How To Choose A Healthy Snack

Couponing

Mixed Summer Berry Sundaes

Your favourite summer berries top scoops of sorbet for the perfect summer dessert.
Makes 4 servings
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy
3 cups mixed fresh berries, such as raspberries, blueberries, blackberries, sliced strawberries, divided ,2 tablespoons of black currant juice(if you don't have this, you will need a something as a sweetener - you could use honey),1 tablespoon lemon juice, 1 tablespoon sugar (again you can use a substitute), 1 pint nonfat raspberry sorbet or lemon sorbet, slightly softened
Crush 1/4 cup berries in a bowl with a fork. Add juice, lemon juice and sugar, stirring until sugar is dissolved. Add the remaining 2 3/4 cups berries; stir gently to coat. Place a scoop of sorbet in each dish and top with the berry mixture.
NUTRITION INFORMATION: Per serving: 191 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 48 g carbohydrate; 1 g protein; 6 g fiber; 3 mg sodium; 146 mg potassium.

Fiber Content in Foods

Fiber content in grams*
Split peas, cooked, 1 cup -16.3
Red kidney beans, boiled, 1 cup - 13.1
Raspberries, raw, 1 cup -8.0
Whole-wheat spaghetti, 1 cup - 6.3
Oat bran muffin, medium - 5.2
Pear, medium with skin - 5.1
Broccoli, boiled, 1 cup - 5.1
Apple, medium with skin - 4.4
Oatmeal, quick, regular or instant, cooked, 1 cup - 4.0
Green beans, cooked, 1 cup - 4.0
Brown rice, cooked, 1 cup - 3.5
Popcorn, air-popped, 2 cups - 2.3
Whole-wheat bread, one slice - 1.9

*Fiber content can vary between brands

* I personally start out my day with a high fiber cereal and I find that gets you on the right track right off the bat. I like the new Fiber 1 Raisin Bran Clusters which have 11 grams of fiber in one cup. All Bran also has a new "honey nut flavour" cereal and that too has 11 grams of fiber in one cup. Top the cereal with some berries and you have even more fiber. If you have that much fiber for breakfast, you will be full longer and you will have a good portion of your daily intake of fiber taken care of.

Super Food - The Avacado

Some days are so busy it can seem overwhelming to plan a healthy meal. On the flip side a nutritious meal is just what your body needs to deal with the challenges of a busy lifestyle. Avocado is a super food that can provide you with a super quick and super nutritious meal.

This tasty fruit ranks as one of the worlds healthiest foods. Its rich flavor makes it a good substitute for meat. For example, instead of putting meat in a sandwich or wrap you can add a few slices of avocado. It is loaded with nutrients including potassium, iron, vitamins A, C, E, B-complex, fiber, and heart healthy fats called monounsaturated fats.

If you have little ones you can smile knowing you are nourishing their bodies and minds with this amazing fruit. Some people steer clear of avocados because of their calorie and fat content, however if you eat avocados in lieu of other fats and as part of a diet rich in whole grains, fruits, vegetables, nuts, and lean proteins you shouldn’t worry too much about the fat or calorie content of avocados, especially as part of a child’s diet. In fact, their abundance of nutrients and savory flavor make avocados a perfect way to satisfy cravings and lose weight. For informational purposes, the recommended portion is about 1/5 of a medium avocado or about 2 tablespoons. Here are some great ways to enjoy avocado:

Mashed avocado

Make “avocado-butter” and spread it on a slice of whole grain toast, ½ of a bagel or English muffin, whole grain crackers, or a soft corn tortilla. You can also use it as a dip for baked corn chips or as a topping on potatoes.
Mix with salsa for a salad dressing.
Put avocado and peas into a blender to make a delicious dip while lowering the fat content.
Can make a great “first food” for babies because of their high nutrient content, including fatty acids to help with brain development and because they are easy to digest and do not cause constipation (consult your pediatrician for the appropriate month to introduce solids).


