This is a fun way to get your kids and picky adults to eat their veggies! Happy Thanksgiving!
Sunday, November 22, 2009
Gobble! Gobble!
This is a fun way to get your kids and picky adults to eat their veggies! Happy Thanksgiving!
Birds Eye Steamfresh
I use these at least once a week! I love the price and the quality is great. The brown rice is great and ready in minutes!
Steamfresh is available in 10 varieties of “Selects” and “Mixtures,” in 12-Ounce Bags that microwave in 4-1/2 to 5-1/2 minutes, plus “Singles” that are ready in a mere 1-2 minutes.
BIRDSEYE STEAMFRESH FRESH FROZEN VEGETABLES
Select & Mixed Vegetables
12-Ounce Package Selects
Suggested Retail Price
$1.69
12-Ounce Package Mixtures
Suggested Retail Price
$2.29
13-Ounce Box Singles
Four Individual 3.25-Ounce
Servings
Suggested Retail Price
$2.99
For more information, visit
BirdseyeSteamFresh.com
Wednesday, November 18, 2009
Trying to Keep Up!
I always forget how fast the holidays come after Halloween. I'm working on controlling myself during the holiday rush. I've been wearing a size smaller pants this week and boy does that have me in a good mood. If I can at least go down one more by the end of our competition, I'll be thrilled. Does anyone have any healthy appetizer ideas for Thanksgiving. I'm thinking of taking a crudite platter and maybe stuffed mushrooms.
Weight Watchers Quiche
Yummy Weight Watchers Quiche
This is REALLY good, we made it the other night and I added a little ham to make it a little more hearty!
Broccoli and Cheddar Quiche
POINTS® value | 5
Servings | 8
Preparation Time | 20 min
Cooking Time | 45 min
Level of Difficulty | Easy
main meals | Who says real men don't eat quiche? It's really just an omelet in a pie crust. Make it for the whole family.
Ingredients
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup(s) red onion(s), chopped
1 1/4 cup(s) part-skim ricotta cheese
1 cup(s) low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground, or more to taste
10 oz frozen chopped broccoli, thawed and well-drained
1 Tbsp grated Parmesan cheese
Instructions
Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.
To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.
Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving.
Notes
Not a broccoli fan? Substitute spinach in its place.
This is REALLY good, we made it the other night and I added a little ham to make it a little more hearty!
Broccoli and Cheddar Quiche
POINTS® value | 5
Servings | 8
Preparation Time | 20 min
Cooking Time | 45 min
Level of Difficulty | Easy
main meals | Who says real men don't eat quiche? It's really just an omelet in a pie crust. Make it for the whole family.
Ingredients
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup(s) red onion(s), chopped
1 1/4 cup(s) part-skim ricotta cheese
1 cup(s) low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground, or more to taste
10 oz frozen chopped broccoli, thawed and well-drained
1 Tbsp grated Parmesan cheese
Instructions
Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.
To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.
Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving.
Notes
Not a broccoli fan? Substitute spinach in its place.
Sunday, November 8, 2009
Low Fat Stuffing
Cook Time: 50 minutes
Ingredients:
4 ounces chicken or turkey sausage, casings removed
1 tsp canola oil
1 cup chopped onion
1 cup chopped celery
1 cup chopped mushrooms
1 tbsp fresh sage, finely chopped
1 tsp dried thyme
1/4 teaspoon black pepper
1 pound day-old artisan bread cubes
1 14 1/2–ounce can fat free, low sodium chicken broth
1 egg, lightly beaten, or 2 egg whites
Preparation:
Spray a large nonstick skillet with cooking spray. Cook sausage meat until browned, breaking it into chunks with a spatula. Remove from pan and set aside. Add 1 tsp canola oil to skillet. Add onion, celery and mushrooms, and sauté until tender. In a large bowl, combine bread cubes with cooked sausage, vegetable mixture, herbs and pepper. Whisk together broth and egg, and pour over stuffing mixture. Toss well to coat.
Spoon stuffing into 13-inch x 9-inch baking dish and bake at 350 degrees for 40-45 minutes, or until browned.
