Great snacks for only 100 calories

Great snacks for only 100 calories

 October 23rd, 2012 

100 calorie snacks

• 2 pieces (.7 oz) light string cheese, like Sargento
• 14 walnut halves
• 50 raisins
• Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).
• Cheesy Roasted Asparagus: Four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°.
• Chocolate Banana: Half a frozen banana dipped in twosquares of dark chocolate
• 4 oz. non-fat cottage cheese
• 6 oz. Greek yogurt
• Jello fat free pudding cup
• 15 almonds
• 3 wedges Light Laughing Cow cheese
• Cheddar and Tomato Soup: ½ cup tomato soup with 1 tablespoon shredded low-fat cheddar cheese.
• 1 Tbsp reduced fat peanut butter and 5 small celery sticks
• 3 Tbsp hummus and 8 baby carrots
• 15 grapes and 1 packet Swiss Miss Fat Free Hot Chocolate
• 1 large apple
• 1 small banana
• 1 medium orange
• 1 medium pear
• 2 cups strawberries
• Half an apple spread with 2 tsp peanut butter
• 10 cashews
• 26 grapes . Try them frozen
• Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).
• Rice Cake and Almond Butter: One rice cake (try brown rice!) with 2 teaspoons almond butter.
• Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
• Cinnamon Applesauce: 1 cup unsweetened applesauce
• Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
• 1 hard-boiled egg
• Goldfish: About 40 fishies…try the cheddar kind!
• Chips n’ Salsa: 10 baked tortilla chips with ¼ cup salsa.
• Bacon Brussels Salad: Seven brussel spouts thinly sliced and mixed with one piece lean bacon, chopped.
• Crunchy Kale Salad: 1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar
• ½ cup lemon sorbet and ¼ cup blueberries
• 1 cup blueberries
• Chick Pea Salad: ¼ chickpeas with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes.
• Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
• 15 strawberries dipped in ¼ cup cool whip lite
• 45 steamed edamame
• 1 cup of mango slices
• 20 medium sized cherry tomatoes
• 12 Mini Sweet peppers
• 6 mini sweet peppers and 2 Tablespoons of lite house dressing (50 calories)
• Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
• Shrimp Cocktail: Eight medium sized shrimp boiled and served with 2 tablespoons classic cocktail sauce.
• 1 cup low calorie soup, like Amy’s Butternut Squash or Cream of Tomato or Healthy Choice Fiesta Chicken or Country Vegetable
• ½ cup non-fat frozen yogurt
• 1 fudgsicle
• Arctic ice cream

Nutrition Warriors Nutrition Consulting

Nutrition Warriors Nutrition Consulting

 October 22nd, 2012 

Have you been to the doctor for health problems and they can’t seem to help you? The only remedies that seem to be offered is medication. It’s time to find your underlying problem and start healing your body.

I work to balance the body through diet as well as lifestyle and environment. My goal is to help you achieve permanent positive changes that cultivate optimal whole body wellness. By getting to the root cause of symptoms through functional testing, and improving the processing of the nutrients you consume, you will enable your body to heal in the natural way it was meant to. Food has been used to heal for centuries with the belief that food is our medicine and our medicine is our food. Somewhere along the line, this has been forgotten. Our body is an amazing machine with an innate intelligence that wants to be well! If we feed it the proper nutrients, vitamins, and minerals we can live a long, and more importantly, a healthy life.

For more information

http://www.nutritionwarriorsconsulting.net

Classic Baked Apples

Classic Baked Apples

 October 18th, 2012 

A healthy fall treats that the kids can help make. It is gooey and delicious!
Heat the oven to 350
In a saucepan, stir together 1 cup of brown sugar, 1 cup of water, 2 Tablespoons of butter, a pinch of nutmeg and cinnamon. Bring to a simmer and cook 5 min to make syrup. Core and peel the top third of 4 baking apples such as Cortland. (Below is a chart of apples and what they are best used for)    Place then in a baking pan, fill the with raisins ( or cranberries)  and walnuts ( or almonds) then pour the syrup over them. Bake for 40 min. Serve warm with ice cream or yogurt on top , if you like.

For a quick and easy way I also make them in the microwave

INGREDIENTS:
2 apples
2 tablespoons brown sugar
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
2 teaspoons butter
DIRECTIONS:
1. Core the apples, leaving the bottom intact.
2. In a bowl, mix the brown sugar, cinnamon and nutmeg. Spoon the sugar mixture into the apples and set a teaspoon (or more to your taste) of butter on top of each apple. Place the apples in a deep casserole dish and cover.
3. Microwave for 3 1/2 to 4 minutes or until tender. Let the apples sit for a couple minutes before serving.

It’s The Great Pumpkin!

It’s The Great Pumpkin!

 October 17th, 2012 

Pumpkin is a heavyweight when it comes to potassium (564 mg ) and only 49 calories per cup. That is 33 percent more than a banana.
Potassium maintains the the water balance in the body. More potassium increases the sodium excreted from the body and lower blood pressure.
Potassium is linked to decreasing the risk of stroke. Athletes need to replenish potassium after exercising. Low potassium can cause the muscles to cramp.

Pumpkin is also high in beta-carotene, it reduces the risk of lung and colon cancers. It can also reduce rheumatoid arthritis by 41 percent.
Pumpkin is also a champion for your eyes. It has carotenoids lutein and zeaxanthin. All of these nutrients are protect your vision for healthy eyes.
And if that was not enough pumpkin also has Vitamin A plus calcium, iron, magnesium and phosphorus .
Carotenoids are need for fat absorption, so add a little butter and brown sugar and it is a great substitute for potatoes.