Sliced avocado

Put into a sandwich or tortilla wrap and add lettuce, sprouts and tomatoes.
Throw a few slices on a salad.
Makes a wonderful finger food for toddlers (try coating the pieces with wheat germ if too slippery).

This article was printed in today's Real Living Nutrition Online Newsletter . The author is
Lisa Rainer who is a Registered Dietitian and Certified Provider of Real Living Nutrition Services. Learn more about Lisa at www.reallivingnutrition.com/lisarainer.aspx















Some days are so busy it can seem overwhelming to plan a healthy meal. On the flip side a nutritious meal is just what your body needs to deal with the challenges of a busy lifestyle. Avocado is a super food that can provide you with a super quick and super nutritious meal.

This tasty fruit ranks as one of the worlds healthiest foods. Its rich flavor makes it a good substitute for meat. For example, instead of putting meat in a sandwich or wrap you can add a few slices of avocado. It is loaded with nutrients including potassium, iron, vitamins A, C, E, B-complex, fiber, and heart healthy fats called monounsaturated fats.

If you have little ones you can smile knowing you are nourishing their bodies and minds with this amazing fruit. Some people steer clear of avocados because of their calorie and fat content, however if you eat avocados in lieu of other fats and as part of a diet rich in whole grains, fruits, vegetables, nuts, and lean proteins you shouldn’t worry too much about the fat or calorie content of avocados, especially as part of a child’s diet. In fact, their abundance of nutrients and savory flavor make avocados a perfect way to satisfy cravings and lose weight. For informational purposes, the recommended portion is about 1/5 of a medium avocado or about 2 tablespoons. Here are some great ways to enjoy avocado:

Mashed avocado

Make “avocado-butter” and spread it on a slice of whole grain toast, ½ of a bagel or English muffin, whole grain crackers, or a soft corn tortilla. You can also use it as a dip for baked corn chips or as a topping on potatoes.
Mix with salsa for a salad dressing.
Put avocado and peas into a blender to make a delicious dip while lowering the fat content.
Can make a great “first food” for babies because of their high nutrient content, including fatty acids to help with brain development and because they are easy to digest and do not cause constipation (consult your pediatrician for the appropriate month to introduce solids).


Sliced avocado

Put into a sandwich or tortilla wrap and add lettuce, sprouts and tomatoes.
Throw a few slices on a salad.
Makes a wonderful finger food for toddlers (try coating the pieces with wheat germ if too slippery).


About the Author

Lisa is a Registered Dietitian and Certified Provider of Real Living Nutrition Services. Learn more about Lisa at www.reallivingnutrition.com/lisarainer.aspx

Chicken Fajitas

Chicken Fajitas
Makes 4 servings
This is a wonderful and quick recipe for fajitas.

Ingredients
1 pound skinless, boneless chicken breasts
3 TB lime juice
2 tsp olive oil
½ tsp coriander
½ tsp chili powder
1 green pepper, sliced
1 red pepper, sliced
1 onion, sliced
8 whole wheat tortillas

Instructions
Cut chicken into 1 inch strips. Mix lime juice with coriander and chili powder and pour over chicken. Set aside for a few minutes or for up to three hours. Meanwhile, slice vegetables, add to chicken mixture and stir. Heat oil in skillet on medium-high heat. Stir –fry chicken and vegetables until done. Warm tortillas in microwave about 10 seconds. Fill each tortilla with chicken and vegetable mixture. Serve with salsa.

Truth And Facts About All Fats

This video is a little long but it does explain all the different fats and sometimes it is confusing as to what we should eat so I thought it was worth posting.

Top Ten Tips For Healthy Food Selections

http://www.diabetes.ca/section_about/healthy_food_preparation.asp

This list has been provided by the Canadian Diabetes Association.