Makes 12 servings
Per Serving: Calories 134, Calories from Fat 24, Total Fat 2.7g (sat 0.6g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 21.8g, Fiber 1.6g, Protein 6.5g
Ingredients:
4 ounces chicken or turkey sausage, casings removed
1 tsp canola oil
1 cup chopped onion
1 cup chopped celery
1 cup chopped mushrooms
1 tbsp fresh sage, finely chopped
1 tsp dried thyme
1/4 teaspoon black pepper
1 pound day-old artisan bread cubes
1 14 1/2–ounce can fat free, low sodium chicken broth
1 egg, lightly beaten, or 2 egg whites
Preparation:
Spray a large nonstick skillet with cooking spray. Cook sausage meat until browned, breaking it into chunks with a spatula. Remove from pan and set aside. Add 1 tsp canola oil to skillet. Add onion, celery and mushrooms, and sauté until tender. In a large bowl, combine bread cubes with cooked sausage, vegetable mixture, herbs and pepper. Whisk together broth and egg, and pour over stuffing mixture. Toss well to coat.
Spoon stuffing into 13-inch x 9-inch baking dish and bake at 350 degrees for 40-45 minutes, or until browned.
Makes 12 servings
Per Serving: Calories 134, Calories from Fat 24, Total Fat 2.7g (sat 0.6g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 21.8g, Fiber 1.6g, Protein 6.5g
Sweet Potatoes-sweet and still healthy!
No Thanksgiving table would be complete without sweet potatoes. Enjoy these low fat mashed sweet potatoes with orange juice, a hint of brown sugar and mildly spiced with cinnamon and ginger for a perfect low fat Thanksgiving side dish.
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
4 medium sweet potatoes, peeled and cubed
1/2 cup orange juice
1 tsp orange zest
1 tbs brown sugar
1/2 tsp cinnamon
1/2 tsp ground ginger
Preparation:
Bring a large pot of water to a boil. Add sweet potatoes and cook for 20-25 minutes until tender. Drain sweet potatoes; add orange juice, orange zest, brown sugar, cinnamon and ginger. Mash until smooth.
Serves 6.
Per Serving: Calories 180, Calories from Fat 4, Total Fat 0.4g (sat
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
4 medium sweet potatoes, peeled and cubed
1/2 cup orange juice
1 tsp orange zest
1 tbs brown sugar
1/2 tsp cinnamon
1/2 tsp ground ginger
Preparation:
Bring a large pot of water to a boil. Add sweet potatoes and cook for 20-25 minutes until tender. Drain sweet potatoes; add orange juice, orange zest, brown sugar, cinnamon and ginger. Mash until smooth.
Serves 6.
Per Serving: Calories 180, Calories from Fat 4, Total Fat 0.4g (sat
Low Fat Mashed Potatoes for your Holiday Meal
Garlic mashed potatoes can be creamy and flavorful without all that butter and cream. Try this version for your holiday table, or as a side dish for any occasion.
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
2 pounds Yukon Gold potatoes, peeled and cut into pieces
6 garlic cloves, peeled
1/3 cup fat-free milk, warmed
1/3 cup fat -free sour cream
1/2 tsp black pepper
Chives, freshly chopped
Preparation:
Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.
Serves 6.
Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg, Sodium 36mg, Carbohydrate 26.9g, Fiber 3.5g, Protein 3.8g
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
2 pounds Yukon Gold potatoes, peeled and cut into pieces
6 garlic cloves, peeled
1/3 cup fat-free milk, warmed
1/3 cup fat -free sour cream
1/2 tsp black pepper
Chives, freshly chopped
Preparation:
Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.
Serves 6.
Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg, Sodium 36mg, Carbohydrate 26.9g, Fiber 3.5g, Protein 3.8g
Wednesday, November 4, 2009
Biggest Loser Diet from WebMD
The 4-3-2-1 Biggest Loser Pyramid sets the stage for number of servings from each of the food groups:
4 servings of fruits and vegetables
3 servings of protein -- lean, vegetarian, or low-fat dairy
2 servings of whole grains
1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories
Here's a sample meal daily plan:
Breakfast: 1/2 serving protein, 1 serving whole grain, 1 serving fruit
Snack: 1/2 protein, 1 fruit
Lunch: 1 protein, 1/2 whole grain, 1 vegetable
Snack: 1/2 protein, 1 fruit
Dinner: 1/2 protein, 1/2 whole grain, 2 vegetables
Dieters are urged to choose foods that are not processed and contain no added fats, sugar, or salt. "Read food labels, and if you can't pronounce some of the ingredients on the list, don't buy it," suggests Forberg.
