1-6oz can Chicken
1 tsp light mayo
3 oz Carb master vanilla yogurt
1/2 cup Chopped grapes
1/2 cup Chopped Celery
1/4 cup Dried Cranberries
Mrs Dash Lemon Pepper – add to taste
May also add chopped red onion for flavor
Iceburg or Romaine Lettuce leafs, to roll chicken mixture in.
Preparation
Mix above ingedients together and serve on lettuce. So Good! This was a HUGE hit at our open house!
41 / 15
Monday, June 28, 2010
hCG-Green Onion Soup
green onions (allowed amount)
2 c vegetable broth
1-2 t liquid aminos
1 t parsley
1 t stevia
1/2 t paprika
1/2 t salt
1/2 t dill
1/2 t thyme
1/8 t cayenne or red pepper flakes
1/8 t celery seed
Briefly steam the green onions until tender. Preheat saucepan over MED heat.
Chop steamed green onions.
In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.
2 c vegetable broth
1-2 t liquid aminos
1 t parsley
1 t stevia
1/2 t paprika
1/2 t salt
1/2 t dill
1/2 t thyme
1/8 t cayenne or red pepper flakes
1/8 t celery seed
Briefly steam the green onions until tender. Preheat saucepan over MED heat.
Chop steamed green onions.
In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.
Pico De Gallo
4 vine ripened tomatoes, chopped
1/2 medium red onion, chopped
2 green onions, white and green parts, sliced
1 Serrano chile, minced
1 handful fresh cilantro leaves, chopped
2 cloves garlic, minced
2 limes, juiced
salt and pepper to tase,
add a dash of cumin, for a spicy flavor
Mix all ingredents together, Let is stand 15 min to hour before using for the flavors to blend.
1/2 medium red onion, chopped
2 green onions, white and green parts, sliced
1 Serrano chile, minced
1 handful fresh cilantro leaves, chopped
2 cloves garlic, minced
2 limes, juiced
salt and pepper to tase,
add a dash of cumin, for a spicy flavor
Mix all ingredents together, Let is stand 15 min to hour before using for the flavors to blend.
Wednesday, June 2, 2010
Mushrooms with Mediterranean Stuffing
2/3 c low-fat cottage cheese
3 oz feta, crumbled
2 tbsp fresh dill
1 tsp lemon juice
1/2 tsp olive oil
1/2 tsp dried oregano
satl and pepper to taste
30 medium mushroom caps, cleaned and stemmed
Combine all ingredients except for mushrooms, in small bowl and mix until well blended.
Spoon about 1 tbsp of filling in each mushroom cap, garnish with fresh dill.
3 carbs
3 protein
3 oz feta, crumbled
2 tbsp fresh dill
1 tsp lemon juice
1/2 tsp olive oil
1/2 tsp dried oregano
satl and pepper to taste
30 medium mushroom caps, cleaned and stemmed
Combine all ingredients except for mushrooms, in small bowl and mix until well blended.
Spoon about 1 tbsp of filling in each mushroom cap, garnish with fresh dill.
3 carbs
3 protein
Wednesday, May 5, 2010
Mustard Steak
3.5 oz Filet or London Broil
1 t mustard powder
2 t balsamic vinegar
1/4 t salt
1/2 t pepper
2 cloves garlic (minced)
Mix all seasonings in a bowl. Coat steak evenly with mixture and let stand for 15 minutes. Broil or BBQ steak until desired doneness, let stand 5 minutes befor slicing and serving.
Serve with Asparagus spears,
and warm cinnamon apple!
1 t mustard powder
2 t balsamic vinegar
1/4 t salt
1/2 t pepper
2 cloves garlic (minced)
Mix all seasonings in a bowl. Coat steak evenly with mixture and let stand for 15 minutes. Broil or BBQ steak until desired doneness, let stand 5 minutes befor slicing and serving.
Serve with Asparagus spears,
and warm cinnamon apple!
Pork Chops with Mushroom Stuffing
(Also great with chicken or Steak!)
Yield 4 Servings
Ingredients
4 – 4oz Pork Chops (or 4 oz. Steaks or 6 oz. Chicken breasts)
8 oz Mushrooms
2 Tbs Green onion
1/8 tsp Salt
1/8 tsp Black pepper
1 Clove Garlic, minced
2 tsp Worcestershire
Preparation
Spray a large skillet with a non-stick cooking spray. Cook green onion and garlic over med. heat for 1 minute. Add chopped mushrooms, salt, and pepper. Cook for 2-3 minutes, until tender. Remove from heat. Using a sharp knife, cut a slit in meat to form a pocket. Place stuffing in pocket and secure with a toothpick. Brush both sides of meat with Worcestershire sauce. Place meat on grille and cook 10-15 minutes over medium heat. Turn once halfway through cooking.
