Boost Brain Power

What does every engine need to run at maximum capacity? The right fuel. Mornings can be hectic with everyone hustling and bustling to be on time for work or school. So get up bright and early to make plenty of time for a nutritious breakfast, or use the weekends for family activities that include preparing and freezing your own "grab and go breakfasts" or snacks. Try to stay away from high glycemic foods such as sugary cereals, donuts and pastries. They tend to feed the brain too quickly, create fidgeting, nervousness and inattentiveness. Low glycemic foods tend to feed nutrients to the brain more slowly and systematically. A traditional breakfast including orange juice, rich in vitamin c and powerful antioxidants, whole grain toast and an egg, which contains the brainy "choline" is a great start. Oatmeal is another great breakfast with staying power, only takes a few minutes to prepare and goes with small fruits like raisins, chopped apple, blueberries, etc. Of course my personal favorite is the pancake.

You can turn an ordinary looking pancake into a nutritional powerhouse by being creative and incorporating some foods they may not necessarily suspect, like toasted wheat germ for example. Here's some other ideas for sneaky nutrition to get you going:

Whole Wheat Pastry Flour -- "Since it has less gluten than regular whole wheat flour, pastry flour makes for light and fluffy pancakes, waffles and muffins. Try a mix of whole wheat pastry and regular whole wheat for more texture; you might want to start with 3/4 pastry and 1/4 regular."

Toasted Wheat Germ -- "Adds a nutty, sweet flavor and is high in B vitamins and fiber. Replace up to 1/2 cup of flour with wheat germ in your favorite recipes. It can also be sprinkled onto cereal and sandwiches."

Grind up Nuts and Seeds -- "Many kids and some adults don't like nuts. It's too bad because nuts and seeds are high in good fats, protein and minerals. Grind them up and add them to your baked goods, even cakes. Replace up to 1/2 cup of flour with the ground nuts."

Ground Flax seeds -- "Flax is high in beneficial fatty acids for proper brain development in kids. It is also high in fiber. Sneak this one into baked goods, cereals, smoothies and sandwiches."

Mornings are usually too hectic for much experimentation. I like to cook on the weekends and turn in it into a huge production, making bran muffins, pancakes, oatmeal cookies and sealing them up fresh to toss in the freezer. If you have enough space, I highly recommend this week-end activity. It adds to so many aspects of health for yourself, your family, and your spirit. Oh and did I mention you can save time and money! Enjoy!

More to Yogurt Than Meets the Eye

Photo courtesy Wikipedia

Probiotics or friendly bacteria are vital to a healthy, properly functioning intestinal tract and act as a backup to your body's immune system. Probiotics can promote health by secreting antibiotic-like substances, which help detoxify and suppress pathogens, promoting proper digestion. Certain probiotic strains are particularly beneficial, producing abundant amounts of the enzyme lactase, and may effectively aid many individuals with an intolerance to dairy products. Probiotics are most often depleted by the use of antibiotics, stress, lack of sleep, carbonated drinks, laxatives or poor diet. Probiotics are found in such foods as sauerkraut, unsweetened yogurt as an example.

I am mainly focusing on yogurt, as it is familiar to most people, especially women and especially associated with dieting. Yogurt has been in use by different cultures for centuries, going back as much as 4500 years. It is very nutritious and an excellent source of vitamins and minerals. Additionally, people that have difficulty digesting regular milk products, can tolerate yogurt, as well as soy milk.

Yogurt is not really a "diet" food or as some believe, a low calorie ice cream substitute, but that may be part of the reason we consume over a billion pounds a year. While plain low fat yogurt is relatively low in calories, the addition or certain flavorings make it comparable in calories to vanilla ice cream. Fruit flavored yogurt sales far outpace that of the plain.

It has long been thought that there was an association between longevity and the consumption of yogurt. While studies have produced no evidence to show that eating yogurt will keep us alive longer, it still has a place in a healthy diet for all ages.

Yogurt is useful in a lot of recipes as a substitute for sour cream, an ingredient in the ever popular smoothie, and is used in Turkish and other regional dishes. Plain non-fat yogurt is used in this recipe for a cold soup. You will need a blender to puree the following ingredients:

2 cups peeled and seeded cucumbers
1 cup water
1 cup non-fat yogurt
1 clove garlic
several mint leaves
2 tsp. honey
1/2 tsp. salt
1/8 tsp. dill weed

Serve chilled in small bowls. You may add mint, dill and a few drops olive oil to garnish.

Nutrient Rich Orange Juice

Orange juice is rich in Vitamin C and contains 120% of the recommended daily allowance. Vitamin C is not stored by the body and should be replaced daily. This requirement is easily met by drinking an 8 ounce glass of orange juice. An 8 ounce glass has 110 calories. Vitamin C is one of the most powerful antioxidants and acts to neutralize harmful elements know as free radicals to help prevent disease and fight infection. 8 ounces of orange juice also contains: Thiamine 10%, Niacin 4%, Folate 15%, Calcium 2%, Vitamin B6 6%, Magnesium 6%. Also a rich source of potassium, containing 13%, which is important in maintaining fluid and electrolyte balance in cells.

Low Calorie Sweeteners

When we think about developing healthier sustainable eating strategies, otherwise known as dieting, one of the first areas where we try to cut calories, is reducing our intake of sweets. One way to take a step in the right direction is to take stock of what we keep on hand, at our immediate disposal, and find suitable alternatives.

Low calorie sweeteners are similar to sugar (fructose) but offer more intensity. Therefore, a little goes a long way toward achieving the desired taste, while adding only a negligible amount of calories. These sweeteners have FDA approval to be used in the United States:
Acefultame Potassium( Ace-K) was approved in 1988 and is 200 times sweeter than sugar; sold as Sunett and Sweet One.
Aspartame was approved in 1981, is 180 times sweeter and found in Nutra Sweet and Equal brands among others.
Saccharin has been around longer than any of the others and was first discovered in 1878. Once a suspected carcinogen, Saccharin no longer requires a warning label, as a result of subsequent findings by the NIH and legislation enacted in 2001. Saccharin is marketed as SweetnLo,Sweet Twin and Sugar Twin and is 300 times sweeter than sugar.
Sucralose was approved in 1998, shown to be 600 times sweeter, and is branded as Splenda.
Neotame is newest general purpose sweetener to receive approval in the U.S. as well as other countries. It is the most intense to date, being 7000 sweeter than sugar. It was approved in 2002. I have no brand names associated with this product at this time.

Low calorie sweeteners can be a big help to those of us concerned with caloric intake, carbohydrate management, or living with diabetes. For more information about scientific studies and safety evaluations, I would urge anyone interested, to avail themselves of information available online from the USDA, ADA, and the International Food Information Council Foundation which is linked to the title of this post.

The First Step is the Hardest

Most of us are aware of the rise in obesity and overweight. The numbers are staggering and have become a health concern worldwide. There are many products on the market to help us shed pounds in order to experience the exhilaration of fitting into a “size 2.” Well, not everyone can or should achieve that goal. It may work temporarily, but likely, is not sustainable and may lead to yo-yo dieting. You need to develop healthy eating habits that, in time will lead to sustainable weight loss, more energy and also mitigate your risk for certain conditions, including diabetes.

