Kiwifruit

Kiwi actually has more vitamin C than oranges do!
Kiwi helps respiratory health, it reduces wheezing, shortness of breath, and night coughing. It helps prevent asthma. It is also great for your heart. It reduces the LDL cholesterol.Good source of Magnesium and potassium, both regulate blood pressure and lower triglycerides. It has as much potassium as a banana.The high content in dietary fiber helps improving diseases such as diabetes, by regulating sugar levels. Since fiber binds to toxic compounds in the colon and helps us pass it easier and helping prevent colon cancer.Fiber has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks. It helps protect eyes against age-related macular degeneration.

  Kiwifruit can also be used as a natural meat tenderizer! It contains an enzyme called Actinidin. Just cut in half and rub kiwi over the meat, and let stand for 10 to 15 minutes or longer. The enzyme Actinidin also breaks down protein in dairy products also but must be eaten right away.  Add it to your yogurt.

Great eaten in a fruit salad, or in a tossed salad, and just whole. Since they are only 45 – 60 calories it makes kiwi a great food to eat on a diet.

People with latex allergies are also most commonly allergic to kiwi.

Merry Christmas and Happy Chanukah

Merry Christmas and Happy Chanukah to all my friends and family. I hope that you all have a wonderful holiday.

Pumpkin Soup

Pumpkin Soup

• 1 cup chopped onion
• 2 cloves of garlic
• 2 stalks celery chopped
• 2 tablespoons olive oil
• 2 (14.5 ounce) cans vegetable broth
• 2 (15 ounce) can pumpkin puree
• 1 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1/8 teaspoon ground black pepper
• 1 Tablespoon curry
• 2 cup heavy whipping cream or unsweetened coconut milk
• Pinch of cayenne optional
• 1/4 cup of maple syrup optional to sweeten
• 1/2 cup roasted pumpkin seeds for garnish

Saute onion, garlic and celery with oil in a medium saucepan until tender. Add 1 can vegetable broth; stir well. Bring to a boil; cover, reduce heat, and simmer 15 minutes. Add remaining can of broth, pumpkin, spices; stir well. Bring to a boil; cover, reduce heat, and simmer 10 minutes, stirring occasionally.

Blend mixture in a blender or food processor until smooth. Will need to do in batches. Return mixture to sauce pan and add milk, and maple if desired.

Pour into bowl and garnish with pumpkin seed and Greek yogurt optional

Holiday Drinking

The holiday parties have begun and that usually means drinking.  Everyone should drink responsibly and DO NOT drive after drinking.

If you find that you have drank to much here are some helpful tips that might help you deal with the next day a bit easier.

•  Excessive alcohol consumption can lead to a magnesium deficiency, Individuals with lower magnesium levels may experience a more severe hangover.  (pumpkin seeds are very high)
• Eat eggs the next morning, it help break down toxins in your liver and will also give you energy.
• Drink lots of water, before you drink while you are and after. Dehydration causes headaches and makes it harder for your body to dilute the toxins in your body. Drink one glass of water to every alcoholic drink, it will help space your drinks and keep you hydrated.    Drink fruit juice to help rid the body of toxins and replenish vitamins.
• Vitamin C helps the liver to break down the alcohol, drink orange juice
• Eat foods high in potassium like a bananas, cantaloupe, papaya and carrots

The Tranquility Mineral

Magnesium helps your body absorb Vitamin C and Calcium, but it also helps decrease stress.  So during this stressful time of the year here are a few foods that you can eat while you are out shopping or an easy snack to pack for your kids for school.
A handful of any of these- Almonds, Brazil nuts, cashews, pine nuts, pumpkin seeds
1 medium Banana  (that's why monkeys are so relaxed)
1 cup of any of these-  Barley, oat bran, buckwheat, brown rice, whole wheat
3 oz. - Tuna
1 Cup of any of these- Black beans, artichoke, spinach
For a quick on the go snack try this recipe.
Granola

INGREDIENTS:

8 cups rolled oats 1 1/2 cups wheat germ 1 1/2 cups oat bran 1 cup pumpkin seeds 1 cup finely chopped almonds 1 cup finely chopped pecans 1 cup finely chopped walnuts 1 1/2 teaspoons salt

1/2 cup brown sugar 1/4 cup maple syrup 3/4 cup honey 1 cup vegetable oil 1 tablespoon ground cinnamon 1 tablespoon vanilla extract 2 cups raisins or sweetened dried cranberries 1 cup dehydrated banana chips

DIRECTIONS:

1.	Preheat the oven to 325 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil.
2.	Combine the oats, wheat germ, oat bran, pumpkin seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.
3.	Bake in the preheated oven until crispy and toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries and banana chips before storing in an airtight container.