35 / 11
(Also great with chicken or Steak!)
Yield 4 Servings
Ingredients
4 – 4oz Pork Chops (or 4 oz. Steaks or 6 oz. Chicken breasts)
8 oz Mushrooms
2 Tbs Green onion
1/8 tsp Salt
1/8 tsp Black pepper
1 Clove Garlic, minced
2 tsp Worcestershire
Preparation
Spray a large skillet with a non-stick cooking spray. Cook green onion and garlic over med. heat for 1 minute. Add chopped mushrooms, salt, and pepper. Cook for 2-3 minutes, until tender. Remove from heat. Using a sharp knife, cut a slit in meat to form a pocket. Place stuffing in pocket and secure with a toothpick. Brush both sides of meat with Worcestershire sauce. Place meat on grille and cook 10-15 minutes over medium heat. Turn once halfway through cooking.
35 / 11
Orem Open House
We are having an open house for a day of pampering at our Orem office! Thursday May 13th, 2010 11am-7pm. Complimentary spa treatments, $500 in giveaways, and 20% off all Glo mineral makeup and Glymed skin products. 20% off nutritional products. Lunch served from 11am-1pm. Don't miss out on all the fun!
ABSolute Weight Loss and Nutrtition Center
529 No 1200 W
Orem, Ut
801-226-5100
ABSolute Weight Loss and Nutrtition Center
529 No 1200 W
Orem, Ut
801-226-5100
Draper Open House
ABSolute Weight Loss and Nutrition OPEN HOUSE...Wednesday, May 19th from 4 to 7 pm. Come by for snacks and refreshments; Botox cosmetic special for $8/unit (only on day of event while supplies last...sorry no rain checks); 20% off nutritional products; demonstration of the Dermasound facial; enter drawings for giveaways. Please let your family and friends know. We hope to see you there.
Draper Office
405 E 12450 So
Draper, UT 84020
Draper Office
405 E 12450 So
Draper, UT 84020
Wednesday, April 21, 2010
Grilled Chicken w/green chile sauce
4 boneless chicken breasts
1 tablespoon olive oil
2 limes, juice only
1/4 tsp oregano
1/4 c water
10-12 tomatillos, husks removed, cut in half
1/2 c onion
2 gloves garlic, chopped fine
2 jalapeno peppers(can use canned)
1/4 c cilantro, chopped
salt and pepper to taste
1/4 c low fat sour cream
Combine oil, juice from 1 lime, oregano, salt and pepper in baking dish. Add chicken coating both sides. Cover and refrigerate overnight. Turn to marinate on both sides.
Next day: water, tomatillos, onion is a sauce pan. Bring to a gentle boil and cook for 10 minutes.
In blender place the mixture and add remaining ingredients, blend until smooth.
Grill chicken on BBQ, place on serving plate. Spoon tablespoon of sour cream over each chicken breast. Pour sauce over top of cream
29 g protein
10 Carbs
1 tablespoon olive oil
2 limes, juice only
1/4 tsp oregano
1/4 c water
10-12 tomatillos, husks removed, cut in half
1/2 c onion
2 gloves garlic, chopped fine
2 jalapeno peppers(can use canned)
1/4 c cilantro, chopped
salt and pepper to taste
1/4 c low fat sour cream
Combine oil, juice from 1 lime, oregano, salt and pepper in baking dish. Add chicken coating both sides. Cover and refrigerate overnight. Turn to marinate on both sides.
Next day: water, tomatillos, onion is a sauce pan. Bring to a gentle boil and cook for 10 minutes.
In blender place the mixture and add remaining ingredients, blend until smooth.
Grill chicken on BBQ, place on serving plate. Spoon tablespoon of sour cream over each chicken breast. Pour sauce over top of cream
29 g protein
10 Carbs
HCG_chicken Wraps
3.5 oz chicken
2 green cabbage leaf
2 Napa cabbage leaf Shredded
garlic
3 T balsamic vinegar
onion powder, salt, pepper
Mis all ingredients excapt cabbage leaf. Cook until chicken is done, then add the shred cabbage, cook until cabbage is slightly cooked. Take the 2 cabbage leaves and split the chicken mixture, roll into a wrap and serve.