High Fiber Brownies

Vegetable and Dip Platter

http://www.revver.com/video/410165/vegetable-and-dip-platter/

Stay Hydrated

Everyone needs at least six to eight glasses of fluid per day to be properly hydrated. If you exercise, you need more. Water regulates your body temperature, transports nutrients to your body, and carries waste away. Fatigue is one symptom of mild dehydration. Unfortunately, you cannot depend on thirst as an indicator of your fluid needs and you could be mildly dehydrated without knowing. You should get in the habit of consuming fluids regularly, even if you are not active. Fluids can come from water, juice, sports drinks, lemonade, milk, soups, or watery foods such as lettuce, cucumbers, and fruit.

Chicken Salad

Great for left over chicken, or buy a precooked chicken at the store to save time, de-bone it, toss in some grapes and pecans, mix with low-fat-mayonnaise and a little honey mustard. You can serve this on a bed of lettuce, as a sandwich, a wrap or it makes a great panini as well.

What Is In Those Movie Theatre Snacks?

Popcorn is considered a whole grain, so it contains many beneficial nutrients like B vitamins and fiber. It's one of the healthiest snacks available at the movie theatre - but not if it's drowning in butter! Three cups of popcorn is counted as one Food Guide Pyramid serving. But the large popcorn you're getting in your value combo is a whopping 170 oz (at least 21 cups) of popcorn. That's 1500 calories - within 2 hours! It is still gigantic even if you split it with a friend.

If you don't mind gulping down more empty calories, that large pop from your value combo gives you 80 g of sugar (equivalent to 16 tsp). Ordering a diet version will save you from drinking empty calories, but it is still no better to drink 32 oz of artificially flavored and colored water.

While most food manufactures are rolling out 100-calorie portions, the movie pack or concession-sized candy is getting bigger. A concession-sized candy package is loaded with about 440 calories per box! To put that in perspective, for 440 calories, you could have easily eaten a whole meal - like a Subway 6-inch sandwich (320 calories) plus a large banana (120 calories).

Skip the Value Combo
You don't gain more value by packing more fat around your waistline. So order your snacks with the smallest portion possible.

Love your Gum
If your mouth is busy chewing gum, you won't have time to munch on anything else.

Try bringing in small snacks and drinks that are healthy to munch on. Examples include:
Trail mix
Low-fat granola bars
Baked chips
Fruit
Real fruit juice
Low-fat milk
Bottled water

Berries

Though small in size, berries pack in big benefits. A low-calorie treat full of fiber and chronic-disease-fighting antioxidants, berries are always a healthy and versatile choice.When possible, purchase berries from local farm markets during the growing season. Since fruits and vegetables begin to lose nutrients soon after they are picked, local produce provides the most nutrition because of the reduced time between harvest and consumption. Plus, freshly picked berries have unbeatable flavor on top of their extra health benefits. If you have kids (or you're a kid at heart), a trip to the pick-your-own berry patch is a fun way to gain a broader appreciation for produce.Don't wait too long – berry season doesn't last long!

Yochee

YoChee is the new name for the age-old food called yogurt cheese. This food, which has been around for centuries, can simply be described as drained yogurt. But this mundane description does not do justice to the resulting product, for once drained, yogurt is transformed into a quite different food. And because it really needs to be distinguished from yogurt (and is not a cheese), it has been given the name "YoChee."

YoChee can help you overcome many of today's most pressing dietary concerns - especially those linked to calcium, fat and calories. Its smooth, creamy texture makes it hard to believe that YoChee has zero fat and is low in calories, In fact, it has all the renowned health benefits of yogurt. But YoChee is even better than yogurt since it is spreadable, less tart and a more versatile cooking ingredient. This makes YoChee the ideal food for improving your diet without forgoing your favorite dishes.

You don't have to cook to get the benefits of YoChee. It can simply be spread on a bagel or muffin, or used to moisten sandwich fillings. The smooth, creamy texture makes YoChee the perfect substitute for cream cheese, sour cream, mayonnaise, butter and margarine. With just 10 calories and ZERO (or low) fat, you save 40-100 calories and 5-10 grams of fat per tablespoon by using YoChee instead.