There are two types of diabetes. Type 1 happens, when the body is not able to produce insulin. You need insulin to convert sugar into energy. People with type 2 diabetes either don’t produce enough insulin or become insulin resistant.

With a growing number of people already diagnosed with diabetes and pre-diabetes, even more are at risk and may not know it. So, first of all, it’s always a good idea to talk to your doctor about your risk factors. Some, you can’t control, but the single most important factor contributing to type 2 diabetes can be controlled, and that is weight.
BMI Categories:
Underweight: Less than 18.5
Normal weight: 18.5 - 24.9
Overweight: 25 - 29.9
Obese: 30 or higher

Weight Control

A healthy diet can help you lose weight. When combined with exercise, you may also lower your cholesterol and improve the way your body functions. Following the USDA Food Guide Pyramid, you may select from the basic food groups.

Starting with grains, here are some simple ways to make healthy diet changes without sacrificing. Instead of biscuits, white breads and rolls or croissants, try low fat whole grains such as wheat, pumpernickel or rye. Instead of doughnuts and pastries, try English muffins or whole grain bagels. Substitute soft tortillas or pita bread for fried tortillas. Replace sugary cereals and granola with oatmeal or other whole grain cereal.

As a general rule, you may want to substitute fried for broiled or baked, reduce the amount of salt and sugar, while increasing your intake of water, unsweetened tea and real fruit or vegetable juices. By visiting the USDA website, you will be able to view or print sample, weekly, 2000 calorie a day menus, that offer great guidance. You will be amazed at the variety of foods you can have, but you have to follow the measurements precisely.

Ratatouille Stew

Since Ratatouille has been getting a lot of notoriety lately from the film and the game, I thought it may be a good time to remind folks of one of my all time favorite regional recipes. Based on the food pyramid and good for a lot of diet restrictions, such as low fat, low sodium or vegan.It is not only healthful, but a combination of super foods that is delicious. The great thing about this garden variety stew is the cook can make their own interpretations or modifications by varying the vegetables or adding diced meats. The Sicilian recipe for Caponata comes to mind with its ingredients that include, peppers, pine nuts, chopped parsley, capers and olives. It may be used as a spread or filling, served with pasta, rice or potatoes. There is no end to the versatility offered by these recipes, and easy preparation make them great choices for introducing your child to the art of cooking delicious healthy foods, an important life skill.

Ratatouille stew basics:

1 medium onion

3 cloves garlic

1 large eggplant

1 can stewed tomatoes

2 medium zucchini squash

herbs such as basil

small amount of olive oil for sauteing

salt and pepper to taste.

Saute chopped onion and garlic in olive oil for about five minutes before adding tomatoes and diced eggplant, bring to a simmer, cover and let simmer about 10-15 minutes before adding diced zucchini. Then cover and simmer another 15 minutes.

Highway2PerfectHealth Awarded Silver Citation

Marietta, Georgia July 7th, 2007

Highway2PerfectHealth, a virtual online magazine style website, is proud to announce, it is the recipient of the silver award for 2007-2008, making them eligible for the Website of the Year, later this year. The award is issued by the American Association of Webmasters.

The virtual company offers a fine line of products on their site that are designed to improve or enhance a healthier lifestyle. Dry Saunas, water filtration, exercise equipment, health supplements for people and pets, diet plans and quality cookware for preparing those healthy meals at home are among the offerings found throughout the site and in the Vitamin Health Shop.

More importantly, the site is focused on health, diet and fitness. This is represented in the company logo, which incorporates a tri-color symbol with the three bands of color representing these goals, and strives to provide the tools necessary in pursuing the goal of perfect health. Nutritional information and resources empowering the reader to make the best decisions for themselves and their families are abundant throughout the site.

Pages are chock full of articles, such as, smoking cessation, recipes based on the food pyramid, foods that lower cholesterol, teaching kids nutrition and even one devoted to the beloved family pet are only part of what awaits you when you make the Highway2PerfectHealth.com, your online healthy living destination.

Comments from some readers:

"When browsing the site I came across the baby nutrition content and found it very useful. Some of the fruits and veggies that were listed as important for my baby I never thought of feeding him. I will be trying some of them with my son now. Thank-you."

"This is a fantastic website offering you loads of tips for a much healthier lifestyle. The name "Highway to perfect health" describes exactly what this website does. The colours are very striking, and this site is not only easy but also fun to use. Top marks!"

"I am definitely, going to bookmark your site. Health issues are the main topic for my age group, not to mention everyone, and the presentation you offer maintains us focused and eager for more. Good work and congratulations. Enjoy the promotions."

"You will bookmark this site I promise you! It has the best compendium of health-related information presented in a fun not preachy fashion. Terrific links and very well researched. Thanks for doing this for those of us who need to make healthier choices!

Celebrate Independence Day with Ease

Fourth of July celebrations are the highlight of the summer and nobody celebrates like Americans, from picnics to potlucks, games, three legged races, music, fireworks, parades and plenty of patriotism and gratitude to those who made it possible.

As always, I like to keep things simple, so the cook can enjoy the celebration as well. So here are a couple of tips and a simple recipe for an easy "flag" dessert. It's attractive and light in case you don't have much room left for dessert.

Following our theme; how about freezing some blueberries and watermelon cubes to use in a refreshing glass of lemonade? Smoothies are a hit, easy to prepare,but look fancy with a dab of whipped topping, slice of fruit and a sprig of mint.

Here's our simple "Flag" cake, it's easy and flexible. You can use pound cake instead of sponge or whipped cream instead of whipped topping, or make a light version and a regular one. Your choice! You'll need the following:

2 pints strawberries
10 slices sponge cake
1 1/3 cups blueberries
1 small container whipped topping

Slice 1 cup strawberries and set aside. Halve the remaining. Line an 8"x12" baking dish (or other) with cake slices, top with 1 cup strawberries, 1 cup blueberries and all the cream. Use remaining berries to create your flag design.

*Kid friendly recipe

Easy Healthy Shrimp Dish

A quick and healthy dish you're sure to enjoy, features fresh orange zest and green onions.

One tbsp. olive oil

1 pound uncooked, peeled and deveined shrimp

4 green onions, sliced

1 fresh Serrano or jalapeno pepper

1 tsp. grated orange peel

1 tsp. fresh or dried thyme

2 cups diced tomatoes, drained

Directions:

In a 12" skillet or wok, saute over medium heat: olive oil, shrimp, green onions, pepper, orange peel and thyme for about one minute. Add tomatoes and bring to a boil, reduce heat and simmer on low for about 5 minutes, stirring occasionally.

You may choose to serve this over freshly cooked rice. Boil n' bags are a great choice, but the regular way is just as fast and saves money. Bring 2 cups of water, lightly salted, to a hard boil, add 1 cup of long grain rice, reduce heat to low, cover tightly and leave until all moisture is absorbed and your rice is nice and fluffy.

Serve with lots of unsweetened iced tea(sun tea) and lemon, greens with "house" vinaigrette and bread sticks!