2 green cabbage leaf
2 Napa cabbage leaf Shredded
garlic
3 T balsamic vinegar
onion powder, salt, pepper
Mis all ingredients excapt cabbage leaf. Cook until chicken is done, then add the shred cabbage, cook until cabbage is slightly cooked. Take the 2 cabbage leaves and split the chicken mixture, roll into a wrap and serve.
Chilled Shrimp with cocktail sauce
1 1/2 lbs large raw shriimp in their shells
1 2/3 C V-8 Juice
1/3 c prepared horseradish(I prefer unprepared)
Bring a large pot of water to boil, with salt. Add the shrimp, reduce heat to medium, cook until shrimp are just firm. (3 to 4 min) DO NOT OVER COOK! Immediately transfer the shrimp into a bowl of ice salted water to cool.
In a small saucepan, bring the V8 juice to a boil. Reduce the heat to medium and cook until reduced to 1 cup, 10- 15 min. Let cool. Stir in the horseradish and chill until cold.
1 2/3 C V-8 Juice
1/3 c prepared horseradish(I prefer unprepared)
Bring a large pot of water to boil, with salt. Add the shrimp, reduce heat to medium, cook until shrimp are just firm. (3 to 4 min) DO NOT OVER COOK! Immediately transfer the shrimp into a bowl of ice salted water to cool.
In a small saucepan, bring the V8 juice to a boil. Reduce the heat to medium and cook until reduced to 1 cup, 10- 15 min. Let cool. Stir in the horseradish and chill until cold.
Mustard Steak
3.5 oz London Broil
1 t dry mustard
2 t balsamic vinegar
1/4 t salt
1/2 t pepper
2 gloves minced garlic
Mix all seasonings in bowl. Spread evenly over steak, broil or BBQ until desired doneness. Let stand for 5 min before slicing. Slice against the grain and serve with Salad.
1 t dry mustard
2 t balsamic vinegar
1/4 t salt
1/2 t pepper
2 gloves minced garlic
Mix all seasonings in bowl. Spread evenly over steak, broil or BBQ until desired doneness. Let stand for 5 min before slicing. Slice against the grain and serve with Salad.
Wednesday, April 7, 2010
Citrus Tequlia Shrimp
Yield 4 servings
1 1/2 Lbs Shrimp
1/4 Cup Tequila
2 Tbs Frozen orange juice
2 Tbs Lime juice
1 Jalapeno, diced
1/2 tsp Salt
2 Tbs Cilantro, chopped
1 Red bell pepper, sliced
2 Cloves Garlic, minced
1 Onion, sliced
Stir together tequila, orange juice concentrate, lime juice, garlic, jalapeno, salt, and cilantro. Add shrimp and refrigerate for 30 minutes. Cook bell pepper and onion for 2-3 minutes or until tender. Add shrimp mixture to pan and cook until shrimp is pink in color.
36 / 15
1 1/2 Lbs Shrimp
1/4 Cup Tequila
2 Tbs Frozen orange juice
2 Tbs Lime juice
1 Jalapeno, diced
1/2 tsp Salt
2 Tbs Cilantro, chopped
1 Red bell pepper, sliced
2 Cloves Garlic, minced
1 Onion, sliced
Stir together tequila, orange juice concentrate, lime juice, garlic, jalapeno, salt, and cilantro. Add shrimp and refrigerate for 30 minutes. Cook bell pepper and onion for 2-3 minutes or until tender. Add shrimp mixture to pan and cook until shrimp is pink in color.
36 / 15
Eat Breakfast
The first – and easiest – step you should take towards becoming more healthy is so, so simple; it’s eating breakfast. Benefits of eating Breakfast include:
a revved up metabolism started early so that it burns the maximum number of calories to fuel your activities fewer total calories consumed throughout the day
an increased leptin output. Leptin is a hormone that suppress the appetite.
Since leptin suppresses appetite, it follows that those of us who eat breakfast would take in fewer calories throughout the day. In fact, researchers at the University of Texas, El Paso, studied the food diaries of 586 men and women and determined that the more food people ate in the morning, the fewer calories they consumed in an entire day. So eat up early – though what we eat for breakfast may affect what we eat later on.
