Take a look.....

at a healthy holiday dinner (you will notice that a good portion of the plate is made up of vegetables and a very small amount of starch (potato)and a small serving of protein(chicken)

Remember...........

that you control your weight this holiday season!!!

Heart Healthy Eating

Lifestyle Basics List found on worldhealth.net

stay slim

Avoid trauma

Snub out the cigs

multivitamin, multimineral supplementation

Antioxidants

Water quality

The brain is a muscle

Moderate, responsible drinking

Wear sunscreen

Cut Your Cellphone Use

Laugh through life

Live life at a leisurely pace

Maintain social connections

Banish stress

Get a good night of sleep every night

Be selfish

One Pot Holiday Dinner from gloriousonepotmeals.com

Ingredients

1/2-3/4 lb. turkey tenderloin or boneless breast filets
1/3 cup whole cranberries, fresh or frozen
1/3 cup orange marmalade
1 tsp. lemon juice
1 dash ground white pepper
1/3 cup shelled walnuts
1/4 cup chicken broth
8-10 pearl onions, peeled
1 med./large sweet potato or yam, scrubbed, 1/4" slices
20-30 green beans, trimmed
1 sprig sage leaves

Preheat oven to 450 degrees.

Spray inside of a 2-quart cast iron Dutch oven base and lid with canola oil.

Set turkey pieces into base in a single layer, trying not to overlap pieces as much as possible. Lightly sprinkle with salt.

In a food processor or blender, pulse cranberries using chopping blade (shaped like a backwards "S") until berries are in large chunks. Add marmalade, lemon juice and white pepper and pulse two or three times to mix together. Pour in walnuts and broth and continue to pulse until walnuts are roughly chopped and you have a chunky liquid.

Pour about half of cranberry mixture onto turkey. Toss in onions and layer in sweet potato slices. Again, lightly salt. Cover with rest of cranberry mixture. Top with green beans up to the brim of the pot. Tuck sage sprig into crevices.

Cover and bake for about 38 minutes. You'll know it's ready 3 minutes after the aroma of a finished meal escapes your oven. Spoon "gravy" from bottom of pot over food before eating.

Not everyone wants to cook for an army on the holidays, but there is something about having a traditional holiday meal that evokes a feeling of celebration. This is a great solution to getting the meal with all the trimmings, yet without spending hours and hours in the kitchen or facing a week of leftovers.

Tips:In a pinch, substitute pulpy orange juice for the orange marmelade. You'll just end up with more "gravy" at the bottom of the pot. The turkey, cranberries, pearl onions and green beans can all be used fresh or frozen (without thawing) and it won't change your cooking time or most things about your meal.

Food Counts
Nutritional information per serving (2 servings per recipe).
Calories: 487Protein: 39 grams Carbohydrates: 51 gramsFat: 13 grams Cholesterol: 78 milligrams Sodium: 368 milligrams Fiber: 7.3 grams

Remember..........

Remember... Every day is a gift, and the quality of your life is your gift to yourself.

Healthy Snacks That Taste Great

More Holiday Tips

From: CBC Health
To avoid disappointment from unrealistic goals this holiday season, focus on weight maintenance instead of weight loss. By allowing yourself small samples of holiday treats you will prevent the over-consumption of calories while still getting a taste of the holidays. By setting yourself realistic goals instead of an all-out ban on holiday indulgences, you are also ready to feel better about the holidays once they have ended.
And don't forget the importance of exercise. Regardless of how you celebrate, healthy eating habits combined with physical activity can help ward off the party pounds and allow you to celebrate the holidays feeling your best.

Food Preparation Tips

Food preparation can go a long way toward keeping holiday weight off. You can cut calories without sacrificing flavour by:
Using broth to sauté instead of butter — 104 calories saved per tablespoon.
Using non-fat milk instead of whole milk — 60 calories saved per cup.
Using plain, non-fat yogurt instead of cream — 720 calories saved per cup.

What Your Dinner Plate Should Look Like

If I could pick one tip worth passing on, then this is the one - picture your plate in four sections(or three like the photo above) - and I am talking about an 8" dinner plate. Along with portions, plates have also grown in size. Some dinner plates are 10" or even more. Anyway, think of your plate in four sections and 2 sections should be your vegetables, 1 your meat (protein) and 1 your starch (so you pick either dressing or bread or potatoes for your starch - not one of each). In the photo above you have 1 section protein, 1 section starch and 2 sections vegetables (could also be vegetables & fruit). This is also how a person who is diabetic is taught to eat. I have an earlier post (probably when I first began blogging) on portions and this tip was mentioned. I thought it was worth passing on again.

Wii Fit Trailer

This looks like fun but keep in mind that it won't replace a trip to the gym where you are sure to burn a lot more calories. It would be something to do in the comfort of your home especially during the winter months and also something for the whole family to do. I don't have one myself but someone in my family happens to be getting one this Christmas so I will check it out and let you know.

Healthy Holiday Eating Tips

Top 10 Ways To Add Fiber To Your Diet

as posted on wheatfoods.org

1.Start the day off with a bowl of your favorite, delicious high-fiber cereal, such as frosted shredded wheat or whole grain raisin bran. (I like Fibre One myself)


2.Put fruits, such as berries, raisins, or bananas, on your cereal to increase your fiber intake by about 1 to 2 grams.


3.Combine the great taste of both whole grain and enriched grain breads in your family’s diet. For example, introduce whole grain taste to the family by using one slice of white bread and one slice of 100% whole wheat bread when making sandwiches.


4.Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.


5.Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food.


6.When you feel the urge to start snacking, reach for a delicious muffin, pretzels, or baked pita chips instead of a candy bar.


7.If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite.


8.Believe it or not, popcorn can be a healthy snack for you and your children. Just don’t use too much butter or salt on this whole-grain treat.


9.A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole wheat bread pudding with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your fancy.


10.Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract and may prevent colon cancer.

Trailer For The Movie "You Can Heal Your Life"

I really enjoyed this movie. I have also read the book (borrowed it from the library) and have since put it on my "Christmas List". The movie really gives you lots to think about. The book has mostly affirmations where the movie goes into Louise Hay's life as well as the lives of a few other spiritual teachers - Dr. Wayne Dyer, Cheryl Richardson, Gregg Braden and others.

Quick, Easy & Healthy Lunch (Hummus-Red Pepper Wrap)

Hummus-red pepper wrap

• 1 whole wheat tortilla
• 3 tbsp hummus
• ½ cup spinach
•¼ cup sliced red pepper

How easy is that? Just spread the whole wheat tortilla with hummus and top with the spinach and sliced red pepper.

Deep Breathing

Place one hand on your chest and one hand on your stomach and breathe. If the hand on your chest is the one that is moving - you are only taking a shallow breath. When you breathe deeply the stomach rises and falls. If you want to see someone do it properly then watch a baby sleeping. They do it with ease.

Breathing deeply is a simple practice that you can use regularly.