Water, Your Metabolism and Weight Loss

Dear Readers,
I hope you will read the following article, written by Donovan Baldwin, with interest, as his subject is relevant to our theme. I invite you to enjoy this well written piece:

Anybody who reads my articles on health and weight loss knows that my number one recommendation is to get more exercise and try to eat healthy.
Most people have long known that eating healthy includes drinking enough water. Most people also understand and would probably agree that they probably don't drink enough water.
What most people don't know is that drinking enough water, staying hydrated, can be an important part of a weight loss program in several ways.

First of all, water helps with almost all the activities of the body at a cellular level including the distribution of nutrients and elimination of waste. Even if we simply accept that if we are healthier we are more likely to do things relative to weight loss, increasing our water consumption is already one step in our favor.

Another factor is that when thirsty, our bodies can send signals that are misinterpreted as hunger. Many a midnight refrigerator raider is actually in need of a glass of water when they eat what's left of the apple pie. Not only are they consuming extra calories and depriving their bodies of the water necessary for health, but they are perpetuating a condition of chronic dehydration.

In fact, it has been estimated that up to 75% of Americans are chronically dehydrated and dehydration can SLOW DOWN METABOLISM!
If you add these small items to the facts that remaining properly hydrated can improve mental acuity, lubricate joints, thus easing back and joint pain, and is believed to decrease the risk of certain cancers, you can see why drinking enough water is important.
However, how much IS enough?

Obviously, the actual amount may vary from individual to individual, and you may already be getting a fair share of the total amount you need. Also, such things as activity, climate, and altitude may effect your individual need, Here are a few guidelines:

1. Divide your body weight by two and drink that many ounces per day.
2. When you exercise, or if you live in an arid area, try to get an extra amount each day. Add a pint for dry climates, and eight ounces for each 20 minutes of exercise.
3. Coffee, tea, and sodas actually are diuretics and will contribute to dehydration. If you must drink them, drink an equal amount of water.
4. Do not try to substitute juices for water. While there is nothing basically wrong with juice, and it is in fact normally a healthy drink, it also contains calories. Water doesn't.
5. Unless you are engaged in really intense exercise, stick with water. Sports drinks also contain calories and unless you are a professional athlete or are training for a marathon you will probably not need to replace the electrolytes by means of a calorie and carbohydrate loaded drink. Water will do just fine.

As good and important as water is, as necessary to health as it is, as much as it can help with your weight loss program, it is still only a helper in that aspect. The key ingredients needed to lose weight and increase your metabolic rate will still be exercise and eating healthy.


About the Author
Donovan Baldwin is a Texas writer and a University of West Florida alumnus. He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions. However, his main pleasures have long been writing, nature, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness, yoga, the environment, happiness, self improvement, healthy eating, and weight loss. He has a collection of articles on health, fitness, diet, and weight loss at http://nodiet4me.com/articledirectory/ .

Start Your Day With a Boost

People need a variety of vitamins and minerals to have the energy and stay healthy. Eating a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats and calories. Fruits and vegetables have many nutrients that our bodies need to function well. They provide vitamins, minerals, fiber and water. Vitamins commonly found in fruits and vegetables are A, C and E. Also they have a high water content. Water is essential to the human body.

Juice is the expressed liquid from fruits or vegetables. As a highly concentrated source of nutrition, including vitamins, minerals, natural sugars, and healing phytochemicals, juice is an easy way to add more fruits and vegetables to any diet.But the term “juice” can be used loosely, many packaged, processed “juice drinks”or “fruit nectar” are not recommended as they are loaded with artificial ingredients and sugar. As always, we recommend making your own juices and energy boosters at home.

I am a big fan of the following vegetable boost. All you need is a cup of carrot juice mixed with a cup of tomato juice.Pour into a blender or food processor and add 2 red bell peppers seeded and cut into chunks along with 1 tbsp. of lemon juice. Puree, pour into two glasses and add a dash of black pepper to each.

Add Some Fizz to Your Summer Coolers

Summer brings so many opportunities to be outdoors poolside or a trip to the beach, traveling on your summer vacation, going to church picnics,ball games,family reunions or just a relaxing break after mowing the yard. We all can enjoy a refreshing icy cooler to quench our thirst and rehydrate our bodies. Why not try some of these quick recipes, instead of sugary sweet colas.Remember to bring plenty of fresh water for your outing or day trips also.Use plastic gallon containers, great for people, pets and autos! To put a "fizz" in your cooler, you'll need to have some sparkling water on hand or carbonated drinks such as Fresca or Club Soda. Here's a recipe for watermelon slush that I have tried, to get you started:
8 cups watermelon (peeled, seeded and cut up)
1 cup water
1/3 cup granulated sugar
1/4 cup fresh lime juice
1 liter seltzer water or club soda, chilled *Lime slices optional garnish Combine watermelon, water, sugar and lime juice in blender and puree. Pour into large pitcher and refrigerate for about 4 hours. When ready to serve, mix in the club soda and serve over crushed ice in Margarita glasses if desired. Another sparkling drink you may want to try uses:
1/2 gallon orange juice
16 oz. pineapple juice
2 liters Fresca
*Fresh mint and fresh strawberries Combine all ingredients, pour into large pitcher and chill. When ready to serve, you may prepare glasses by adding ice and several slightly crushed mint leaves, pour mixture into prepared glasses and garnish each with a strawberry. What's summer with out lemonade? Or better yet, strawberry lemonade. For this one you'll need: 3 cups strawberries quartered, 1 cup cold water and 1 Tbsp. of sugar. Process these ingredients in your blender to make a puree. Pour into a large pitcher and add 1 16 oz. can of frozen lemonade. Stir together until well blended and add 2 cups sparkling water. Chill and serve over ice. You can make your own smoothies, using your blender to "smooth" the fruit, such as mangoes,watermelons,blueberries,kiwis or a wide variety of fruits containing valuable antioxidants. Just fizz 'em up by adding a little sparkle and zest. No one would ever guess they could be good for you!

Summer Greens

Eat your greens. They're good for you! They are an excellent source of dietary fiber. Turnip greens are an excellent source of vitamins A, C and E, vitamin B6 and folate. You also get minerals like calcium, copper and manganese. They are a personal favorite of mine but you may like kale, collards, spinach, mustard or in combination. They are usually consumed more in the fall and winter but you can actually enjoy them year round, it doesn't matter. My mom used to make a wilted salad using dandelion greens. This "wilted" salad you'll need 6 cups of greens of your choice. You'll need to wash your greens carefully, then fluff and set aside. Mix 2 tbsp. honey, 2 tbsp. vinegar and 1 tbsp. Dijon mustard. Then heat 2 tbsp. vegetable oil in a skillet over medium heat, add honey mixture and 1/2 cup broken pecans,stir, remove from heat and pour over fresh cut greens. Serve with crusty whole grain bread and enjoy!

Versatile Tomato

Tomatoes are rich in lycopene, a carotenoid with potent antioxidant and cancer-fighting properties. Lycopene protects cells from oxygen damage, fights colorectal, prostate, breast, endometrial, lung, and pancreatic cancers, and reduces your risk of heart disease. Studies have found that lycopene works synergistically with other phytonutrients in tomatoes to provide these benefits. Tomatoes are also an excellent source of vitamins C, A and vitamin K.

