Healthy Snack Makeover
Healthy food is catching on across the US. I found that Holly Robinson-Pete is on a mission to help mothers provide healthy eating habits with her blog on Yahoo called “Real Life Makeover“. Fitness expert, Lisa Druxman and Holly show a mother of twins how to remove the junk from her fridge and replace ite with healthy foods. Lisa show mom that eating healthy does not have to cost a fortune. In fact, she shows everyone that you can find a lot of the smart food to buy at our local Walmart.
The Real Life Makeover Team helped the mom find affordable, convenient, and delicious on a budget. The challenge was to spend no more than the family’s weekly budget of $100. First, foods that consisted of high calorie, high sugar sodas, empty calorie cupcakes, and highly-processed, high sodium bologna were quickly tossed out. Next, foods like orange juice, yogurt, and frozen vegetables. The key is not to count on fast food- try frozen dinners instead-and do not use cans which are high in sodium, too.
Here is the strategy. Always be prepared. Keep the fridge chocked with healthy food choices to prevent making poor ones. The mom saved $20 on her weekly groceries by trading in her processed foods. Give it a try. It really works because I served my children carrots and fruits over chips or doughnuts for snacks and they love it.
Heart Health Month
February is the month to take time to get educated about the heart. The American Heart Association tries to bring awareness to the public of the statistics. Stroke and Heart Disease are the number one killer in the United States; so even though the month is almost over, please share this article with someone you love.
Eating healthy is one of the major ways to beat this disease. Here are five foods that are proven to change your heart health.
The first one is garlic. It is a herb that benefits the blood pressure, platelet aggregation, serum triglyceride level, and cholesterol levels to keep your heart strong. This can help you cyt back on the salt intake.
Next, there is salmon. Try to substitute the burger for a salmon steak which is low in saturated fat. A cheeseburger, however, is more than a day’s consumption of saturated fat. The benefits of salmon are the omega 3 that help prevent blood clotting and erratic heart rhythms, promote good cholesterol, and prevent cholesterol damage.
Other heart healthy foods are berries and cherries. I love these delicious fruits! They are sweet and go well with plain lowfat yogurt for a sin-free dessert or oatmeal. The benefits of these fruits are they are high in polyphenols that prevent cell damage and unhealthy blood vessels.
Have you heard of Quinoa? It is a tiny seed which is high in magnesium-a mineral that relaxes the blood vessels, preventing hypertension, ischemic heart disease and heart arrhythmias.
Finally, we have hot cocoa. Chocolate has more antioxidants than red wine and green tea combined. Try 100% cocoa and a small amount of sugar or sugar substitute to get the benefits of this sweet sensation!
Bob Greene’s Best Life Breakfast
Bob Greene suggests that we use his “Jump-start your Best Life Weight Loss Challenge” to start your days—Here is one of his breakfast options!
Chocolate-Strawberry Smoothie with Oat Bran Bagel and Cream Cheese
1 cup 8th Continent® Light Chocolate Soymilk
1/2 ripe banana
1 cup unsweetened frozen strawberries
1/2 oat bran bagel
1 1/2 Tbsp. reduced-fat cream cheese
To make smoothie, combine chocolate soymilk, banana and strawberries in a blender. Serve with half bagel and cream cheese.
I am wondering if you can replace the Soymilk with Almond or Rice Milk? I do not see that you cannot. In fact, they are just as healthy as soy. Try playing with these ingredients to suit your taste. I think this is a great meal plan because of the lack of sugar and attention to protein with the soy and cream cheese. Also you are getting fiber as well as part of the recommended fruit needed per day.
I am going to try this because it sounds appealing and I am sure it will give me the energy to start out my day.
Stealth Health: Get Healthy Without Really Trying
Researchers say that doing something is better than nothing at all. From your morning shower to the evening news, from your work commute to your household chores, David Katz, MD says, there are at least 2,400 ways to sneak healthy activities into daily living.
“If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality — and those four things comprise an enormously powerful health promotion that can change your life,” says Katz.
Taking Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
Katz concedes that the Stealth Health approach may not be right for everybody.
Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
Try the Stealth Health Approach
Tempted to give “Stealth Health” a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you’ve incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods — whether canned, frozen, or fresh from the farm — and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Whenever you’re standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a “cool” pillow — one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You’ll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan — a natural sleep-inducer.
Low cal 4th of July dessert recipes
4th of July is all but here! Not sure what desserts to serve this weekend? I’m here to give you a hand. Give your family and friends decadent tasting desserts without all the calories. Try one of these low calorie recipes for your 4th of July barbecue this year. Your guests, and their waistlines will thank you.
Low Fat Raspberry Summer Sensation
I saw this recipe from Kraft and had to share it! This freezer cake takes no time to make, and you can easily substitute in your favorite Jello-O flavor for raspberry. Enjoy this fruity flavor infused 110 calorie dessert.
Chocolate refrigerator Cookies
I scream, you scream, we all scream for ice cream! Serve these refrigerator cookies this 4th of July and I guarantee you won’t hear a single scream…maybe a few cheers, though. At only 73 calories per cookie, treat yourself to more than one.
Strawberry Shortcake
I’m a big Splenda user, so it only makes sense that I shopped their site for a fantastic low cal dessert. This strawberry shortcake recipe does the trick. Make it a true red, white, and blue dessert by adding a few blueberries. An indulgent dessert that only contains 260 calories, you’ll surely satisfy your sweet tooth.
Low Fat Apple Turnovers
No 4th of July barbecue is complete without apple pie. Try this low fat apple turnover recipe. It’s like having your very own perfectly sized apple pie, and it’s only 49 calories to boot.
Lemonade Mousse
It’s just not summer without lemonade. This recipe, courtesy of Shape, turns summers favorite drink into a creamy citrus dessert of only 183 calories.