Inhale deeply, slowly, (over a span of about 4 seconds), through your nose
Hold it for a count of 16 seconds
Exhale through your mouth, (over a span of about 8 seconds)
Repeat this process nine times.

It's important that this be a conscious activity for maximum effect. Remember to consciously control your body's responses. For example, if you're trying to relax your muscles, then you need to focus on the individual muscles telling them to relax. Often tension is an automatic response that turns into a state of being,so you have to remind your muscles how to behave.

Deep breathing lessens your physical response to stress — use it whenever you feel stress setting in. Relieving stress also helps to relax your bowels, helps to keep your mind clear — (use it whenever you feel unfocused),it increases the levels of oxygen to your organs — for this reason alone it should be done on a regular basis.

How One Woman Lost 45 lbs & has kept it off for 3 years

I would agree that six smaller meals works well and keeps your engine running. I have to eat every few hours or I just feel weak. This lady also does not deprive herself of treats..she just has a limit. That is the real secret - everything in balance. Everyone slips up at times and the important thing is to get back on track. If you have a not so healthy lunch, have a healthy supper.

Wednesday's Tip

Think In Food Groups

At every meal, get in two or three food groups - choose between whole grains, low fat dairy,fruits and vegetables and lean meat and fish. If you are going to choose cereal...then also choose low fat milk and some type of fruit to top your cereal.

Santa's Got A Brand New Bag

I love this song. If you listen to the lyrics they are singing about Santa getting in shape and changing his whole image. It gets you in the Christmas mood.

Roasted Red Potatoes

A 345 Calorie Dinner

6 oz of chicken,1 cup of green beans with 2 pats of low-fat butter,1 small tossed salad with 2 tablespoons reduced fat oil and vinegar dressing and 12 oz water

I am posting this to give you an idea of what 345 calories looks like and also you can see what a portion looks like. You could also go with a 4 oz chicken breast and add a small red baked potato and still come out just about the same.

A 300 Calorie Breakfast

1 whole wheat English muffin (100% whole wheat)

2 pats low fat butter (maybe a little smaller than what is shown here)

1 hard boiled egg

8 oz fruit juice (100% fruit juice) - hint..you are always better off picking the whole fruit than the juice (more fiber) but if your only option is to have the juice, take the juice

1 coffee or tea & a few berries

Just to give you some idea of what a 300 Calorie Breakfast looks like.

Thoughts Become Things

In this video Mike Dooley talks about making a scrapbook. I use the same idea but make mine into "mind movies" and watch them early in the morning when I wake up. I put them to music and they are fun to watch that way. In an earlier post I did a "mind movie" on health and wellness for each one of you to watch.

Goji Berries

Goji has been found to be the most nutritionally dense nutritional source on the planet! The goji berry (Lycium Barbarum, sometimes refered to as Gogi, Chinese wolfberry or Gou Qi Zi) is a sweet burnt-red fruit native to Asia. Goji has been used in traditional Tibetan medicine for centuries, serving as a botanical medicine, a supplement and a food. Dried goji berries have a very pleasant taste, vaguely sweet, but also a bit tart, somewhere between cherries, cranberries and raisins. Goji berries are a nutrient-dense superfood in a class all its own.

Everyone is not a fan. My kids and my husband do not care for them but I do. I keep some at my desk and munch on them throughout the day.

These nutrition facts have been found on various sources: 1/4 Cup portion, Calories 90, Fat 0g, Fiber 4g, Protein 4g, Carbs 24g, and Sugars 12g, Vitamin A 180% of DRI, Vitamin C 30%, Calcium 9% and Iron 15%. Another source noted that the berries contain 11 mg of iron per 100 grams.

Another company, lists this information for their sun dried goji berries. It is a very important fact to be remembered when purchasing the goji berries because there are many more nutrients in the shade drying berries than in the sun drying berries:

Serving Size: 28g

Calories Total: 112

Total fat: 1.4g

Saturated fat: 0g

Cholesterol: 0gm

Sodium: 84mg

Total Carbohydrate: 28g

Dietary fibre: 4g

Sugars: 4g

Protein: 4g

Vitamin A: 170%

Vitamin C: 20%

Calcium: 6%

Iron: 12%

One Of My Tips

Always, Always, Always, Eat Breakfast...no exceptions. Even if it is a handful of almonds and a piece of fruit or a power shake. Never skip breakfast because it is just that - a break in your "fast" and it is what gets your engine started. When you don't eat, that furnace doesn't turn on.

Nursery Rhyme

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

High Fiber Brownies

This is simple if you are craving a treat. I grease the pan with sunflower oil or use a non stick pan...not the butter. Pretty easy.

Thank Goodness It's Monday!!!

http://www.thankgoodnessitsmonday.com/video/tgim.html

Click on the link to watch the clip

Yoga Of Speech

Which Carbs Should I Eat?

These are the kinds of carbs to avoid at all costs:
sugary snacks and pastries
sugar-sweetened soft drinks or fruit juice
candy
cookies
regular fried greasy chips
processed, packaged snack foods
high sugar kids cereals
processed white flour products such as white bread and pasta
These foods offer virtually no nutritional value, and they contain far too many calories. Some of these foods also contain saturated and trans-fats that are bad for your heart, and sugary foods can lead to such diseases as type II diabetes and cardiovascular disease. Specifically if you are already insulin resistant, you should avoid these bad carbs as they will just ruin your day by making you tired, slow, and hungry.
Instead choose these kinds of carbs:

fresh fruit
vegetables
whole wheat and whole grain products
beans, nuts, and other legumes

Health & Wellness Mind Movie

This is a mind movie that I put together using pictures I found on the internet. I hope it inspires you.

Anyone can make their own mind movie. I used Windows Movie Maker and added my own affirmations.

What's Up With The Whole Grain Claim?

The following article was posted on "askcassyfirst.com"