Try the following healthy recipe as a great summer condiment that can be served at any meal. Keep some on hand for cooking also. You will need:

6 medium tomatoes diced

1 medium onion diced

1/4 cup fresh chopped cilantro

2-4 serrano or jalapeno peppers, minced

pinch of garlic powder, pinch of salt

Combine all ingredients and let stand, cover and refrigerate leftovers.

*optional additions- diced cucumber, squeeze of lime.

Nutrition and Sport Drinks

Summer is almost here and with the advent of the traditional kick-off to the season,Memorial Day week-end almost here, I thought it may be a good time to talk about the importance of re hydration. Americans spend a lot of time outdoors participating in various activities. From the little leaguer to the major pro-athlete, and all construction workers in between, summer brings a heightened awareness of the need to replenish fluids and salts, lost during physical exertion.

The most high profile of the sport drinks, Gatorade brand, is consumed at every major league sporting event and has become a staple for sports enthusiasts everywhere. The main functions of the sport drink according to a study conducted at Vanderbilt University are to encourage the following:
1. rapid fluid absorption
2.rapid re hydration
3.transmission of energy to working muscles
4.drinking more fluids


This is achieved, by using a mixture of water, sugar(carbohydrates) salt(electrolytes) and a variety of flavorings. This precisely measured mixture is designed to help us avoid problems related to extreme physical exertion from working and playing hard like, the loss of fluids and salts, overheating, and depleting energy.


The following is from a Gatorade brand label:

serving size: 8fl oz; calories 50; total fat 0g; sodium 110mg; potassium 20mg; total carb 14g; sugars 14g; protein 0g;

The ingredient labels vary according to flavor, but the main ingredients are sodium, sucrose, glucose fructose and water. For long distance running,biking and other activities that require an extended period of physical endurance, the sport drinks were shown to provided a better benefit than plain water, due to being fortified,plus having great taste and potability.In addition, these popular drinks were not shown to cause any gastro-intestinal problems.


Make sure to have plenty of fluids for your next outing, including fresh water and your favorite sport drink. If you're on a budget like most, you may want to try the following mixture. You will need to measure your ingredients precisely.*Do not use a salt substitute without first consulting your physician. Do not serve to children under the age of twelve.You will need:


1 quart water
1/2 teaspoon baking soda
1/2 teaspoon table salt or *salt substitute
3-4 tablespoons sugar

Are you a Saltaholic?

There is so much focus on a healthy diet these days.I guess you could call it a revolution! Or you could call it a marketing bonanza! Eat well, live longer and spend more money!

But seriously folks,who cares more about the quality of your life,and that of your loved ones than you?Ads promote anti-aging and longevity, but that's not an end unto itself. Without the ability to enjoy life and reasonably good health,then what's the point? Here's something you can start slowing down on, without spending a dime or being forced into it by doctor's orders.

There are many areas of diet on which to focus and sometimes a person is so overwhelmed by the sheer amount and availability of information, shocking statistics about how fat we are, how fat our kids our,college kids, and so on.On the face of it, the statistics are alarming.The fear factor is a call to action because something has to be done to stem the tide! Most of the time the news stories and commercials are aimed directly at women, other times indirectly,due to the fact that women are usually responsible for purchasing food for themselves and their families in addition to preparation, and will take the initiative to make dietary changes.

Let's start with common table salt. We need salt. Now the amount we need and the amount consumed are usually miles apart! Our palates have been conditioned for salty foods,even sweets have salt in them.Salt has many uses,one of them is as a preservative. The more processed food you eat, the higher your salt intake.This information allows you to make dietary changes gradually. In other words, don't slam on the brakes.Take control by cooking and baking at home,cutting down on salt and conditioning your palate. When you stop consuming large amounts of processed and salty food, you become more sensitive to the presence of salt in foods.
Once you regain control of your palate, too much salt won't taste good any more!You won't crave potato chips,salty nuts, etc.Those things that make you thirsty and make you blow up like a balloon from the edema.

Don't make a big pronouncement about your diet changes.Just simply systematically make the switch, just do it! Once you get the salt thing down, then tackle another area that needs to be addressed.Rome wasn't built in a day.

Food as Reward

One of the things most of us associate with dieting is the elimination of desserts. If during the course of your diet, you have to attend a wedding or a banquet and you overindulge in rich food, what next? Do you totally abandon your good eating habits because you "fell off the wagon", you feel you failed and now you need comfort food?

Or do you go straight back to your healthy eating plan as though nothing had happened? How you answer that question may be the difference, in some cases, whether or not you have a persistent lifelong problem with weight.

A lot of people associate desserts,with rewards for good behavior, such as, good grades.In some cases, this is reinforced by doting grandparents and well meaning teachers.The association of food as a reward or punishment is not healthy. If you withhold ice cream from your child as a punishment, the child is going to feel bad about him/herself and "crave" the ice cream even more. But underlying the desire for the ice cream is a need for positive reinforcement that he/she is loved.Hence you've established a need for "comfort" food. You really have to be careful about what messages you're giving a child, about food.

You should be able to maintain your weight by eating whatever you want, eating more often,eating smaller portions and keeping moderately active. Being consistent in your eating and exercise habit allows your body to run efficiently and adapt to occasional lapses without much problem except maybe an upset stomach to remind you to get back to your routine.

Increase Activity

Healthier eating combined with increased exercise and outdoor activity will go a long way toward a good sound sleep for children and adults.

Suggestions for adults from the President's Council on Physical Fitness
to increase your activity:

Use a push mower to mow the lawn

Go for a walk in a nearby park

Take the stairs instead of an elevator

Bike to work, to run errands, or visit friends

Clean out the garage or the attic

Walk with a friend over the lunch hour

Volunteer to become a coach or referee

Sign up for an group exercise class

Every day is Mother's Day

Today marks another official Mother's day in the U.S. But all around the globe Mother's are honored on different dates,representing every calendar month.I really enjoyed reading and researching this subject and wanted to share a few highlights.For all those who are fortunate enough to have their moms with them and for those that only have cherished memories, remember, a mother's love is forever and mother's day should be celebrated every day.


The roots of the modern celebration, like so many other traditions,had a different focus. In 1870 Julia Ward Howe wrote a mother's day proclamation calling for peace and disarmament, but failed to receive formal recognition of a mother's day for peace.Howe's inspiration came from a young West Virginia homemaker who organized groups of women in 1858 and throughout the Civil War(oxymoron) to improve sanitary conditions and mend broken relationships caused by the war.The crusade to found mother's day was finally accomplished 50 years later by the woman's daughter and the first Mother's Day celebration took place in Grafton, West Virginia, May 10, 1908. President Woodrow Wilson declared Mother's Day a national holiday in 1914 to give the nation an opportunity to fly the flag in honor of mother's whose son's had died in war. But 9 years later commercialization had taken over and to date is the most commercially successful holiday in the U.S.