YoChee is made in minutes by spooning yogurt into a draining device, putting it in the refrigerator and allowing the liquid to drain off. If you can use a spoon, you can make YoChee. Gravity does all the work. After 8 to 12 hours it reaches a semi-firm form that qualifies as YoChee. You can use it before then if you like: In 2 to 4hours you have a YoChee cream, a substance not much thicker than yogurt but with a silkier texture that performs much better than plain yogurt in recipes. In 4 to 6 hours it is similar to sour cream. By 24 hours you can assume that all the separable moisture is gone.

YoChee can be made with cow, goat, sheep or even soymilk yogurt. The yogurt can be nonfat, low-fat or whole-milk. Naturally, the less fat there is in the yogurt, the less fat and calories in the resulting YoChee. YoChee can also be made using flavored yogurt, although this will obviously limit its use. Do not use a yogurt that contains thickeners such as modified starch, gelatin or gums. Their purpose is to bind the solids and liquids. As a result, these yogurts will not drain as well as those without thickeners. To receive the full health potential, choose a yogurt that has live cultures. Individual companies may add one or more types of bacterial cultures, including L. acidophilus, B. bifidus, L. casei, S. thermophilus, L. bulgaricus and L. reuteri. Somewhere on the label it should state that there are "live and active cultures." Brands that make this statement must meet criteria set by the National Yogurt Association. It is also important to check on the label that the yogurt hasn't been pasteurized or heat-treated after processing. A few companies treat yogurt this way to extend its shelf life. This exposure to high heat kills the beneficial bacteria along with the other microbes. Therefore, YoChee made with one of these brands won't offer the health-enhancing properties associated with these friendly flora.

Draining Yogurt to Make Yochee

I have some of this in my fridge draining overnight. I am going to use the yochee in a baked ziti. I used a coffee filter instead of a tea towel and it seems to be doing the job. I watched a video in which a piece of paper towel was used so you have a few choices. You can use the yochee (yogurt cheese) as a substitute for cream cheese, yogurt, ricotta, mayo or cottage cheese in any recipe. It will cut the calories in the recipe by using this lower fat alternative.

Spinach Salad with Strawberries and Pistachios

Serves 4

Vinaigrette

3 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
1 Tablespoon minced red onion
1 teaspoon dijon mustard
1 teaspoon maple syrup
sea salt and freshly ground pepper

Salad

one 6-ounce bag baby spinach, washed well
1 cup thinly slice strawberries
1/4 cup shredded parmesan cheese
1/4 cup coarsely chopped pistachio nuts, toasted and cooled

To make dressing, whisk together the olive oil, vinegar, red onion, mustard, maple syrup and salt and pepper, to taste, until well combined. Divide the spinach among four chilled bowls. Tope each serving evenly with the strawberries, parmesan cheese and pistachio nuts. Drizzle on the dressing.

Per serving: 189 calories, 5 g protein, 8 g carbohydrate, 3 g fiber, 15 g total fat: 3 g saturated fat, 4 mg cholesterol, 122 mg calcium and 150 mg sodium

Honey Mustard Dressing

2 tbs fat-free mayonnaise or yogurt
1 ½ tbs Dijon mustard
1 ½ tbs Honey
1 tsp sea salt
A few grinds of freshly cracked Black Pepper
2 tbs of Extra-Virgin Olive oil

In a small bowl, add the mayo, mustard, honey, salt and pepper and whisk together.
Whisk in the olive oil in a small drizzle.