More and more, we are seeing the term ‘whole grain’ on boxes and packages at the local grocer. It’s appearing on everything from muffins to bread, pasta to breakfast bars. But what does the saying ‘whole grain’ really mean, and will eating foods with this label be healthy or harmful?
Whole grain foods provide fiber, and fiber offers numerous health benefits to the body, including support to the digestive and cardiovascular systems, as well as for appetite control. But it’s important that we not substitute the terms one for the other in our mind, because according to current labeling regulations, “whole grain” does not necessarily deem a product as being high in fiber.
Marketers of healthful and not so healthful foods are urged by the Food and Drug Administration to label their products truthfully, but currently there are few legal definitions for ‘whole grain’ statements.
Manufacturers can make statements of fact on their labels, for example, “14 grams of whole grains." But according to a 2006 article published by the Center for Science in the Public Interest, what’s not heavily regulated is what constitutes a ‘whole grain’ product in the first place. And, more importantly, it’s not clear how much whole grain must be present to allow for the ‘whole grain’ label.
With statements such as, ‘made with whole grain,” “whole grain bread” and “multigrain product” being used without specifics which define the quantity of the whole grain ingredients, the market has become increasingly confusing for the consumer.
Just because it says ‘made with whole grain,’ does not mean that it is 100% whole grain, or that it will provide any serious degree of health benefit to the body. Nor does this label tell us that a product contains significant amounts of fiber. In fact, it probably isn’t “100% whole grain,” or the company would have said so in the first place. Indeed, many mainstream products on the market which use this label also contain high quantities of refined flour in their formula. In tests, some products are found to have as little as 10% whole grains, yet still make the claim.
So, if your toasted snack crackers or sandwich cookies say ‘made with whole grains,’ does eating them constitute a health benefit to the body? Guess again. The typical sandwich cookie, even the ‘whole grain variety’ will also pack plenty of sugar as well as low quality fats.
Unfortunately, the label might encourage you to consume more because it infers ‘health’ to some degree. And if you’re like many folks on a diet, you’ll often take any excuse to eat foods which are normally forbidden. In the end, it’s calories that make the true difference, so eating a box of sugar cookies made with whole grains is not only inadvisable, but could certainly be damaging to the waistline.
So while the fact that you’re attempting to consume more whole grains in your diet would be applauded by your nutritionist, you’re less likely to get high marks if those whole grains are coming from products whose ingredients tell a different story, that they are loaded with sugar, sodium or unhealthy fats. Instead, be careful, and make your choices wisely. Look for the fiber content on the label. Investigate the ingredients, check your quantities, and don’t take the marketer’s words at face value.
These days, it is more important than ever to read your labels. Be careful not to confuse the term ‘whole grain,’ with the term ‘fiber,’ which can be found on the Nutrition Facts panel. Dietitians and health care practitioners are regularly promoting the benefits of increased fiber, so we need to be smart and learn how to decipher the packaging, and get what we pay for.

Mediterranean Layered Dip

http://www.reallivingnutrition.com/recipes.aspx
Just click on the link to view the recipe and watch the video on how to make this easy layered dip.

Fall For A Pumpkin Smoothie(as featured in this month's "Prevention" Magazine)

It tastes like pie in a glass, and each 8-ounce cup offers 100% of the daily value for beta-carotene, an antioxidant that fights cancer. Whip one up: Blend 1/2 cup canned pumpkin, 1/2 cup vanilla soy milk, 1/2 cup crushed ice, 1 tablespoon honey, and 1 teaspoon pumpkin pie spice. Pour and drink!

PS: You can skip all that whip cream on the top. It is just makes the picture nicer. If you do add it, it will also add calories, add fat etc.

Nutritional info per smoothie: 162 cal, 5 g pro, 34 g carb, 2 g fat, 0.5 g sat fat, 0 mg chol, 4 g fiber, 55 mg sodium

Tuesday Morning Funny

The Glow Project Movie Trailer

Another documentary on the power of "positive thinking". I recently watched "The Secret" and I believe that is a movie worth watching as well.

How To Calculate Your BMI

This is a question that is commonly asked by people who want to lose weight. How many calories do they need to consume in order to lose weight?

Well, it all depends.

It depends on how much you weigh now, how tall you are, whether you are male or female, how old you are, and how active you are.

To determine how many calories you need to consume each day, you need to work out your Basal Metabolic Rate (or BMR). This is the number of calories you'd burn if you stayed in bed all day, which is something you hopefully don't do!

You can follow the formulas below to work it out yourself :

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years)
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Now, to take into consideration what level (if any) of exercise you do, to determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you do little or no exercise : Calorie-Calculation = BMR x 1.2
If you do light exercise/sports 1-3 days/week : Calorie-Calculation = BMR x 1.375
If you do moderate exercise/sports 3-5 days/week : Calorie-Calculation = BMR x 1.55
If you do hard exercise/sports 6-7 days a week : Calorie-Calculation = BMR x 1.725
If you do very hard exercise/sports & physical job or 2x training : Calorie-Calculation = BMR x 1.9

Ok, so that's to work out how to maintain your current weight. There are 3500 calories to a pound, so over the course of a week you would need to reduce your calorie intake by around 500 calories a day if you want to lose weight.

There are of course "safe" and "unsafe" ways to do this. Starving yourself is NOT going to help you lose weight and keep it off, so it's important your intake is appropriate for your body type and your goals!

I am not a big fan of counting calories (but I am a "label reader")and I know it is important for everyone to know what their BMI is. It is also best to have a BMI anywhere between 19 and 24. You may need to keep track of your calories at first but once you get onto eating what is generally healthy, you will no longer need to keep track..you will just know. If you make good choices say 85% of the time and sometimes....15% of the time you don't, it will all work out in the end.

4 Rules For Youthful Aging

The Law of Thinking

Increase Energy Without Adding Weight

Article By: Nadia Rodman, RD


Ways to increase your energy without adding weight.


Whether you are trying to lose weight or just keep your energy levels up throughout the day, healthy snacks are important. Try not to let more than four hours pass without eating something.

Snacks that contain carbohydrates, fiber and protein will keep you fuller longer. Carbohydrates are the preferred energy source for your body and protein will help stabilize your blood sugar so that it won't skyrocket and then quickly crash. Fiber delays the emptying of the food from your stomach. This translates into sustained energy for you.

Here are some examples of energy sustaining snacks that contain carbohydrates, fiber and/or protein:

- string cheese and an apple
- celery with peanut butter
- yogurt
- peach and soy nuts
- slice of whole wheat bread with peanut butter
- popcorn and string cheese
- granola bars
- cottage cheese and pineapple
- baby carrots and cucumbers with hummus dip
- grapes and light swiss cheese
- cereal with milk
- whole wheat crackers and cheese
- protein shakes
- smoothie made with fresh fruit and low fat milk

Take the hint from your snacks
Having carbohydrates, fiber and protein will stabilize your energy levels and keep you fuller longer. It is important to have a balance of these nutrients at most meals for health and weight management.

Another Video on Green Smoothies

I often grab one of these in the morning. It is an easy way to get your greens and a few servings of fruit in right away. As mentioned in the video, when your bananas are looking overripe,you can slice them up, throw them in a freezer bag and use them later to throw in the blender. You can do this with other fruit as well and for some it would help to dip them in lemon before freezing them. This will help to save them from turning brown and it would also add to the flavour of the smoothie.

Morning Green Smoothie

Reading Labels & Some Other Tips

From Medicinenet.com

It all starts in the grocery store. The foods you choose to stock your pantry, refrigerator, and freezer are the foundation for your diet.

Grocery shopping can be daunting. It can be overwhelming to try to choose the healthiest foods from among all the options that line every aisle. And new trends and choices pop up every day, from fortified foods to upscale gourmet.

To help you navigate the supermarket, here are some expert tips to help you read food labels and choose healthy products. We've also got a top 10 list of nutritious foods to add to your grocery cart.

