein concentrations.

You can get calcium from dairy foods, like milk and yogurt, but also from foods like leafy green vegetables, fish (with bones), fortified juices, legumes, dried figs and apricots.

Exposing your skin to sunlight for a short period of time, without sunscreen, is the best way to get your bodies vitamin D levels up to a healthy level. There are also some foods which contain vitamin D, including eggs, fortified milk, salmon, tuna, and fish oils.


Reference: Healthcentral.com

Fight period blues with FOOD - Day 2

Lentils are another good option if you suffer from moodiness.  The complex carbohydrates boost serotonin which promotes a feeling of well-being and relaxation.  Lentils are also rich in fiber, protein and the B vitamin, thiamin, good for energy and decreasing PMS symptoms.

Milk/Yogurt and Canned Salmon provide us with calcium and vitamin D which alleviate PMS symptoms.  The omega-3 fatty acids in the salmon also help with mood swings and cramps.  Oysters are another source of omega-3s and iron.  Vegetarians can get omega-3x from avocado and flax seed. The uterus secretes prostaglandins and leukotrienes which causes the uterus to contract which in turn causes cramps. Omega-3s help our body to release less of these chemicals so we can have less cramping.

Fight period blues with FOOD - Day 1

Ladies, is it that time of the month again?  Are cramps and bloating in your future?  Well there are foods that can fight the common symptoms such as pain, fatigue, cramps and moodiness.

Whole grains, iron and citrus: Iron-fortified whole grain cereal gives us energy which enhances our concentration and iron is good for healthy oxygen-rich blood flow.  Choose a cereal with at least 25% of the Daily Value for iron.  Orange juice fortified with iron is another great option.  Speaking of oranges, citrus is a natural diuretic (due to the potassium content) which can help alleviate bloating.  Some good citrus options are clementines, lemons and limes.  Brown rice contains fiber-rich complex carbohydrates to help maintain energy levels. Brown rice contains magnesium which alleviates bloating and relieves stress. Aim for 200 mgs/day of magnesium.  Some other good food choices include oatmeal, sweet potatoes and whole wheat pasta. 

Spice up your diet with SALSA

Add some spice to your life with this healthy condiment and meal saver.  Salsa is delicious and nutritious and can be enjoyed many ways, not just with tortilla tips.  Try salsa on meats, sandwiches, eggs, whole grain crackers such as Triscuits, on salads instead of using a salad dressing, on baked potatoes instead of fatty butter and sour cream, or as a tasty topping for brown rice and quinoa. 

This low calorie topping adds flavor without all of the calories, sodium and fat found in many other traditional condiments.  Tomato salsa is high in lycopene and beta carotene which help to prevent cancer and keep the heart healthy.  Lycopene and beta carotene are better absorbed with fat so add some chopped avocado to your next batch of homemade tomato salsa.

Traditionally salsa is made with tomatoes, onions, jalapeños and cilantro.  Today there are 100s of different salsa recipes that use a wide variety of fruits, vegetables and beans.  Some tasty examples include

·         black beans, sweet red peppers and hot chili peppers with oranges and avocado

·         peaches, cucumber and lime

·         mango with avocado and cilantro

·         pineapple with corn and mango

For more tasty salsa creations, check out the following recipes:

http://allrecipes.com/recipes/appetizers-and-snacks/dips-and-spreads/salsa/top.aspx

Don't want a super chunky salsa?  Food process majority of your salsa ingredients and then add the remainder of the chopped ingredients for a smooth salsa sauce.

Watermelon

Watermelon is the perfect summer sweet treat that not only can quench your thirst due to the high water content it can also give you that sweet fix.  Luckily watermelon can be found in many grocery stores all year long because it’d be a shame to only enjoy this during the summer. 

Watermelon contains lycopene, a carotenoid responsible for certain fruits and vegetables bright red color.  Lycopene is heart-healthy and known to reduce incidence of cancer due to its high antioxidant properties.  Lycopene also increases the amount of arginine in our body, an amino acid which helps to keep arteries healthy and remove ammonia from our bodies.  Watermelons produce more lycopene at room temperature so you may want to store un-cut watermelon on your kitchen counter rather than in the refrigerator. 

Watermelon also contains vitamin C, vitamin A, potassium and magnesium.  Watermelon is also rich in the B vitamins necessary for energy production.  Since watermelon has a high water content and lower calorie content (one cup = 48 calories), it makes a perfect snack. 

Add watermelon to your diet with these delicious recipes:

http://www.watermelon.org/recipes/Default.aspx

http://www.southernliving.com/food/holidays-occasions/watermelon-recipes-00417000068815/

Also if you are looking for a new way to flavor water, try adding a few slices of watermelon to a pitcher of water and keep it in the refrigerator for a crisp and refreshing beverage any time of the year.

Celery, really?

Some people give celery a bad rap and believe it doesn’t offer many health benefits.  That is far from the truth.  Celery offers more than you may think.  When we think of celery, we often think of the long stalks but the leaves and seeds are also edible and nutritious.  

Celery makes a great snack or salad topper because it is very low in calories.  Celery is a very good source of vitamin K and a good source of folate, vitamin A, potassium, molybdenum, fiber, vitamin C, manganese, calcium, vitamin B2, tryptophan, magnesium, and vitamin B5.  Celery has active compounds called phthalides, which can help relax the muscles around arteries, allow those vessels to dilate which gives more space inside the arteries so that blood can flow at a lower pressure. 