Eating Matters

The following list has been compiled over at Amazon's Unspun Lists. This particular list, represents the top listings voted on for "The cheapest foods that fill you up."People can start a list topic or add to an existing one, nothing scientific just fun. I thought this list was interesting and in stark contrast,for the most part, to the foods that are recommended for us to maintain health.However, there are times that budget constraints force us to find "the cheapest foods that fill us up" We all have to eat! Just try to incorporate as many raw foods such as fruits and vegetables as possible.Remember, the less processes the food has to go through,the more the nutritional benefit Most of us know the importance, but are forced to live on a budget or fixed income.I grew up always having fresh tomatoes and even in an apartment,grew them in containers. I've worked in apartment communities for years and always thought it would be great if the owners would allow community gardens, but of course that wasn't feasible because the tomatoes would be thrown by the unattended children.Sad, how times have changed.You know I'm ancient, because I can remember passing many gardens on my way to school and I shudder to think what would have happened if I had thrown tomatoes(food)but then I was only nine, and the dadgum adults would stick together, talk to each other! and inform on us for misbehaving! Home grown kids were something they ALL took pride in and felt a responsibility toward, just by virtue of being an adult. Adults were in charge and kids knew it!Okay, sorry. That was O.T. I still wish we could all have our own garden.We'd save a lot of money! Aye, there's the rub!
Tips from the pyramid guide:
Make half your grains whole
Vary your veggies
Focus on fruit
Get your calcium rich foods
Go lean with protein
You can go to mypyramid.gov for more health tips and sample menus based on the new pyramid.
Foods people can afford to eat on a regular basis. actually not a bad list,Ramen flavorings are heavy on salt, but you can leave that out. Pizza can be made with healthful ingredients, bread could be cracked wheat.None are inherently bad, and you can control amounts, additives,etc.

1.Rice

2.Pasta

3. Mr. Noodle (Ramen)

4. Macaroni & cheese

5. Potatoes

6. Bread

7. Hamburger.

8. Pizza

9. Ramen

10. Beans

11. Spaghetti

Light Lunch

I know Cinco de Mayo is past but a light zesty taco salad makes a great lunch anytime. This version has a healthy twist and uses ground turkey instead of the traditional hamburger. You'll need:

2 ounces tortilla chips

2 ounces ground turkey sauteed in 2 tsp. sunflower oil

1/2 cup black beans

1/2 cup iceberg lettuce

2 slices tomato

1 oz. lowfat cheddar

2 tbsp. salsa

1/2 cup avocado

1 tsp. lime juice

Reduce Calorie Intake by 20%

A recent news article in the UPI news captured my attention, and prompted me to write this little piece.
We all love to eat out, but that doesn't mean you have to sacrifice those well developed healthy eating habits!A recent Penn State study found that participants who ate soup before their entree effectively reduced their calorie intake by 20% compared to those who took no soup beforehand.The soups used in the study were the same low calorie type, based on chicken broth,broccoli, cauliflower,potato,carrots and butter.No creamy,bisque or cheese based thickened soups were used in the study.Other tips for cutting down, are to substitute water with lemon or other unsweetened beverages .

Role of Fat

We have to learn the role of fat in our diets. The perception of fat, generally speaking, is that it needs to be eliminated, in order to shed pounds.The truth is, fat is required for maintaining good health.Trimming too much fat from your diet can lead to some serious health issues. Your body needs fat to function properly and is necessary for the absorption of some vitamins and minerals.Our bodies also use fat for healthy skin,reproduction,hormones, and proper functioning of all the body systems.Some fats even help curb appetite. Without fat, your body can lose the ability to burn calories.Even though the general public has reduced their caloric intake, over fifty percent face overweight and obesity issues, with the incidence of diabetes rising in tandem(statistics show that 80% of people with type2 diabetes are overweight). Imagine that! Trimming too much fat can make you fat!

But here is where we really have to educate ourselves, learning the difference between good fat and bad. Not all fats are the same. Examples of good fats can be found in such foods as avocados,nuts,cold-pressed canola oil or extra virgin olive oil, which are rich in enzymes and oxygen. Fats that are highly processed, on the other hand,found in foods such as french fries, deep fried egg rolls or other greasy foods are deficient in enzymes and oxygen has been depleted.They cannot be easily digested or readily broken down and used for energy. Instead, they are stored as body fat. For this reason the fat actually sticks together, forming clumps that clog the arteries.Saturated fats that cannot be digested can actually remain in your system and produce toxins that can increase the risk of cancer or diabetes and lead to many other serious health problems including heart attack , stroke and premature aging just to name a few.

So, we know that fat is important in our diets. The trick is to cut down on the bad guys, because it's unrealistic in today's environment to eliminate all processed foods, but fat is an important area where we can maintain control by choosing wisely when we are out of our homes and when preparing meals at home, using the good guys.

Bulgur Wheat Salad

In researching the uses for Bulgur wheat, I noticed the variations in spelling,from Bulgar to Bulghur.This is regional and referring to the same product also known as cracked wheat.I wanted to share a summer salad(year round) I've always enjoyed and it just happens to be very healthy also. It goes by different names. I have always called it "Tabouli." It is also called Tabouleh ,Tabbouleh,cracked wheat salad, or Bulgur wheat salad.Variations are found in Lebanon,Saudi Arabia and other countries throughout the region.I have seen prepared "Tabouli" available in grocer's deli section,but if you want to make some at home,try the following recipe:

Put 1 cup of Bulgur(sp) wheat in a bowl.Pour 1 cup of boiling water over it, cover and let set about 15 min.(Some recipes don't even call for the water to be boiled)long enough for liquid to be absorbed. Then toss in 1 1/2 Tbsp. olive oil, 1Tbsp. fresh lemon juice, 1 cup fresh chopped parsley, 1/4 cup mint leaves, 1 large seeded tomato,diced,2 chopped green onions, 1/2 tsp. salt
*Black pepper,cayenne pepper or crushed red pepper may be added according to taste.Garnish with tomato wedges.Cover tightly and refrigerate.
The longer it sits, the more the flavors blend.Individual containers are ideal for work or school lunches ,along with bread sticks,crackers, or pop some in a pita!The taste is very

light and refreshing and just brimming with healthy nutrition.More food facts can be found here.

Is it Soup Yet?

Soup is a favorite way of homemakers around the world to provide not only nourishment, but also make use of seasonal vegetables,even leftovers, go to work. They take add their own special touch or ingredients that add the intangible 'TLC" one of the most powerful ingredients, that make it effectively a healing food filled with super nutrients. It doesn't have to be winter to make your family a special soup.
Soups can be served cold, made from fruit instead of vegetables. The idea is to marry nutrients into one healthful meal that can be easily ladled into bowls, the addition of whole grain crackers or breads round out a full meal with easy clean-up.The following is one of my favorites because it contains lentils which deliver a powerful health benefit but don't take as long to cook as other beans. Try this, it takes about an hour. You'll need :
1 pound lentils
1 large carrot cut up into bite size
1/4 cup onion
1 1/2 cups crushed tomatoes
8 cups water
I celery stalk cut into bite size
2 cloves garlic, minced
1/2 tsp. marjoram
2 links Italian sausage

You'll need to rinse your lentils, then put them in soup pot with the 8 cups water and bring to a boil. Cut up your sausage into bite size pieces and add to lentils, cover and simmer(cook slowly) for about 45 min. Saute the vegetables for about 20 minutes, add to lentils when finished, approx. 8 servings.Serve a selection of dark and light whole grain breads and you will have a meal fit for a king. Enjoy!