Label Reading Tips

The first thing you'll see is the label on the front of the food package. Manufacturers can say most anything they want on the front label (to get the real story, see the Nutrition Facts panel on the back). Here are some terms you may see there, and what they really mean:

Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber have been removed and vitamins added in processing. Look for 100% whole-wheat bread and high-fiber, low-sugar cereals.
Fruit drink. This means there's probably little or no real fruit, and lots of sugar. Look for products that say "100% Fruit Juice."
Made with wheat, rye, or multigrain. These products may have very little whole grain. Look for the word "whole" before the grain to ensure you're getting a 100% whole-grain product.
Natural. The manufacturer started with a natural source, but once it's processed the food may not resemble anything natural. Look for "100% All Natural" and "No Preservatives."
Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say "Certified Organically Grown."
Sugar-free or fat-free. Don't assume the product is low-calorie. The manufacturer may have compensated with unhealthy ingredients that don't taste very good -- and have no fewer calories than the real thing.
Here are some key phrases you'll see on the Nutrition Facts panel on the back of the package:

Serving Size. Portion control is important for weight management, but don't expect manufacturers to make it easy for you. Pop-Tarts, for instance, come two to a package. The label says one serving is 200 calories -- for "one pastry."
Calories and Calories From Fat. This tells you how many calories are in a serving, and how many of those calories come from fat. Remember that this information is for one serving as defined on the label.
Nutrients by Weight and Percentage of Daily Value (%DV). This shows how much of each nutrient is in one serving, by weight in grams and by %DV. This symbol refers to the recommended daily allowance for a nutrient based on a 2,000-calorie diet (some nutrients, such as sugar and protein, don't have a %DV). Fats are listed as "Total Fat" and also broken down so you can see how much is unhealthy saturated fat and trans fat.
Vitamins and Minerals. Vitamins and minerals are listed by %DV only. Pay particular attention to vitamin A, vitamin C, calcium, and iron; most people don't get enough in their diets.
Ingredients. They're listed in order from the greatest amount to the least. Experts offer a rule of thumb: the fewer the ingredients, the better.

Top 10 Foods to Put on Your Grocery List:

Here are some foods that experts say should be on any health-conscious shopper's grocery list:

Tomatoes. These juicy, red fruits are loaded with the antioxidant lycopene, which has been shown to reduce the risk of cardiovascular disease in women.
Low-fat proteins. Good sources of lean protein include seafood, skinless white-meat poultry, eggs, lean beef (tenderloin, sirloin, eye of round), and skim or low-fat yogurts, milk, and cheeses. Some research has indicated that a diet moderately high in protein can keep hunger at bay, and thus help you lose weight.
Whole grains, oats, and fibrous foods. Fiber helps your digestive tract work properly and lowers cholesterol levels while keeping your belly feeling full. Whole grains also contain antioxidants, are fat free, and are easy to fit into your diet.
Berries (red and blue), including grapes. Berries are loaded with vitamins and minerals, as well as phytochemicals with cancer-fighting properties. Red grapes, in the form of one glass of red wine daily, may even reduce the risk of heart disease, according to the American Heart Association. (If you're a nondrinker, check with a doctor before starting.)
Nuts. A handful of almonds, cashews, pecans, or walnuts provides fiber, vitamin E, and healthful, monounsaturated fats. Just watch your portion size; these nutritious nuggets are high in calories.
Fish and fish oil contain omega-3 fatty acids that can reduce the risk of heart disease by protecting the heart against inflammation. The Canadian Heart Association recommends eating fatty fish such as salmon, mackerel, tuna, or sardines at least twice a week.
Unsaturated fats such as olive, canola, and soybean oils are the best kind of fats.
Low-fat dairy products provide plenty of calcium to help keep bones and teeth strong, are a great source of protein, and may even enhance weight loss, according to some research.
Vegetables are a healthful eater's best friend. All veggies, except avocadoes, are fat-free and loaded with disease-fighting phytochemicals.
Legumes (like pinto, garbanzo, kidney and black beans and lentils) are underrated. The lowly bean is naturally fat free and loaded with protein, fiber, vitamins, and minerals, especially iron. They add few calories, but keep you feeling full.

Official Trailer For The Austrailian Directed Documentary "Food Matters"

I have not seen the full version of this documentary yet. It was just released in May, 2008. I did watch an interview featuring the director of the documentary and he talked about some very interesting topics regarding unhealthy food or fast food and the ever increasing multi billion dollar pharmaceutical industry.

Healthy Mashed Sweet Potatoes

Healthy Mashed Sweet Potatoes - no dairy
This full flavored sweet potato dish is quick and easy to prepare for an interesting and healthy way to serve potatoes that are traditionally full of calories. In fact one serving of this recipe contains only 98 calories but provides 249% of your daily value (DV) for vitamin A! You will find the flavors of the spice mixture and orange juice a wonderful complement to the flavor of the potatoes. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:
2 medium sized sweet potatoes or yams, sliced thin for quick cooking
2 TBS fresh orange juice
½ tsp garam masala
1 TBS extra virgin olive oil
salt and white pepper to taste
Directions:
Bring lightly salted water to a boil in a steamer with a tight fitting lid.
Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
When tender, mash with potato masher, adding rest of ingredients.
Serves 4

Pizza Has Mixed Reviews

Pizza has mixed reviews when it comes to its virtues - or lack of them.

On one hand, a slice of pizza often contains ingredients from each of the four major food groups: Vegetables and Fruit; Grain Products; Dairy and Alternatives; plus Meat and Alternatives. On the other hand, it's the quality and quantity of choices that determine the nutritional punch in each bite.

Pizza can be a nutritional powerhouse, but standard toppings like pepperoni, sausage, bacon and extra cheese, can deliver as many as 700 calories in a two-slice serving. That represents as much as 40 percent of the total daily calories recommended for women and 30 percent for men. Imagine the excess calories for those who eat more than two slices!

Here's a snapshot of the type of pizza ingredients that a Nutritional Consultant might recommend:

• Vegetables are by far the best topping for a pizza and offer a wide range of options. Experiment with different varieties such as green and red peppers, zucchini, broccoli, or be adventurous and pick a fruity topping like pineapple or mango.

• Cheese belongs to the Milk and Alternatives food group and is an excellent source of calcium and protein. Keep the fat content to a reasonable amount by ordering regular cheese, rather than "double."

• Meat is a source of protein - and fat. Leaner choices are chicken and ham. Typically, pepperoni is leaner than beef and sausage. Multi-meat pizzas contain high levels of fat, calories and salt.

• Crusts made from whole wheat are more nutritious. They deliver a boost of fibre and fewer calories than traditional dough crusts.

Credit: www.newscanada.com

Hangovers vs Health

Power Breakfast

Ingredients:
2 slices whole grain bread

1 apple, favorite variety

1 pear, favorite variety

2 tablespoons almond butter*

Chopped almonds, roasted** (optional)

Directions:
Toast bread.

Meanwhile, core and slice pear and apple ¼-inch thick.

Spread toast with almond butter, top with apple and pear slices, and garnish with chopped almonds if desired. Eat and go!