Phthalides also reduce stress hormones, which cause blood vessels to constrict.  Did you know there is sodium in celery?  About two stalks or one cup of celery contains approximately 100 milligrams of sodium.  Unless you are eating a whole bunch of celery, you really don’t have to worry about the sodium intake.  The sodium and potassium content of celery regulates fluid balance which can be used as a diuretic and stimulate urine production.

To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and keep cold in the refrigerator.  I store mine in a bowl of water in the refrigerator to keep it crisp.  Celery can wilt quickly especially if kept at room temperature.   If your celery is starting to wilt, place it in water to crisp back up.

Some ways to enjoy celery:

Add chopped celery to tuna or chicken salad, fill celery stalks with natural peanut butter or light cream cheese, use celery leaves in salads, braise chopped celery, radicchio and onions and serve topped with walnuts and your favorite soft cheese, add celery to your favorite juicing combos, add celery leaves and sliced celery stalks to soups, stews, casseroles, and healthy stir fries, and dip sliced stalks in hummus, vegetable dip or salad dressings for a quick and easy snack.

For some tasty celery recipes, check out this link http://www.celeryrecipes.org/

Diet Rules to Ignore

I am visiting family back east and didn't have time to write a blog today so I thought I'd share an article that I found and agree with.

The following are diet rules that should be ignored....

#1: Avoid All Fruit
Fruit is nature’s candy and contains a form of sugar called fructose. Before you shun all sugar, it’s important to understand the source. Oftentimes, folks confuse natural sugar found in fruit with added sugar found in cookies, candy and sugary drinks.

Fruit contains about 60 calories per serving and a ton of vitamins, minerals, fiber and special plant chemicals that help fight disease. The sources of added sugar (like sodas, chocolate bars) typically contain hundreds of calories and not many nutrients. Of course, you need to balance out fruit with other foods, but any healthy diet plan should include several servings of fruit each day.

#2: Avoid All Dairy
Dairy is another food group often banned from diets because folks claim it’s tough to digest. If you’re lactose intolerant, then the statement is true. However, for individuals without milk issues, lactose (the form of sugar found in milk) is pretty easy to digest. Dairy products contain 14 key nutrients including protein, calcium, potassium, vitamin A, magnesium and several B-vitamins. Milk is also one of the best sources of vitamin D—a vitamin that many folks don’t get enough of.

#3: Go Sugar and Fat-Free
If you think dieting means sabotaging flavor, you’re sorely mistaken. Typically foods that are manufactured to be free of sugar and fat are tasteless. Even worse, they are often misconceived to be calorie free, which is often not the case. This can lead to a false sense of eating less than you actually are.

Many fat-free versions of cookies and chips also contain olestra— a fat substitute that can cause severe diarrhea, dehydration and loss of vitamins A, D, E, and K.

#4: More Is Better
One of the most common examples is green tea. Studies show that green tea can help speed up your metabolism…slightly. This doesn’t mean you should drink bottomless cups of green tea. More can be harmful, especially since green tea contains caffeine and certain compounds that leach iron and calcium from your body. If you want to reap the benefits, drink 1 to 2 cups of green tea per day.

#5: The “One Food” Diet
Do you think one food will help melt away fat forever? Whether you’re talking about cabbage, chocolate, cookies, grapefruit or anything else, relying on one food to lose those love-handles isn’t healthy or effective in the long run. First, these diets typically eliminate most other food groups. This means that you’re not getting all the important vitamins and minerals your body needs. Second, you’re not learning how to really eat healthfully, once the weight loss part is over you’ll be frustrated with the rebound weight gain.

Reference: Food Network online

Anti-Age with Asparagus

Asparagus, just to name a few, contains Vitamins A and C which act as antioxidants, folate (B vitamin) which helps prevent heart disease and may decrease the risk of colon cancer, and glutathione (amino acid) that fights premature aging.

Cook quick and short to retain the most nutrients, especially because is fragile, especially in heat.

Here are some other things asparagus can do.

• considered an aphrodisiac
• reduce pain and inflammation
• can prevent osteoporosis and osteoarthritis
• can help prevent birth defects
• detoxify our system

Check out the following websites for some easy asparagus recipes:

http://www.food.com/recipes/asparagus

http://allrecipes.com/recipes/everyday-cooking/seasonal/spring/asparagus/

http://www.foodnetwork.com/topics/asparagus/index.html

Stuffed Sandos

Need a sandwich makeover?  Try a stuffed sando!  Choose a whole wheat pita (not enriched flour) and fill with your favorite vegetables and fillings.  Here are some ideas:

·         Feta, hummus, cucumbers, tomato, arugula, olives

·         Low-fat refried beans, salsa, avocado, lettuce

·         Tuna, Dijon mustard, tomato, cucumber, pickles

·         Egg, laughing cow cheese wedge, tomatoes

·         Chicken breast, romaine lettuce, Caesar dressing, parmesan cheese

You can also make pita chips by cutting the whole wheat pita into triangles.  Next, drizzle them with olive oil and sea salt.  Then bake for 10 minutes at 400 degrees.  Dip these into hummus for a delicious and healthy snack.

For more pita pocket recipes check out the following website:

http://www.yummly.com/recipes/pita-pocket-sandwiches