Breakfast Fuels

All around the world people start their new day by eating breakfast. After a long period of sleep since the last meal, the body needs refueling with energy, vitamins, minerals and fiber, especially important if you are a growing and developing child laying the foundation for a healthy adulthood.Learning good eating habits start early, and the importance of learning what your body needs to grow and learn and play.

Also, the attitudes and relationships with food are formed early. The perceptions about what foods can be eaten for breakfast are formed early on. So many of us grow up thinking there are hard and fast rules regarding what food can be eaten. As an example; one hardly ever associates pizza as a breakfast food, or to have leftovers from the night before for "breakfast."That's bad behavior associated with bachelorhood or college life. Pizza very often is a leftover and not what mom's want their kids to eat, but everyone loves pizza.So let's be creative with the pizza, just like a "sandwich" or a "wrap" and make up our own" healthy breakfast pizza."Use leftovers if you want or let the kids come up with a recipe of their own using ingredients already on hand. As long as it's called "pizza" and they created it, they'll love it!

The most common breakfast for kids in the US is cereal, milk, juice and toast. A large part of the world has adopted western style breakfast patterns, and portable nutrition, but here are a few sample breakfasts from other countries, to get refueled and start their day!
How about Italian fare: fresh rolls with chocolate butter spread, hot milk and coffee!
In China maybe rice, dried pork, pickles and soybean juice?
Japanese kids may be served, roasted seaweed dipped in soy sauce, boiled rice,pickled radishes and salted plums.

Breaking the Fast

Most have heard it repeated time and time again, that eating a healthy breakfast is important. I won't argue with that. Perception of breakfast is a meal eaten in the morning before work or school and consisting of "breakfast food." Let's look at the word to begin with. "Breakfast" means just that; breaking the fast. What you eat for breakfast is important because your body has been in "fast" mode while you slept or however long it's been since your last meal.

Breakfast should focus on nutrients more than calories, and should set the tone for the rest of the day.Eat or snack at regular intervals throughout the day when you're most active and burning the most calories and drink plenty of water, allowing your body to function properly.Pack fruits, celery or carrot sticks,raisins,trail mix, granola, seeds,nuts to snack on throughout the day,instead of waiting until lunch(Starving) and wolf down your whole calorie allowance in one setting!Did you ever notice that skinny people seem to eat constantly and heavier folks seem to be dieting and in deprivation mode? There is no perfect answer for everyone, but it seems as though consistency and sustainability go a long way toward success in a lot of areas of life, not the least of which is dieting.

The weight loss diet business has been around a very long time, and is a multi-billion dollar industry and they offer some great products which have a degree of success. But, if they were too successful, they would go out of business.If diets worked nobody would need them! Just look at the number of diet aids and programs around, and I'll bet you most people have tried at least one! The reason they thrive is because of the failure rate. Diets don't work because they are not sustainable. To combat that, you have to work on developing eating habits that can be sustained throughout your life. I know that sounds grim and punitive to a lot of folks, but once you focus on eating for health, you'll be amazed at what you CAN eat, and manage your own nutrition and budget as well.

Healthier Outlook

We are all at different stages of our lives, some more hectic than others, some people are alone while others may feel overwhelmed with being responsible for , not only managing their own nutrition, but others as well. So much thought and preparation goes into planning, budgeting and cooking of the meals, but sometimes you're rushing to a meeting or a sporting event and don't have time for a "sit down" dinner.

If that's the case, I would urge you to plan at least one sit down formal dinner a week, even if it's a table for one. It doesn't matter what's on the menu, but bring out your best plates, silverware and glasses. Whatever you keep stashed away for a special occasion, bring it out. If you have children, let them "set the table" and teach them the right way to do it. It will help their social skills and keep yours sharpened.Do the preparation in steps, slowly, so there is much anticipation and good smells wafting through your home. It's good for the soul and a great recipe for delicious memories.

Diet Control

If you want to combat a problem, you have to analyze, evaluate and mount a strategy, set a time line for progress evaluation and a deadline for completion,right? However, if you are mounting a campaign against fat, you must be vigilant,increasing your knowledge base,introducing delicious ways to incorporate new foods into your diet.There is no deadline for completion when it comes to eating for health,strength and wellness.Eating healthier is a strategy that has to be mounted each and every single day, systematically and consistently adding to your arsenal of weapons.

Learn not to shoot yourself in the foot!Don't harbor greasy gooey syrupy sugary sweet junk in your home! Just say no and don't let your kids watch Saturday morning TV while you sleep in! The money you save on junk could be put toward a visit to a nice restaurant once in a while. Order your favorite meal, including dessert if you want.Change your perception of that four letter word diet that ad marketers have on every product in the store because they know you'll buy it if it's labeled "diet" or "lite", they're getting rich and you're getting fat, developing or pre-disposing yourself to serious disease, which will take you into the arms of the billion dollar medical treatments and the legal drug pushers. So you turn to another billion dollar market, weight loss foods and supplements marketed by "credible folks." There may be nothing wrong with any of these things, but they don't work! They are a temporary fix and not sustainable,and lead to feelings of failure, which lead to assuaging the hurt with comfort food.
Don't "diet!"Change your eating habits. Be consistent, repetitive, relentless,true to the game and yourself.Then a nice meal out once in a while, special occasion or vacation doesn't become a traumatic ordeal, filled with self recrimination, starvation diets that can't be sustained,and the inevitable binging! It's crazy and sets you up for weight gain! Even with food costs as high as they are, if you look at the billions that are made by the , junk foods purveyors, "diet" industry gurus,legal drug czars (because there will be no cure while there is so much money to be made)the "cost" may seem worth it. Where do you think those billions come from?
You and me , our elderly parents and grandparents who live on fixed incomes,folks trying to raise families that are at, close to or below the poverty level. Ever notice how the percent of overweight and obesity rises along with the rise in joblessness,homelessness, abject poverty? Oh, maybe we need another fund raiser,yeah right.
Clearly, some articles imply fast food chains are behind the 60% figure of overweight, and further imply, that these folks don't have any self-control, or ability to opt for a salad. They paint a picture of fat,poor and too stupid to get out of their own way! But we already know that starving and binging(yo-yo diets) lead to gaining weight, maybe the poor starve and binge but not on purpose.Oddly the percentage of poor and homeless is about the same as the overweight and obese. Who are the poor? Think those rising numbers correlate with the "fat" problem?

The bottom line is to empower yourselves with knowledge,take control of your own "diet."Live well,eat for health, live long and prosper.