*Almond butter may be found next to the jams and jellies in some grocery stores. Otherwise, make it by grinding together 1 cup roasted almonds and 1/8 teaspoon salt in a food processor or blender, then adding 3 tablespoons almond or sunflower oil in a slow, steady stream, and blending until the mixture comes together. This recipe makes ¾ cup.

**To roast chopped almonds, preheat oven to 350°F. Roast 4-6 minutes, until light brown.


This power breakfast provides a morning boost of magnesium, vitamin E and fiber.

Per serving for 2 servings:

Calories 305, Cholesterol 0 mg, Fat 15g, Fiber 7 g,Saturated 1.5 g,Calcium 97 mg
Monounsaturated 9.2 g, Magnesium 102 mg,Polyunsaturated 3.4 g, Sodium 220 mg,
Carb 41 g, Potassium 432 mg,Protein 7.3 g, Vitamin E 6.2 mg*

Two Quick Recipe Ideas

Quick and Easy Side Salad for 4

Whisk together 2 Tablespoons of olive oil, 1 Tablespoon of balsamic vinegar, 1/8 tsp of sea salt and 1/4 teaspoon of honey. Drizzle over 2 cups each watercress and endive, 1 sliced apple and 1/4 cup of walnuts.

Empowering Inspirational Video Message

Speedy Baked Beans

High Fiber Recipe
Ingredients:
2 bacon slices (optional), cut into 1 inch pieces. I use turkey or chicken bacon.
1-1/4 pound canned baked beans
1/3 cup onion, chopped
2 tablespoons plus 2 teaspoons brown sugar, firmly packed
2 teaspoons molasses
1-1/4 teaspoon Worcestershire sauce
1/4 teaspoon dry mustard

Directions:
Heat a heavy nonstick skillet over medium high heat.

Saute bacon 5-7 minutes, stirring frequently until crisp. Drain and discard drippings. Stir in remaining ingredients.

Cover, reduce heat to medium low and simmer 15 minutes.

Recipe makes 4 servings, approximately 1/2 cup each.

Nutrition information per serving:
Calories: 183
Fat: 0.7g
3 percent calories from fat
Cholesterol: 0
Protein: 7g
Carbohdyrates: 41.8g
Fiber: 7.3g
Sugar: 20.3g
Sodium: 586mg
Dietary Exchanges: Vegetable: 0.2, Bread: 1.8, Sugar: 0.6

I Love These Quotes - I Hope You Do Too

Egg Replacements

There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.

For desserts,sweets and baked goods try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert.

Other Egg Replacement Options
• 1 egg = 2 Tbsp. potato starch
• 1 egg = 1/4 cup mashed potatoes
• 1 egg = 1/4 cup canned pumpkin or squash
• 1 egg = 1/4 cup puréed prunes
• 1 egg = 2 Tbsp. water + 1 Tbsp. oil + 2 tsp. baking powder
• 1 egg = 1 Tbsp. ground flax seed simmered in 3 Tbsp. water
• 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled, and whipped again
Egg Replacement Tips
• If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the same function (i.e., binding or leavening).
• Trying to replicate airy baked goods that call for a lot of eggs, such as angel food cake, can be very difficult. Instead, look for a recipe with a similar taste but fewer eggs, which will be easier to replicate.
• When adding tofu to a recipe as an egg replacer, be sure to purée it first to avoid chunks in the finished product.
• Be sure to use plain tofu, not seasoned or baked, as a replacer.
• Powdered egg replacers cannot be used to create egg recipes such as scrambles or omelets. Tofu is the perfect substitute for eggs in these applications.
• If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2 tsp. baking powder. Fruit purées tend to make the final product denser than the original recipe.
• If you’re looking for an egg replacer that binds, try adding 2 to 3 Tbsp. of any of the following for each egg: tomato paste, potato starch, arrowroot powder, whole wheat flour, mashed potatoes, mashed sweet potatoes, instant potato flakes, or 1/4 cup tofu puréed with 1 Tbsp. flour.

To A Better You (1 - 20) to be continued.......

Take It Slow

A word of caution: When increasing the fiber content of your diet, it's best to take it slow. Add just a few grams at a time to allow your intestinal tract to adjust; otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result. Other ways to help minimize these effects:

Drink at least 2 liters (8 cups) of fluid daily.
Don't cook dried beans in the same water you soaked them in.
Use enzyme products, such as Beano to help digest fiber.

Fast Food Addiction

Blueberry Smoothie

½ cup of skim milk
1 cup of low-fat yogurt
2 cups of frozen blueberries


Put all ingredients in the blender and blend until smooth.

Does Your Thinking Make You Age Faster?

Greek Pasta Salad

Ingredients:

2 cups or 500mL spiral-shaped pasta, uncooked (100% whole wheat)
1 onion (medium), thinly sliced
1 tomato (large), diced
1/2 seedless cucumber, diced
1 red pepper, seeded and diced
3/4 cup or 175mL light feta cheese (17% m.f), crumbled
1/2 cup or 125mL black olives
1 tbsp.or 15mL balsamic vinegar
3 tbsp.or 45mL olive oil
2 cloves garlic, minced
2 tbsp.or 30mL fresh mint, chopped
2 tbsp.or 30mL fresh basil, chopped
salt, to taste
ground pepper, to taste
Cook pasta in plenty of lightly salted boiling water until tender, but still firm to the bite. Rinse with cold water until pasta has cooled. Drain well.
Combine cooked pasta and remaining ingredients in a large serving bowl. Toss well. Season to taste with salt and pepper. Dish is best served at room temperature. May be refrigerated for up to 2 days.

Healthy Weight Loss

Anti-Inflammatory Foods

Adding foods to your diet that reduce inflammation may improve how you feel and help to reduce your risk for chronic diseases. Here are some suggestions:

Good protein sources include lean poultry, fish, seafood, nuts, seeds and legumes. Red meats can actually trigger inflammation. If you do eat red meat it would be best to choose the leanest cut of beef that you can.

The right type of fats in your diet will have an impact or your pain and inflammation. Omega 3 fatty acids are powerful antiinflammatory agents. They are found in cold water fish, flax seeds, canola oil, walnuts and pumpkin seeds. Olive oil is another type of oil that will reduce inflammtion. Other healthy oils include grape seed oil, walnut oil and rice bran oil.

Choose carbohydrates like whole grains, fruits and vegetables. The pasta, cereal and bread in your diet should be 100% whole grain. Green leafy vegetables are good...choose green and brightly colored vegetables. You should eat 5 or more servings of fruit and vegetables each day.

Berries are a good choice especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and antioxidants.

Your body needs lots of water every day. Also, choose herbal teas and 100% fruit juices and low fat milk.

The foods to avoid if you are trying to decrease inflammation would be:

junk food - pop, candy and sugary cereals
high fat meats
sugary foods like cake and cookies
processed meats like hot dogs, sausages and lunch meats
deep fried foods

It is worth noting that some people find nightshade plants bothersome when they are experiencing inflammation. These plants would include pototoes, tomatoes and eggplant. These plants contain solanine and this chemical can trigger pain in some people.