Dog treats

Here's a recipe for your furry kids (dog) in your house.The treats have a cranberry or blueberry peanut butter yogurt  glaze on top

Cranberries and  blueberries, are 2 of the top 5 foods containing anti oxidants.  Raisins are not good for dogs because grapes are bad for dogs; raisins are dried grapes. Grapes have an adverse affect on the dogs organs (live and/or kidneys) causing them to shut down.

Safflower oil is used to help moisturize your dog’s skin. Pumpkin is also used because it has many health benifits for your dog.

1) Constipation: Pumpkin can be a very effective treatment for the occasional abnormal stool. (If your pet has regular GI issues, consult your veterinarian.) Pumpkins have a high water and fiber content and can act to hydrate the intestines and their contents when dogs are suffering from constipation. Start with 1 tsp for smaller dogs and 2 tsp for larger dogs at the first sign of constipation. The water and fibers will be absorbed by the dry stools in your dog’s intestines, and your pup should experience relief in a few hours.

2) Diarrhea: Pumpkin can also be used to treat diarrhea. The soluble fiber in pumpkins actually helps absorb excess water in the bowels that the body didn’t absorb properly, thereby helping to calm diarrhea. Start slowly, and adjust accordingly.

3) Urinary Health: Pumpkin seeds are high in essential fatty acids and antioxidants (good for overall healthy skin and fur), and the oils in pumpkins’ flesh and seeds are believed to support urinary health. They are also an excellent source of Vitamin A, beta-carotene, potassium and iron, and may even reduce the likelihood your pet will develop cancer.

4) Weight Loss: Pumpkin is also recently gaining popularity as a supplement to a dog’s food to aid in weight loss.

1 1/2 cups water

1/2 cup safflower oil

2 eggs

1 teaspoon vanilla

1 1/2 cups whole wheat flour

1 cup white flour

1/4 cup ground flax seed

1/2 cup cornmeal

1/2 cup rolled oats

Mix all ingredients in a bowl.  Divide dough in half.  Mix 1 Tablespoon of  canned pumpkin to dough .  Add 3 Tablespoons of peanut butter to the other dough ball.    Roll out dough on a floured surface.  Add flour if the dough if sticky. Cut into shapes place on an ungreased  cookie sheet and bake for 20-25 minutes at 400 degrees.

Cook and add yogurt icing (optional)

1 container of greek yogurt

1 Tablespoon peanut butter

add fruit Blueberries or cranberries if desire color or more nutrients.  My dog likes to like off the icing

Pregnancy and eating

The old wives tale is your eating for two. What leads to major weight gain is the idea that you now have a free ticket to eat anything. Pregnancy increases your energy needs and requires you to consume more calories than you normally would. Even though you are technically eating for two, however, your extra energy needs are well below what you probably think.
The energy requirements increase about 300 calories per day. So choose wisely and eat extra lean protein or dairy as your extra calories and not the cake. Add broccoli, cauliflower, brussel sprouts, green peppers, and tomatoes to your diet for vitamin C. Every pregnant woman should have extra folic acid. Lima beans, black beans, and chick peas are a good source of folic acid. Beef , turkey, One cup of cooked beans,One-half cup of tofu
1 ounce of pumpkin, sesame, or squash seeds are great choices for extra iron.

Have you check out my new website?