Surprisingly, a simple can of pumpkin puree is a safe and natural home remedy for treating both constipation and diarrhea in cats and dogs. Pumpkin is a wonderful source of fiber and has high water content. If your pet is constipated, the fiber in the pumpkin will soften the stools. If your pet is experiencing diarrhea, the fiber in the pumpkin will absorb the water in your pet’s digestive system which will help make the stools firmer.

Pumpkin is mainly eaten at Halloween and Thanksgiving, but we should eat it more often than that.  I like adding it to my smoothies and my family loves it when I make pumpkin pancakes.
Pumpkin  Pancakes

2 1/3 cups Original Bisquick® mix ( I use gluten free) 1/2 cup canned pumpkin 1 1/4 cups milk 1 teaspoon vanilla extract 2 tablespoons sugar 1 teaspoon pumpkin pie spice 2 eggs Maple Pecan Syrup 1 cup maple syrup 1 tablespoon butter 1/2 cup pecans Melt butter add pecans and maple syrup. Keep warm. Stir pancake ingredients until well blended. Pour batter onto hot greased griddle. Turn; cook until golden brown. Serve with syrup If I can find it in the store, I like to put in 1/2 package of Jello pumkin spice instant pudding it gives more flavor. If you add the jello don’t add the sugar and pumpkin spice. Perfect shake  for Autumn …makes your favorite Fall dessert a high-protein shake!  Pumpkin Protein Shake 1 cup of your favorite type of milk (I use unsweetened almond vanilla breeze) 1 serving of vanilla protein powder 1/2 cup pure pumpkin 2 teaspoon pumpkin pie spice (or 1/4 teaspoon cinnamon, 1/8 teaspoon each ginger and cloves) 1 cup of ice cubes optional: sweetener of choice (agave, stevia, honey, etc) Combine  all ingredients into a blender. Process until smooth and thick.  Puor into a large glass, add cool whip to top  if desired and a sprinkle of cinnamon on top. Makes one serving. Pumpkin, butternut squash 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 2 (12 oz) bags of butternut squash 2 small apples cored and sliced 1 teaspoon salt 1/4 teaspoon ground cinnamon 1/8 teaspoon ground ginger 1/8 teaspoon ground black pepper 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,apples, butternut squash,  spices; stir well. Bring to a boil; cover, reduce heat, and simmer 15 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 Tastes better the next day as a reheat.

Foods that promote healthy hair and nails

Foods that promote healthy hair and nails

 October 16th, 2012  Kim 

swiss chard
almonds
walnuts
cooked eggs
all have Biotin and a biotin deficiency is associated with brittle nails , hair loss, and seborrheic dermatitis.

Protein makes ups hair primarily. So an adequate amount of protein is needed daily.

Fish like salmon, tuna, sardines and cod
flaxseed and walnuts
all are high in Omega 3. Low omega 3’3 cause brittle hair

Spinach, kale, and other leafy greens are rich in beta-carotene, which converts vitamin A

Palmetto a dietary supplement can also help reduce  hair loss.

Royal Jelly

Royal Jelly

 October 15th, 2012

The beginning of a queen bees life she is just a normal bee. After they choose her to be the queen she begins to eat Royal Jelly and grow 40 percent larger than the regular bees and will lay over 3 million eggs!
Royal Jelly is high in B Complex vitamins. Many diseases respond well to B vitamins because they are needed for healthy metabolism. It also contains amino acids.

Foods to eat for hyperthyroid

Foods to eat for hyperthyroid

 October 12th, 2012 

Hyperthyroidism, or overactive thyroid, occurs when the thyroid gland makes excessive amounts of the thyroid hormones. Increased iodine intake, Graves disease, thyroiditis or tumors in the gland can lead to hyperthyroidism. Fatigue, heat intolerance, increased appetite, lack of concentration and anxiety are some of the symptoms associated with this condition. Your doctor may prescribe antithyroid medications or surgery, depending on the severity of the condition. Roughly 1 percent of Americans have hyperthyroidism, hypothyroidism is more common.

Great food to eat to

Raw is better or slightly cooked

broccoli                    brazil nuts ( 3 a day)

brussel sprouts               cauliflower

kale                            mustard                               turnips                          millet                   peaches

radishes ( these are the best and will help you the most eat daily if you can)

spinach                   mint                                    rosemary                         seafood

sea vegetables like kelp and seaweed.
Bugleweed is good but don’t take if you are breastfeeding.

Caffeine; alcohol; and added sugars, such as cane sugar, brown sugar, brown rice syrup, honey and corn syrup, may also worsen the condition. Use  stevia for a great  sugar substitute.

Taurine is an amino acid that is essential for the functioning of the nervous system and for maintaining fluid and salt levels in the blood. It also is a powerful antioxidant that protects the cells and tissues from the harmful effects of free radicals formed as a result of various metabolic processes in the body. The unstable free radicals, otherwise, react with the DNA and protein of healthy cells and damage them. Taurine can be obtained from foods such as meat and dairy products. Taurine supplements are available as tablets, capsules and powders. They often are used to boost energy levels and to increase athletic performance.

Sources

Livestrong and Conquering any disease