Flat Out Veggie Pizza

*Look for my earlier post on "Making Yochee" because you could use this in place of the low fat cream cheese(just an option).

Healthy Breakfast Egg Cups

Getting Rid Of The Bad Treats

If your children (or maybe another adult in your home) are anything like mine (and believe me, I am always preaching about healthy meals and snacks and pushing them to eat their veggies),it may not be enough to supply healthy snacks, you may need to get rid of the unhealthy foods as well, depending on your kids’ eating behavior. One teen can easily ignore a tub of ice cream in the freezer while another can’t resist the temptation to devour it. If you have a teen (or adult or child) in your home who has a difficult time resisting high-calorie foods, keep these foods out of the house.
This doesn't mean you have to deprive your family of fun foods (every kid needs a treat now and then) just regulate them. When you decide that an ice cream treat is in order, hit the ice cream shop. Don’t buy bags of candy bars at the grocery or discount store, but occasionally bring home one individual chocolate bar for each family member. The same idea applies to eating cakes, cookies, greasy chips and donuts: They should be considered treats, not daily dietary staples.

It is more of a hassle to have to walk to the store or get in your car and drive there and buy something unhealthy than it is to open a cupboard and dig in.

Steel Cut Oatmeal (Crockpot Recipe)

Steel cut oatmeal is chunkier and heartier than oatmeal made with instant or rolled oats because steel cut oats are less processed than rolled oats.
Steel cut oats are the best oats for making Crockpot oatmeal. Rolled oats get mushy in the Crockpot, but steel cut oatmeal can withstand the longer cooking time without breaking down.

Steel cut oatmeal is also sometimes called Irish oatmeal or Scottish oatmeal. McCann's and Quaker both make steel cut oatmeal that's available in most grocery stores.

Prep Time: 5 minutes
Cook Time: 8 hours
Ingredients:
2 cups steel cut oatmeal (also called Irish oats or Scottish oats -- not rolled oats)
5 cups water
1-1/2 cups milk
3/4 cup brown sugar
1 Tbsp. cinnamon
1 tsp. kosher salt (I use sea salt)
2 large bananas, sliced
1 cup chopped pecans
maple syrup for drizzling
Preparation:
Spray Crockpot stoneware with cooking spray.

Place oats, water, milk, brown sugar, cinnamon and salt in the Crockpot. Cover and cook on low 8-10 hours.

Just before serving, stir in bananas and pecans. Drizzle with maple syrup if desired. You can always use some other type of fruit and nuts if you prefer.

Strawberry Yogurt Parfait

Yogurt parfaits make a wonderful breakfast or snack. When fresh strawberries aren't in season, use sliced frozen strawberries for this yogurt parfait recipe. Or change it up a bit by substituting blueberries or raspberries for the strawberries.
Prep Time: 10 minutes
Ingredients:
1 cup low-fat or non-fat vanilla yogurt
1/2 cup granola
1 cup sliced strawberries
1 Tbsp. maple syrup
Preparation:
Place 1/4 cup of the yogurt in the bottom of two glasses or parfait dishes.

Top with one tablespoon of granola.

Top with 1/4 cup of the sliced strawberries.

Repeat the layers. Drizzle 1/2 tablespoon of the maple syrup over each yogurt parfait.
Makes 2 yogurt parfaits.

Super Simple Breakfast

This is a surprisingly quick and easy breakfast. Kids can even make this egg on toast recipe themselves.
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients:
2 slices whole wheat bread
1 Tbsp. butter
2 large eggs
kosher salt and pepper to taste
Preparation:
Heat an electric griddle to 350 degrees or heat a large frying pan over medium-high heat.

Place 1 teaspoon of butter on the griddle.

Use a cookie cutter to cut out your favorite shape in the center of each piece of bread.

Butter one side of each piece of bread, including the cutout pieces, with the remaining butter.

Place the bread, butter side down on the griddle.

Break one egg into a small dish. Gently slide it into the hole of one of the bread slices.

Repeat with the remaining egg and bread slice.

Cook until the egg is golden on the bottom, a minute or two. Gently flip to cook on the other side, about 1 minute.

Flip the cutout pieces of toast to cook on the other side until toasted, another minute or so.
Serve immediately with some fruit on the side. This would make a perfect "back to school" breakfast.

Textured Vegetable Protein

Top Twenty Fiber Foods

1.Dried beans, peas, and other legumes. This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans
2.Bran cereals:Fibre One, Bran Buds, All-Bran, 100% Bran, Raisin Bran
3.Fresh or frozen lima beans
4.Fresh or frozen green peas
5.Dried fruit: figs, apricots and dates
6.Raspberries, blackberries and strawberries
7.Sweet corn: on the cob or kernels
8.Whole-wheat and other whole-grain cereal products: Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber.
9.Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
10..Broccoli-very high in fiber!
11.Baked potato with the skin: The skin, when crisp is the best part for fiber. Mashed and boiled potatoes are good too, not french fries, which contain a high percentage of fat.
12.Green snap beans, pole beans, and broad beans: These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.
13.Plums, pears, and apples: The skin is edible, and are all high in pectin.
Raisins and prunes: Not as high on the list as other dried fruits;however, valuable.
14.Greens: Spinach, beet greens, kale, collards, swiss chard and turnip greens.
15.Nuts: Especially Almonds, Brazil nuts, Peanuts, and Walnuts (Consume these sparingly, high fat content).
Sensitive or Allergic to Nuts : Give Hemp Hearts a try as an alternative.
This nutrient rich superfood is finally making a comeback!Use hemp hearts, Oil or Bars.
16.Cherries
17.Bananas
18.Carrots
19.Coconut (dried or fresh-sparingly, both are high in fat content).
20.Brussels sprouts

How Much Is Five A Day?

Tropical Fruit Salad

Bring a taste of the tropics to your fruit salad with this recipe.
Ingredients:
20-ounce can pineapple chunks canned in juice
2 kiwi, peeled, halved and sliced
2 cups strawberries, quartered
1 large banana, sliced
1 papaya or mango, peeled and cubed (or substitute an 11-ounce can of mandarin oranges, drained)
1/2 teaspoon finely grated lime zest or peel
2 tablespoons lime juice
1 1/2 tablespoons honey
1/3 cup unsweetened or sweetened shredded coconut (optional)
Preparation:1. Drain pineapple chunks, and reserve 1/4 cup of the pineapple juice.2. Add pineapple chunks, kiwi, strawberries, banana, and papaya or mango to large serving bowl.3. Put 1/4 cup pineapple juice, lime peel, lime juice and honey in a 2-cup measure and whisk together until nicely blended. Drizzle over the salad, and toss to coat the fruits well. Sprinkle coconut over the top before serving, if desired.
Yield:About 7 cups
Nutritional Information:Per cup: 101 calories, 1.2 g protein, 25 g carbohydrate, 0.6 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 4 mg sodium. Calories from fat: 5%.