Fit and Fabulous has a new website!  I think you will find it easier to navigate.  I will still post on here for awhile. 
Go check it out
www.nutritionwarriors.net

Thanks Kim

Pumpkin spice cake Trifle

Ingredients

• 1 (14-ounce) packages spice cake mix
• 1 (5.1-ounce) box instant vanilla pudding mix ( or you can use pumpkin instant pudding)
• 1 (15-ounce) can easy pumpkin pie mix
• 1 (12-ounce) container frozen whipped topping
• 1/2 cup gingerbread cookies or gingersnaps
• butterscotch chips optional 

Directions

Bake the spice cake  according to the package directions; cool completely. Meanwhile, prepare the instant pudding Use only 2 1/2 cups of milk.  Stir the easy pumpkin pie filling, sugar, into the pudding. Cut cake in half and crumble 1 batch of cake into the bottom of a large, bowl. Pour 1/2 of the pudding mixture over the cake, then add a layer of whipped topping, crushed gingerbread cookies and butterscotch chips . Repeat with the remaining cake, pudding, and whipped topping. Sprinkle of the top with crushed gingerbread cookies, and butterscotch chips. Refrigerate overnight.

New addition to the Fit and Fabulous team

Chang is currently working in the field of nutrition research and have played an instrumental role in dozens of widely publicized studies. She’s worked with the Department of Agriculture, Johns Hopkins University and most recently University of California San Diego State. With her busy schedule she knows all about shopping on a budget and making healthy delicious meals fast. Her knowledge and inquisitive nature helps her create dishes that are uniquely satisfying. She loves trying new restaurants and entertaining; sharing food with the people she cares about. Her background is nutrition and research but her passion is food and people. 

Thank you everyone that voted for me, your kind words and support are greatly appreciated. My blog started Two and a half months ago and to be recognized already is a great motivator to keep doing what I am doing. I only dreamed that it would get noticed, and it did. I hope that it also gives others inspiration that may be thinking about perusing their dream, that nothing ventured nothing gained, and I have gained so much from this one week experience. I may not have won the Mutual of Omaha commercial but I have won something bigger, a new journey. From the bottom of my heart, Thank you. ♥

Aha Moments

Mutual Of Omaha asked me to talk about my Aha Moment for my blog.  Please watch  the video and and I hope that you will click on the LIKE button after.  Thank you everyone that follows my blog.  It is nice to be able to share my nutrition information and recipes with everyone.

http://ahamoment.com/moments/2542

Gout

Gout is a kind of arthritis. It can cause an attack of sudden burning pain, stiffness, and swelling in a joint, usually a big toe. These attacks can happen over and over unless gout is treated. Over time, they can harm your joints, tendons, and other tissues. Gout is most common in men.

Gout is caused by too much uric acid in the blood. The most common sign of gout is a nighttime attack of swelling, tenderness, redness, and sharp pain in your big toe. You can also get gout attacks in your foot, ankle, or knees. Your doctor may  do a blood test to measure the amount of uric acid in your blood.Or they can also take a sample of fluid from your joint to look for uric acid crystals. Avoid regular daily intake of meat, seafood, and alcohol (especially beer). Drink plenty of water and other fluids.  Read my tab Special Diets for more information.

Daylight Savings

Don't forget to set your clocks back an hour tonight. Enjoy the extra hour. What will you do with it? Will it be an extra hour of sleep or time to work out?

Stevia - The Zero Calorie All Natural Sweetner

Replace your sugar with a natural zero calorie herb

Stevia is a South American herb that has been used as a sweetener by the Guarani Indians of Paraguay for hundreds of years. The leaves of this small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 30 times sweeter than sugar.

Stevia has many excellent properties. The body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms - so there is no caloric intake. Stevia doesn't adversely affect blood glucose levels and may be used freely by diabetics.

Avoid Fall Leaf Raking Injuries

Soon the fall leaves will be leaving behind hours of raking and bagging.  Remember to follow some lawn clean up advise: wear gloves to protect your hands, wear skid proof shoes, stretch and always bend at the knees to collect leaves, and not at your waist.
And
"Never jump into a pile of leaves with a wet sucker."
  ~ Linus ~ It's the Great Pumpkin, Charlie Brown