More Ideas For Adding Fiber To Your Diet

Add flaxseeds, seeds, or nuts to your salad, soup, cereal, or yogurt.
Keep frozen blueberries, strawberries, and raspberries in your freezer to add to cereal, dessert, shakes, or yogurt.
Have cut-up veggies in small baggies available to take with you. Use them with a meal or as a snack.
Choose cereal with a minimum of 4 grams of fiber in each serving; you can have it as a meal, alone as a snack, or with some yogurt.
Beans and peas go with everything; put them in your salad, soup, or have them with your meals or snacks.
Go for products with whole wheat flour. It may take a little while to get used to the taste, so be prepared to experiment with different products until you find the one that you like.
Have veggies with your meals whenever possible. Anything that you add will count. The more variety, the more we eat, so have as many different veggies at one meal as you can.
Use fruit with, or in between, your meals. Set a minimum number of servings to have each day and be sure to reach it. Always go for the fruit with the skin and/or seeds for the fiber.

Anti-aging Tips With Dr. Oz

http://health.discovery.com/beyond/?playerId=219475126&categoryId=718431503&lineupId=212352335

Healthy Issues With Dr. Oz

http://health.discovery.com/beyond/?playerId=219475126&categoryId=718431503&lineupId=212352335

Getting in Shape This Summer

If you don’t do anything else all summer, you can make one decision that will change your life. You can, with careful planning,become leaner, stronger, and more energetic. Most people cannot hire a personal trainer but you could enlist the help of a friend, and plan out a summer fitness program. Summer is a perfect time to begin living a healthier life. Free from the time constraints and energy drains that plague you during the year, you can invest effort into planning healthy menus and making room each day for exercise. Summer is a great time for walking,biking hiking,swimming, golfing, playing soccer, baseball..you name it. It is also a perfect time for eating lighter which always makes you feel better in the heat.

Healthy Summer Recipe Ideas

More Ways To Fit In Fiber

Good little video but I think I should mention that at the end of the video she says drink atleast 8 ounces of water a day. I am guessing that she meant to say 8 glasses...8 ounces is not enough, especially if you are increasing your fiber. I drink a lot of soda water and also green tea along with water. Those are the best drink choices in my opinion.

Slim Down Your Recipes

One of the easiest substitutions to make is changing from full fat versions of mayo, milk, or sour cream to the low fat or fat free varieties. When a recipe calls for cheese try using aged cheese. The stronger the flavor, the less you need. For example, when a recipe calls for a mild cheese such as Mozzarella or Monterey Jack, try substituting with Aged Cheddar, Asiago, Imported Parmesan, or any aged or smoked cheese. If a cheese sauce calls for 2 cups of mild cheddar try 1 cup of sharp cheddar. This will save 450 calories and 37 grams of fat.

You can replace whole eggs with egg substitute. Another option to replace eggs is ground flax seed. One tablespoon ground flax seed plus three tablespoons of water can replace one egg. Ground flax seed can also be used as a fat substitute. Generally 3 tablespoons of ground flax seed can replace 1 tablespoon of oil. Flax seed is a great source of omega 3 fatty acids and fiber.

In sweet baked goods you can substitute applesauce or fruit puree for oils, butter, or margarine. As a general rule, you can use a cup of applesauce or fruit puree for every cup of butter or oil. For each cup replaced, there is a savings of 1500 calories and 185 grams of fat!

When sautéing make the change from oil to olive oil or better yet, try two tablespoons of water or low fat chicken broth in a nonstick pan. Replace ground beef with ground turkey or extra-lean ground beef. Trim all visible fat from chicken, pork or beef before cooking.

To add more fiber and increase the vitamins and minerals in your recipes try these options.

Replace half of all- purpose flour with whole wheat flour
Dry bread crumbs can be replaced with rolled oats or crushed bran cereal
Try brown rice, wild rice, bulgur or pearl barley rather than white rice
Iceberg lettuce, which has no fiber at all, can be substituted with arugula, kale, spinach, or watercress
Try whole-wheat pasta rather than enriched pasta


As you look over your recipe, decide what to change and how to change it. When starting to make substitutions to your recipes, especially when replacing the fatty ingredients, start slowly. Replace a portion of the products at first to determine if the flavor and consistency remain intact. Make notes of any alterations you made and how it turned out so you know next time you try the recipe. You might have to make the recipe several times, adjusting your substitutions, before you get it right, but it is well worth your trouble.