Oven Roasted Cherry Tomatoes

http://www2.harvesteating.com/recipe-view.cfm?recipe=319

Grilled Vegetables

Prep Time: 15 minutes•Cook Time: 15 minutes•Makes 6 servings

Ingredients:
½ cup (125 mL)
CAMPBELL'S Organic Free Range Chicken Broth
2 tsp (10 mL) chopped fresh thyme leaves
2 tsp (10 mL) chopped fresh rosemary leaves
¼ tsp (2 mL) ground black pepper
1 large red onion, thickly sliced
1 large red or green pepper, cut into wide strips
1 medium zucchini, thickly sliced
2 cups (500 mL)large mushrooms
Instructions:
1.
Stir broth, thyme, rosemary and black pepper in small bowl. Brush vegetables with broth mixture.
2.
Heat lightly-oiled grill rack to medium. Grill vegetables for 10 minutes or until tender, turning over once during cooking and brushing often with broth mixture.

A Great Article Found on the Web (www.high-fiber-health.com)

High Fiber Diet
A funny thing called fiber
It's only just begun. The concept of high fiber is starting to take its place within the hearts and mind and mouths of the Canadian public.
Your grandma called it roughage or bulk.
Nutritionists and scientists are recognizing dietary fiber as something more than just a nutrient on our plate. At this time in our evolution, we must be made keenly aware of the health benefits of a high fiber diet.
We have radically changed eating habits in the past 50 years. The average Canadian consumes about 5 to 13 grams of fiber daily, whereas nutrition experts recommend a daily intake of 20-35 grams. Our ancestors' diet was very rich in legumes, fruits, and vegetables which added up to about 100 grams of fiber a day!
It does make one wonder what they did when toilet paper supplies ran out.
We predominately eat proteins and animal fats. This evolution in our diet has prompted illness and disease of the digestive system largely due to the lack of high fiber in our diet.
Here are some of the leading chronic diseases and conditions of our time: diabetes, obesity, diverticulitis, colon cancer and polyps, colitis, high cholesterol, Crohn's disease, IBS, and hemorrhoids. How do I maximize my health, you ask?
Many of these illnesses start during our youth, but symptoms usually don't appear until our 40's or 50's. Yesterday's poor eating habits of low fiber and refined foods means a higher risk for serious conditions later in life such as chronic constipation, diverticulosis, colon cancer, and diabetes.
In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.
Sometimes there is confusion as to the difference between crude fiber and dietary fiber. Both are determined by a laboratory analysis, but crude fiber is only one-seventh to one-half of total dietary fiber.
Fiber is found in plants and is generally not digested or absorbed by the body. Many different types of fibers exist and they are grouped into two broad categories. The two general types are soluble fibers and insoluble fibers. Each has a role in promoting and maintaining good health. Getting the right amount of fiber is a struggle for most adults, but the health benefits of fiber make it worth your while. Besides, it will offer a lot more variety to your meals. Try these suggestions for a change:
Eat more whole grains such as wheat and oats
As you increase your fiber intake, drink at least 8 glasses of fluids a day
Fresh fruits and vegetables are the natural choice
Slowly increase your intake allowing your digestive tract to adjust
Beans are an excellent source of fiber
Read package labels to compare fiber content
We have only just begun to understand the amazing benefits of high fiber in our diet, proving once again- you become what you eat. Your health is dependent upon integral changes you need to make to provide a sensible foundation for a lifetime of sound and intelligent eating. Good health is your goal. What more could a body want?
www.high-fiber-health.com

(the only changes I made in this article was to change the word "American" to "Canadian")

Made Over Meatloaf

3/4 cup 100% wheat bran high fibre cereal
1/2 cup KRAFT Light BarBQ Sauce, divided
2 egg whites
3/4 lb. (340 g) extra lean ground beef
1 yellow onion, chopped
1 red or green pepper, chopped
1/2 cup shredded carrots

PREHEAT oven to 375°F. Mix cereal, 1/3 cup of the barbecue sauce and the egg whites in large bowl until well blended. Add meat and vegetables; mix lightly.

SHAPE into loaf; place on broiler pan lined with foil. Brush with remaining barbecue sauce.

BAKE 1 hour or until cooked through (160°F).

You can feel great about serving this nutrient-packed favourite to your family. It is an excellent source of vitamin A from the carrots, vitamin C from the peppers and iron from the beef and cereal. A serving contains a high amount of dietary fiber from the cereal. 2 slices of this meatloaf add up to 220 calories and 6 grams of fiber.

Kraft Canada took a classic meatloaf recipe and made it over. They reduced the fat by replacing the whole egg and ground beef with egg whites and extra lean ground beef. They reduced the calories by using light barbecue sauce and increased the dietary fibre by using bran cereal and adding chopped peppers. You'll save 150 calories, 16 g of total fat, and 6.5 g saturated fat per serving by making these changes.

Top 10 Pantry Food Budget Basics

Super Foods For Living Longer

No Glass Ceiling

http://theblueskymovie.com/?SRC=MIAM080812

Click on the above link to watch an inspirational movie

How Do You Relax?

Count to ten slowly while slowly breathing air in (mouth closed, chest raising with air inhaled). Hold for a second or two and slowly breathe out to the count of ten at the same rate (mouth open, chest falling). It is helpful to do this while your eyes are closed and to imagine a safe place, a relaxing place. Imagine you are there. Feel how wonderful you feel. Feel the air, the sun on your back...This is called visualization and it can be very relaxing.

Learn to pamper yourself. Treat yourself as you would treat your best friend. Take a hot bath with the lights off, candles lit and soft music playing. Order dinner and have it delivered and serve it on beautiful china. Set a place for yourself at the table. I want to order chinese food and eat it in bed like they do in the movies. This is on my mental list of things to do this summer. Go clothes shopping if you are feeling good about your body or shop for something that would entertain you. Rent a movie, stress-free one that is. Call your best friend and talk about other things in life besides your illness(if you have one). If you don't have an illness I would say stay away from talking about how stressful your life is. Discuss cooking, gardening, etc. Listen, really listen to the other person. This will help you "stay outside of yourself." Make these kinds of things a habit and do them as often as you can.

What do you do that you find really relaxing? I personally love a massage but that can get expensive after a bit...but oh, so worth it. If you have never had one, I would highly recommend it. I will sometimes get a massage and then get a steam shower afterwards. These are really nice and you can get whatever scent you want put in the steamer....wonderful.You can also just go for the steam shower without the massage. I find reading to be relaxing and I just realized that I have not read a book on the beach yet this summer. I had planned to but it has been raining every day now for three weeks. I think the next hot day I will head out for the ocean with a good book in hand. I do a lot of walking with my husband and that is very relaxing and gives us a chance to catch up on how each others day went. How do you relax or what would you recommend? I would love to know. You can leave a message here on the blog or email me. That would be great.