Do Not Eat List !! For Gluten Free

Abyssinian Hard (Wheat triticum durum)
Alcohol (Spirits - Specific Types)
Amp-Isostearoyl Hydrolyzed Wheat Protein
Atta Flour
Barley Grass
Barley Malt
Beer (most contain barley or wheat)
Bleached Flour
Bran
bread Flour
Brewer's Yeast
Brown Flour
Bulgur
Cereal Binding
Couscous
Dinkle (Spelt)
Enriched Flour
Farina
Filler
Flour (normally this is wheat)
Fu (dried wheat gluten)
Germ
Graham Flour
Hard Wheat
Soy Sauce unless says gluten free
Kluski Pasta
Malt
Malt Vinegar
Matzah
Matzo
Matzo Semolina
Meringue
Orzo Pasta
Pasta
Pearl Barley
Roux
Rye
Semolina
Small Spelt
Spirits (Specific Types)
Spelt (Triticum spelta)
Sprouted Wheat or Barley
Teriyaki Sauce
Oil
Unbleached Flour
Whole-meal Flour

The following items may or may not contain gluten depending on where and how they are made, and it is sometimes necessary to check with the manufacturer to find out:

Artificial Color⁴
baking powder⁴
Caramel Color^{1, 3}
Caramel Flavoring^{1, 3}
Coloring⁴
Dextrins^1,7
Dry Roasted Nuts⁴
Gravy Cubes⁴
Ground Spices⁴
Non-dairy Creamer⁴
Smoke Flavoring⁴
Soba Noodles⁴
Soy Sauce⁴
Starch^{1, 4}
Vegetable Broth⁴
Vegetable Starch⁴
vitamins⁴

Did you Know?

• Muffins are worse than doughnuts. A chocolate frosted doughnut is 270 calories 3 teaspoons of sugar and 7 grams of fat.  A chocolate chip muffin is 610 calorie, 14 teaspoons of sugar and 7 grams of fat
• A serving of nuts or dried fruit is a 1/4 cup.  About the size if a golf ball
• Hummus serving size is 2 Tablespoons or the size of a golf ball
• Ice Cream serving size 1/2 cup or equal to 2 golf balls in size.  ( I guess Cold Stone love it is over sized)
• Two Tablespoons of Coffee Mate has more Calories than two Tablespoons of half and half
•  200 calories of pasta is 1 cup or about the size of a baseball. 

Boost your mood with these foods

Coffee
Vitamin B,  like fortified cereals
Protein,  fish, eggs or lentils
Eat daily to help a good mood from going bad.

The Humble Pumpkin

It is one of the vegetables which is very low calories; provides just 26 cal per 100 g and contains no saturated fats or cholesterol; but is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Recommended  to control cholesterol  and help loose weight.
It has the highest levels of Vitamin A. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining your  skin and vision.

Burning the Fat

In order to lose 1 pound you need to burn 3,500 calories.  If you burn 500 calories more than  you eat each  day you will lose approximately a pound a week.

Detox / cleansing Bath
1 1/2 - 1 3/4 cups Sea Salt
1 1/2 - 1 3/4 cups Epsom Salt
1/2 cup apple cider vinegar  ( for sensitive skin use 1/4 oats or 1/4 baking soda)

It is a great way to destress and  detox physically, mentally, and emotionally. It is also good for sore muscles. 
Soak for 20 -30 minutes in hot water ( preferably sweating a bit). Rinse off with water only.
 Relax

What Is The Best Cure For A Hangover?

Start off the night with a high-quality meal
It is vital to drink a good amount of water before, during and after your night of partying.

One of the  biggest secrets in eliminating that upset stomach and acid reflux in the morning is very simple. Take a Zantac BEFORE you start drinking. This very simple step will eliminate that acidic/upset stomach in the morning by neutralizing the toxins in your stomach as they occur. Before you go to sleep, eat something and drink more water.

Drink plenty of fluids to prevent dehydration it also helps in flushing toxins from the body. A Hangover Is Caused By Dehydration.  As a prevention method, drinking a glass of water for every alcoholic beverage slows down drinking, providing more time for the body to deal with the alcohol (the body can only process about three-quarters of an ounce of alcohol in an hour).
The morning after drinking

A nice sized breakfast could help start your day. Just be sure your stomach can handle what your putting into it. We don't want to be throwing up what you just put in. Hair of the dog is just a myth and will just post pone your agony.  Remember to continue to consume water/Gatorade continually to get your body re-hydrated! You are now on your way to a speedy recovery from that nasty hangover.