Rich Fiber Source

Again the focus is on an ordinary, readily available and affordable member of the legume family, that packs a nutritional wollop! It's the almighty lima bean, also known as the butter bean. These beans are very affordable and belong in any dry pantry. If you are able,get fresh, frozen or grow your own,even better!
The lima is a great source of dietary fiber,protein,potassium, copper, and especially good for diabetics and sufferers of hypoglycemia, as are most members of the legume family.They are among a group of antidiabetic foods that help lower insulin resistance.They make a huge contribution to a healthy well balanced diet for all of us. A simple dish, low in fat and can be prepared in 30 minutes follows:

You'll need:
cooking spray
1/2 medium onion, finely chopped
1 1/2 cups chicken broth
1 (16 ounce) package frozen baby lima beans

Heat a large saucepan over medium heat, and spray with cooking spray.
Saute onions until soft and translucent.
Pour in chicken broth, and bring to a boil.
Add lima beans, and enough water just to cover.
Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, until beans are tender.
Enjoy this quick side and look for more ways to include this super vegetable into your healthy diet.

Not just for Holidays

When most of us think about sweet potatoes, it is usually in regard to planning the Thanksgiving or holiday menu.They are traditionally served in a casserole called "candied" sweet potatoes.One would never guess from the name "sweet potato", that they are actually good for diabetics, and one of the most nutritious vegetables that any of us could ever eat. They are a distant relative of the potato, and not to be confused with yams.Learn more about this fascinating vegetable at the following address:http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

This root vegetable qualifies as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.Recently the sweet potato received classification as an "antidiabetic" food. Sweet potato has been given this label because of some recent animal studies in which sweet potato helped stabilize blood sugar levels and lowered insulin resistance.

Sweet potatoes already taste like dessert without adding anything. They are readily available in your local produce section and easy on your budget.Next time you shop, pick some up and try baking them as you would a regular potato, serve with a dollop of cinnamon butter for a nutritious, delicious and filling accompaniment to your main dish.Southern cooks use them in various ways all year round, not the least of which, they are famous for, sweet potato pie.

If you don't already use them in your meal planning, add sweet potatoes to your shopping list, and make them a regular part of your healthy diet.

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Weight Control

Sumo is a type of wrestling in the orient. It is steeped in tradition and disciplines ,rituals,which I'm not going to get into here, but reading about the lifestyle and history makes fascinating reading.
My purpose in researching the sumo wrestler, was to see what habits in their lifestyle result in the heavy body style, for which they are known.
I won't use the term "overweight", since they work to meet a certain standard associated with the sport and would'nt be deemed overweight by sumo standards of sumo weight control.

"Wrestlers are not normally allowed to eat breakfast and are expected to
have a nap after a large lunch. The most common type of lunch served is the
traditional "sumo meal" of chankonabe which consists of a simmering stew cooked
at table which contains various fish, meat, and vegetables. It is usually eaten
with rice and washed down with beer. This regimen of no breakfast followed by a
large lunch helps wrestlers put on weight so as to compete more
effectively. A nap after lunch also assists in this process."

"The negative effects of the sumo lifestyle become dangerously apparent
later in life. Sumo wrestlers have a life expectancy of between 60 and 65,
more
than 10 years shorter than the average Japanese male. They often
develop
diabetes and high blood pressure, and are prone to heart attacks.
The excessive
intake of alcohol leads to liver problems and the stress on
their joints causes
arthritis."

Can Calories Tell Time?

Q: Do calories know what time it is?
A: No

Q: Why is it considered bad to consume calories after a certain hour?
A: Because, for the majority of people, that is when their activities wind down for the day, and therefore calories aren't necessary for maintaining energy levels.People need to learn as much about managing their own nutrition and individual body requirements as possible, from a variety of sources. Each diet should be individualized accordingly.Think about a nurse who works third shift,as an example, wouldn't that person be "fueling" while the rest of us sleep?

Q:What do calories do when we sleep?
A: Calories are fuel, that keep you going during active periods,and even when you're sleeping,your body is burning up fuel,but at a resting rate!

Q:Do calories make you fat?
A:No, inactivity does, but the amount of calories needed by an individual varies according to their ability to expend those calories and according to their age,physical activity,job,physical limitations and so forth. We tend to use a one-size fits all approach in this country, to almost everything and everybody, no matter what the issue, but bodies are like snowflakes; no two are alike and we need to continually evaluate, adapt and adjust as we get older.

Q:Does daily caloric intake matter?
A:Yes, but that should not be the only consideration when choosing which foods to eat or serve.What matters is the source of the calories.Is it nutritious or just empty calories?Consider the health benefit of the food and the nutrients your body needs. If an avacado contains the same amout of calories as a piece of chocolate cake, which would you choose? Therein lies a problem for a lot of folks, in not understanding nutrition. We have to learn to eat for health benefits, wellness,wholeness and we will reap the benefit in less doctor's visit,energy,attitude,and enjoyment.

Kiwi Fruit

Kiwi fruit is a rich source of vitamin C. Its potassium content by weight is slightly less than that of a banana. It also contains vitamins A and E. The skin is a good source of flavonoid antioxidants.*Kiwi fruit was originally called Chinese Gooseberries but didn't become popular until a marketing campaign dubbed them Kiwi which is the official bird of New Zealand, now one of the largest producers of Kiwi fruit in the world.Strawberries and blueberries are also excellent sources for antioxidants and a combination of kiwi,strawberries and blueberries is a delicious topping for cereal or a light cheesecake.

Overweight Epidemic

"Overweight and obesity are associated with heart disease, certain types of cancer, type 2 diabetes, stroke, arthritis, breathing problems, and psychological disorders, such as depression",according to the Surgeon General.
The numbers are staggering when it comes to the economic cost of obesity(BMI-25) which was $117 billion as of 2000, affecting 61% of the population and traversing all genders, races and age groups, with the most dramatic rise in teens over the last 20 years.
I think it's hard to conceive of the enormity of the problem, when you hear so often in the mainstream media about anorexia and bulimia,it's shocking to realize that so many are affected by obesity in this great nation,while many other nations are facing hunger or starvation.None of these are good problems to have,but it seems to me that $117 billion would go a long way toward solving any of them!
Overweight and obesity is a very serious and it has made me think about what possibly could be at the root of the problem. It did occur to me that the problem seems to have escalated in direct correlation with rise in consumption of fast food by an entire generation,related to the rise in women working outside of the home and having no time to prepare nutritious meals.....however, I don't mean to over simplify. There are many factors that no doubt have attributed to the problem as well., but lose gradually and sensibly.