Whole fruits and vegetables are preferred over juices or dried fruits. Foods should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fats.
Dieters should choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy. Your calorie level determines portion sizes and your protein options.
Still hungry? You can eat more than four servings a day of fruits and vegetables.
You can avoid the ups and downs of "yo-yo" dieting if you follow these five nuggets of advice from contestants who have lost weight on The Biggest Loser and kept it off:
Eat a healthy breakfast every day
Enjoy fruit and/or vegetables with every meal
Have protein with all meals and snacks
Stay active
Plan your meals, snacks, and exercise
4 servings of fruits and vegetables
3 servings of protein -- lean, vegetarian, or low-fat dairy
2 servings of whole grains
1 extra of fats, oils, sweets, alcohol, or your choice, equivalent to 200 calories
Here's a sample meal daily plan:
Breakfast: 1/2 serving protein, 1 serving whole grain, 1 serving fruit
Snack: 1/2 protein, 1 fruit
Lunch: 1 protein, 1/2 whole grain, 1 vegetable
Snack: 1/2 protein, 1 fruit
Dinner: 1/2 protein, 1/2 whole grain, 2 vegetables
Dieters are urged to choose foods that are not processed and contain no added fats, sugar, or salt. "Read food labels, and if you can't pronounce some of the ingredients on the list, don't buy it," suggests Forberg.
Whole fruits and vegetables are preferred over juices or dried fruits. Foods should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fats.
Dieters should choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy. Your calorie level determines portion sizes and your protein options.
Still hungry? You can eat more than four servings a day of fruits and vegetables.
You can avoid the ups and downs of "yo-yo" dieting if you follow these five nuggets of advice from contestants who have lost weight on The Biggest Loser and kept it off:
Eat a healthy breakfast every day
Enjoy fruit and/or vegetables with every meal
Have protein with all meals and snacks
Stay active
Plan your meals, snacks, and exercise
Monday, November 2, 2009
What do you have in your pantry?
I opened my cupboards and realized they were empty becuase if I put anything in them I'll eat it. For snack foods I have almonds and granola bars and that's about it. What healthy food do you stock your cupboards with?
Exercising in Cold Weather
Information from the Mayo Clinic
Layer it on. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier.
Protect your extremities. When it's cold, blood is shunted to your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.
Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.
Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.
Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body.
Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.
Layer it on. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier.
Protect your extremities. When it's cold, blood is shunted to your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.
Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.
Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.
Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body.
Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.
Types of Teas and their Health Benefits
Information from WebMD
Here's what some studies have found about the potential health benefits of tea:
Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.
Pu-erh tea: Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.
Chamomile tea: Its antioxidants may help prevent complications from diabetes, like loss of vision and nerve and kidney damage, and stunt the growth of cancer cells.
Echinacea: Often touted as a way to fight the common cold, the research on echinacea has been inconclusive.
Hibiscus: A small study found that drinking three cups of hibiscus tea daily lowered blood pressure in people with modestly elevated levels.
Rooibos (red tea): A South African herb that is fermented. Although it has flavonoids with cancer-fighting properties, medical studies have been limited.
Health Benefits of Tea: Instant teas
Instant tea may contain very little amounts of actual tea and plenty of sugars or artificial sweeteners. For health’s sake, check out the ingredients on the label.
Here's what some studies have found about the potential health benefits of tea:
Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.
Pu-erh tea: Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.
Chamomile tea: Its antioxidants may help prevent complications from diabetes, like loss of vision and nerve and kidney damage, and stunt the growth of cancer cells.
Echinacea: Often touted as a way to fight the common cold, the research on echinacea has been inconclusive.
Hibiscus: A small study found that drinking three cups of hibiscus tea daily lowered blood pressure in people with modestly elevated levels.
Rooibos (red tea): A South African herb that is fermented. Although it has flavonoids with cancer-fighting properties, medical studies have been limited.
Health Benefits of Tea: Instant teas
Instant tea may contain very little amounts of actual tea and plenty of sugars or artificial sweeteners. For health’s sake, check out the ingredients on the label.
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