Bananas  and Apples  and honey are good sources of food that help in curing hangovers. Bananas would help calm the stomach while honey builds up the depleted sugar levels. Bananas are also rich in the important electrolytes, magnesium and potassium, which are severely depleted during heavy drinking, kiwi fruit or sports drinks work just as well.

Eggs
breaks down the hangover-causing toxin in the liver and help mop up the left-over toxins. 

Get plenty of sleep

The only true cure for a hangover is not to drink.

Dessert shake

calories 245/ protein 40 grams/ 25 grams carbs/ 2 grams fat

1 cup Chocolate Arctic zero ice cream

1.5 scoop chocolate protein

shot of sugar free chocolate syrup

8oz skim or almond milk

1/2 cup ice

Mix in Blender.

Artic Zero is found in the health food freezer section.   I like it because it low calories,  high in protein and is gluten free . 
A serving is 37 calories but don't worry if you get carried away the pint is only 150 calories. 

Your biggest weakness

What is the one food that is your weakness when you are dieting?  I know I can not resist a bowl of good ice cream.  I know some people have to have their chocolate or bread.  What is your guilty pleasure?

Goals

Did you stick to your diet or workout this weekend?  People that write down their goals have a higher rate of achievement than those that don't.  Write down your goals, it  will help keep you accountable and remember to reward yourself for your achievements.  A reward could be new music for workouts or new workout clothes.  Rewards don't need to be food.

Yummy ways to eat your fiber

Berries

You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day.  Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams

Produce that is worth buying organic

• Apples
• Pears
• Nectarines
• Peaches
• Strawberries
• Raspberries
• Cherries
• Bell Peppers
• Celery
• Potatoes
• Spinach

Start the Morning right with Breakfast

Morning menus are loaded with possibilities for energy foods, beginning with low-calorie eggs.  Try an omelet, which is rich in protein, iron, magnesium, potassium and calcium. Add whole-wheat toast and an orange or slice of melon for more minerals, fiber, complex carbohydrates and vitamin C. Other healthy foods include low-fat yogurt, oatmeal and enriched wheat-bran cereals with nuts and raisins. These offer calcium, iron, protein, fiber and other energizing nutrients. If you want less sugar, substitute blueberries for the raisins.

Lunch ideas

Hard boiled eggs make for another very convenient source of protein that will transport well to school and go down easily for most kids. Hard boiled eggs can also be sent along with a dill dip and fresh, chopped vegetables . My daughter's favorite is deviled eggs or a egg salad sandwich.

Energizing Foods

Start your day off right and add these foods to your breakfast.

Here are a just a few of the energizing foods that will do your body good. As long as you don't eat them in excess, these foods will make you feel lighter -- and more inspired to move around.

• Blueberries                                        Tea                                       Peppers
• Beans                                                 Soy                                      Tomatoes
• Cantaloupe                                        Nuts                                      Low fat dairy products
• Strawberries                                      Oatmeal                                Whole grains
• Mango                                               Citrus fruit                             Sweet potatoes
• Spinach                                            Salmon

Great Back to school healthy lunch box ideas

• Peanut butter and jelly. Try natural peanut butter, it's healthier.
• Canned pop-top black bean dip or hummus with crackers
• Individual cans of tuna
• Fruit!
• Protein bars  (I like Titan Bars)
•  Low-fat or fat-free yogurt
• Whole grain cereal (great for a pre-practice snack later in the day)
• Trail mix (not the kind with tons of sugary candy in it!)
• Pita chips
• Raw veggies with hummus or salsa
• Salads (skip the fried wontons or any fried topping), try a variety of greens, shredded carrots, chopped bell peppers, tomatoes etc. The more colors the better.
• Almost any kind of sandwich on 100% whole wheat bread or whole grain bread. Turkey breast, chicken breast and pork are lower in fat and healthy versions.
• Low -fat cheese and crackers

Welcome to my Blog

Many people strive to be fit so that they are healthy and are able to do the things that they enjoy.  I hope to help make nutrition easy to understand and share many great recipes and tips to help you and your family have a Fit and Fabulous life forever.   Great health should be obtainable to everyone!