Well Stocked Pantry

Well, it's Saturday and I'm sure a lot of folks are doing their weekly shopping. It is a good time to completely evaluate what you have on hand, clean out your refrigerator and discard any suspicious looking leftovers.Make sure you go, armed with a list and stick to it!
Today we're focusing on the "dry pantry." If you have an existing one or you're just starting out or starting over,build it over time, taking advantage of sales and coupons.It may take several months of diligence, but once established, will save you money throughout the year.Also you want to accumulate good see-through containers to transfer your goods into once you get them home.Also try to look for simple turntables(dollar store)for spices and small cans or bottles that can "hide".This allows better organization and the ability to tell at a glance if you're running low on something.Kids can be involved in this process which will allow them to participate and gain a life skill, as well.Everyone's tastes and family size is different, but even if you're a single, you'll benefit and take pride in your pantry!
Here is a sample basic list.Make sure you keep a running inventory to shop from.
Sample Basic Dry Goods List to Start:
Coffee
Corn Meal
Flours(unbleached,whole grain)
Oatmeal
Dry milk powder
Sugar
Dry Beans
Lentils
Dry Peas
Rice(brown and white)
Popcorn
Pasta variety
Tea
Biscuit mix
Grits
Baking soda
Vinegar
Syrup

Make Your Own Peanut Butter

Name brand peanut butter is filled with salt, sugar, corn syrup, hydrogenated vegetable oils, artificial flavorings, chemical preservatives and synthetic coal tar dyes to give it a "healthy" color,even though it's unwholesome and addictive.Peanut butter tastes great by itself,and it wouldn't seem necessary to add hydrogenated oil to a legume that is already over 50 % oil.
Anyone with a blender or food processor can make their own peanut butter( or other nut butters)Like anything else homemade, you control the ingredients.You'll need 2 cups of shelled roasted peanuts, a tablespoon of peanut oil and 1/2 tsp. of salt unless the peanuts are already salted.If using a blender, put the oil in first. Add the peanuts and salt next. Blend until desired consistency is reached. In the food processor, use the metal blade to process ingredients continuously for 2 to 3 minutes.Stop the machine to scrape down the sides of the bowl. Continue to process until the desired consistency is obtained. This makes a cup of peanut butter that will keep in the refrigerator up to 2 weeks.


Excerpted from an article by Carroll Pellegrinelli

Gradually Change Your Eating Habits

I just wanted to check in for a couple of minutes and share a few thoughts I had regarding diet,weight loss and weight control.During a recent conversation with one of my sons regarding the issue of being overweight,which he is not, but his older brother is.I agreed with his observation that people don't change their eating habits as they get older or as they move into a more sedentary job or lifestyle."Back in the day" a lot of our predecessors,including women and children, expended most of their calories during the day with physical work. The heaviest meals of the day, on the farms anyway, were breakfast, and dinner,with supper being served in the evening and usually the lightest meal of the day.People rose early and went to bed early as well.
Basically we developed a love for all these traditional food from our mothers and grandmothers(comfort food)but we're on the whole not as physically active as they were, and we tend to skip breakfast altogether and eat the heaviest meal at a "fashionably late, European eight."
Maybe gradually, we could somehow retrain ourselves to getting the heavy eating over with by mid-afternoon and just have a light lunch in the evening, followed by a brisk walk.If we get everyone in tune with that maybe we could try cutting down on salt,sugar,saturated fats,white flour...................Every journey starts with the first step.Thoughts?

Cinnamomum

Hey cinnamon lovers!
If you already use a lot of cinnamon in cooking or like to put some in your coffee, you're not only experiencing the joy and aroma of one of the most ancient and revered spices, that may have even led to the discovery of America......but, receiving a health benefit as well, such as lowering ldl.Most cinnamon used in the U.S. comes from Indonesia and is taken from the inner bark of evergreens in the cinnamomum family.The bark is laid out to dry until it becomes curled into the "quills" we are familiar with.
Here's a quick recipe that's good anytime if you love cinnamon,crunch,nuts and health in your snacks!You'll need:

1/3 cup sugar
2 tsp. cinnamon
1/2 tsp. allspice
1 egg white
3 cups mixed nuts
Directions:
1. Preheat your oven to 250 degrees then, mix sugar and spices and set aside in a small bowl.In a large bowl,beat egg white until foamy, add nuts and toss until coated,add spices then toss to coat.
2.Spread mixture out on cookie sheet
3.Bake 1 hour, stirring once.Remove and cool. May be stored in an airtight container for up to 2 weeks.

Calories per serving= 169 Sodium= 137 Cholesterol= 0 mg Carbs= 9 g Fat= 13 g
Protein= 4 g

Fast Food Tips

Not all fast food is bad.It is unavoidable a lot of times, so here are some tips:
1.Avoid extra sauces or order the sauce on the side so you can control the portion.
2.Save on those calorific sodas..........drink water!
3.Consider looking up nutritional information online to make a more informed choice once you get there. Most chains have the information available online now.
4.Beware the salads.Use only half the dressing packet or ask for a lighter version.
5.Choose grilled over fried.


Ciao!

Raisins for your Health

This is one of the basic pantry items to have on hand to add a healthy twist to snacks,baked goods, salads, meatballs or whatever you choose.

Fat free raisins are a nutritious energy source similar in energy density to the popular energy bars.Also, the energy provided is well utilized by the active body.The USDA has developed a measure or way to quantify antioxidant activity in foods which gives them an oxygen radical absorbance capacity rating known as "ORAC". Raisins rate very high in ORAC. As an example; the average daily recommendation of 5 servings of fruit and vegetables has an ORAC value of 1700. The same ORAC value can be found in 2 ounces of raisins, reason enough to keep some on hand!

Light Dessert

Eating light can be delicious as well as healthy.Try this simple dessert after a meal or as a breakfast topped with crunchy cereal.

Ingredients:
2 cups plain or vanilla yogurt
3 Tbsp. honey
3/4 tsp. lemon zest
1 Tbsp.+ 1 tsp. lemon juice
4 cups fresh strawberries hulled and halved

Instructions:
Combine first 4 ingredients
Serve strawberries in individual bowls with the lemon cream.

Nutrition information:
Calories=166 Calories from fat=12% Cholesterol=7mg Protein=9g Carbs=32g Sodium=82mg

Teaching Kids Nutrition

I don't know how many if any folks, have taken notice that I've been away from my computer for a while and haven't posted. Well, I've been visiting my grandkids for a few weeks and observing their eating habits, which I find alarming! I think they are probably typical for their ages,5,8, 13 and a 14 year old who is my only granddaughter.I don't visit often so I don't have a lot of influence to wield! But I think with the population facing 60% overweight adults, teaching kids about good nutrition is mandatory! The problem is, as I see it,kids get addicted to the same things we do; namely salt,sugar,fats,white flour.That's what they run on until meal time, but they can get away with it because they burn it off.When they get older like the rest of us,if they continue to eat like they do now but become less active, then they will join the overweight bunch! Anyway I think kids need to be taught about good nutrition, but along with that, the importance of activity.Adults that aren't as active as they used to be for whatever reason, need to adjust their eating habits, of their own free will before circumstances take the choice away.

Soothing Tea

Ginger Honey and Lemon Tea

I have been making this tea whenever I feel something coming on or am already sick. Usually, it will curb the cold before it takes hold, but in either case, you’ll find this tea not only gives relief, but also works on stimulating your immune system and warms you up.
You probably know that lemon is high in Vitamin C. It is also full of phytochemicals. These are plant constituents that help boost the immune system and much more.
Ginger and honey are also well documented to help the immune system
Directions:
Fill up your teakettle and get it boiling.
Meanwhile, grate a one-inch piece of fresh ginger root.
Get a thermos out, a 1 quart works well
Put the ginger in the thermos.
add 4 tablespoons lemon juice
add 3 tablespoons honey
When your water is boiled, pour it in the thermos.
Cover it up and let it sit for 20 minutes.
Strain into a tea cup and enjoy!
*If you don't have a thermos, you can prepare it in an open pan,but you'll just have te reheat it.