I found this little saying online and I thought I would post it because it is a good way to look at life, in my opinion:

As we grow up, we learn that even the one person that wasn't supposed to ever let us down, probably will. You'll have your heart broken and you'll break others' hearts. You'll fight with your best friend or maybe even fall in love with them, and you'll cry because time is flying by. So take too many pictures, laugh too much, forgive freely, and love like you've never been hurt. Life comes with no guarantees, no time outs, no second chances. you just have to live life to the fullest, tell someone what they mean to you and tell someone off, speak out, dance in the pouring rain, hold someone's hand, comfort a friend, fall asleep watching the sun come up, stay up late, be a flirt, and smile until your face hurts. Don't be afraid to take chances or fall in love and most of all, live in the moment because every second you spend angry or upset is a second of happiness you can never get back.

- Unknown

Web MD Newsletter Article On the Importance of Fiber In The Diet

The following article came from Web MD. It is really worth the read as it explains the importance of fiber in the diet.Is your diet low on fiber? Find out and protect your health.
By Wendy C. Fries, WebMD Feature
Reviewed by Brunilda Nazario, MD
Is your diet short on fruits, vegetables, and whole grains? If so, you may not be getting all the fiber you need -- raising your risks for weight gain, heart disease, and cancer.
Though the symptoms of a fiber-poor diet aren't always clear-cut, there are four key warning signs to watch for:

Constipation : If you're having fewer than three bowel movements a week, and the stools are hard and dry, you're constipated. Constipation can result from lack of fiber, but also from too little exercise and certain medications and supplements.
Prevention: If your constipation is diet-related, try adding more fiber-rich foods such as apples, raspberries, carrots, broccoli, or whole grains to your diet.
Boosting your fiber intake can help form soft, bulky stools, relieving and preventing constipation. Be sure to add fiber slowly so your body gets used to it. And help yourself stay regular by drinking plenty of fluids and exercising regularly.

Weight Gain: "Fiber contributes to satiety," says Kathleen Zelman, MPH, RD, director of nutrition for WebMD. Satiety is that feeling of comfortable fullness you get after a meal. If you're not experiencing that feeling, Zelman says you may be eating more than your body needs.
Prevention: Try meeting the recommended goal of 25 to 35 grams of fiber daily by enjoying fiber-filled foods like fresh fruit, whole grains, and seasonal vegetables. Choose the fiber-rich foods you like best; you're more likely to eat favorites often.

Blood Sugar Fluctuations: If you have diabetes and find controlling your blood sugar difficult, talk to your doctor: you may not be getting enough fiber.
Prevention: Because fiber delays the absorption of sugar, helping you control blood sugar levels, try adding more fresh produce, beans and peas, brown rice, and other high-fiber foods to your diet. Remember to discuss any change in your diabetes management plan with your doctor.

Diet-Related Nausea & Tiredness: Getting most of your calories from a high-protein/low-carbohydrate diet -- one rich in meat, eggs, and cheese and low in produce -- may lead not only to a rise in cholesterol, but also leave you nauseous, tired, and weak.
Prevention: Try boosting your dietary fiber with the vitamin- and mineral-rich whole grains, fruits and vegetables your body needs, and cut back on fatty foods.

High Cholesterol /Heart Disease: Studies show that a heart-healthy diet low in saturated fat and cholesterol and high in produce and whole grains can lower blood cholesterol by 0.5% to 2% for every gram of soluble fiber eaten daily.That's because soluble fiber binds to dietary cholesterol, helping to eliminate it from the digestive system. This in turn lowers blood cholesterol, which reduces cholesterol deposits in the arteries. Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barley, some vegetables, and psylluim.
Diabetes: Fiber not only helps with diabetes management, but it may also be a powerful preventative.Studies suggest that a diet rich in cereal fiber may reduce your risk for diabetes by 28%. By contrast, research shows that a high-sugar, low-fiber diet can more than double a woman's risk of contracting type 2 diabetes.
Cancer: About one-third of cancer deaths may be diet-related, according to the National Cancer Institute.Research has shown, however, that diets low in fat and high in fiber-rich foods like whole grains, fruits, and vegetables may reduce the risk of some cancers, including those of the colon and rectum.
Hemorrhoids : Hemorrhoids, swollen veins near the anus and lower rectum, can develop when pushing or straining to have a bowel movement.Eating a high-fiber diet packed with produce and whole grains, and drinking plenty of liquids, can help prevent and relieve hemorrhoids by keeping stools soft so they pass through the digestive systems more easily. (Remember to consult your doctor if you have blood in your stools or bleeding from your rectum. These may be signs of a more serious condition.)
Irritable bowel snydrome (IBS) : With IBS, the nerves and muscles in the large intestine are extra-sensitive to certain foods -- or lack of them -- resulting in cramping, bloating, gas, diarrhea, and constipation.Though IBS has no cure, symptom relief can be found through medicine, stress reduction, and by avoiding triggers such as fatty foods, alcohol, and carbonated beverages. Fiber, like that in bran, whole grains, and produce, reduces IBS symptoms -- especially constipation -- by making stools soft, bulky, and easier to pass.
Fiber Finish
A powerhouse nutrient like fiber can help you manage your weight, avoid disease, and relieve chronic conditions.
But when you're ready to give your diet a fiber boost -- and have talked with your doctor about your plans -- take it slowly. Too much fiber too fast can cause cramps, gas, bloating, and diarrhea. Prevent those problems by adding just a few grams of fiber at a time. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and to help avoid any problems.

Fast Food Survival

http://www.webmd.com/video/fast-food-survival-eat-healthy

Just click on the link to watch the video

Tomato Basil Crostini

Tomato Basil Crostini recipe

The only thing I would change here is to make the baguette a whole wheat one...so easy and so good.

Dietary Tips For Pain Free Arthritis

Free Health Videos | Good Dietary Tips

Two Quick Healthy Snacks

You could always use yochee in place of the cottage cheese. I have been using it in a lot of recipies this summer and I love it. If you want to know how to make your own it is explained in an earlier post. It is the easiest thing ever...if you can use a spoon, you can make yochee.

Summer Slim Down

I posted this as there are some good exercises shown here. If you can't do all of them, just pick out the ones that you can. It always makes you feel better to get outside and this is a good way to incorporate being outdoors with some activity.

Whole Wheat Yogurt Bread

This whole wheat yogurt bread is baked in a bread machine. All ingredients should be placed in the pan in the order shown.

1 ts Active dry yeast
2 ¼ c Whole wheat flour
1 tb Dry milk powder
1 tb Butter
1 tb Sugar
2 tb Sesame seeds
1 ts Salt
½ c Plain yogurt
½ c Warm water

Just set your bread machine to the whole grain setting. This bread is so good and so moist. I have never actually put the sesame seeds in but I am sure that would be good as well. Also, when I don't have dry milk powder, I just use regular milk and that works great. You won't be disappointed in this recipe, it is really delicious.