That’s right. Your first step to losing weight – eating breakfast – is not as simple as just popping any convenience food into your mouth. Eating refined carbohydrates such as sugary cereals, toasted white bread, waffles, or bagels will likely begin an overeating cycle
a revved up metabolism started early so that it burns the maximum number of calories to fuel your activities fewer total calories consumed throughout the day
an increased leptin output. Leptin is a hormone that suppress the appetite.
Since leptin suppresses appetite, it follows that those of us who eat breakfast would take in fewer calories throughout the day. In fact, researchers at the University of Texas, El Paso, studied the food diaries of 586 men and women and determined that the more food people ate in the morning, the fewer calories they consumed in an entire day. So eat up early – though what we eat for breakfast may affect what we eat later on.
That’s right. Your first step to losing weight – eating breakfast – is not as simple as just popping any convenience food into your mouth. Eating refined carbohydrates such as sugary cereals, toasted white bread, waffles, or bagels will likely begin an overeating cycle
Triple Decker Vegetable Omelet
1 C finely chopped broccoli
1/2 c diced red bell pepper
1/2 c green onions
1 glove garlic
3/4 c cottage cheese
2 tbs grated parmesan cheese
1/2 t italian seasoning
1 1/2 c EGG BEATERS, divided
1/2 c chopped tomato
In a nostick skillet, saute broccoli, bell pepper, green onions and garlic in small amount of butter or non stick spray. Remove from skillet, stir in 1/2 c cottage cheese. Keep warm. Combine Parmesan Cheese, italian seasoning.
In same skillet, melt 1/2 t butter. Pour 1/2 cup of EGG BEATERS into skillet. Cook, lifting edges to allow for uncooked portion to flow underneath(needs to be thin) When set, slide onto ovenproof plate. Top with half each of the vegetabel mixture and cheese mixture and set aside.
Prepare 2 more omelets with remaining egg beaters, keep layering with eggs and vegetables. Top with remaining cottage cheese and tomato. Bake at 425 for 5- min.
Serves 2
32 protein
14 Carbs
3 fat
1/2 c diced red bell pepper
1/2 c green onions
1 glove garlic
3/4 c cottage cheese
2 tbs grated parmesan cheese
1/2 t italian seasoning
1 1/2 c EGG BEATERS, divided
1/2 c chopped tomato
In a nostick skillet, saute broccoli, bell pepper, green onions and garlic in small amount of butter or non stick spray. Remove from skillet, stir in 1/2 c cottage cheese. Keep warm. Combine Parmesan Cheese, italian seasoning.
In same skillet, melt 1/2 t butter. Pour 1/2 cup of EGG BEATERS into skillet. Cook, lifting edges to allow for uncooked portion to flow underneath(needs to be thin) When set, slide onto ovenproof plate. Top with half each of the vegetabel mixture and cheese mixture and set aside.
Prepare 2 more omelets with remaining egg beaters, keep layering with eggs and vegetables. Top with remaining cottage cheese and tomato. Bake at 425 for 5- min.
Serves 2
32 protein
14 Carbs
3 fat
Monday, March 22, 2010
Family Meal Time
Success Stories
Make Time for a Family Meal
Eating a meal with your family is a great way to share healthy foods and stay up to date on what's happening in one another's lives! But did you know that it's also good for your family's health? A recent study found that girls who ate five or more meals a week with their families had a lower risk of developing unhealthy eating habits and eating disorders. Other studies have linked regular family meals with lower rates of obesity, drug use, smoking, and suicidal thinking among adolescents. With all the benefits you and your family can derive from eating together, how can you afford not to?
Get started this week with these tips:
•Set a time for the meal — just remember who has basketball practice or dance lessons on which day!
•Share food preparation and clean-up duties — your kids will love helping you prepare the meals, and if everyone is involved in cleanup, no one can complain about it!
•If they're old enough, let the kids help wash, peel, and cut up vegetables.
•If your kids are too young to help cook, they can still be involved — by choosing what vegetables they want at dinner, for example, or by stirring ingredients in a bowl.
•Don't let anyone opt out of the meal. Including everyone emphasizes the importance of the family's time together.
•Turn off the TV and computers — focus on eating and talking!
•Eat slowly and enjoy the food, the conversation, and the laughter.
•Keep mealtime conversation positive and avoid sensitive subjects. The point is for all of you to enjoy yourselves — not argue!
With a little practice, your family mealtimes will become something you all look forward to. Give it a try!
Make Time for a Family Meal
Eating a meal with your family is a great way to share healthy foods and stay up to date on what's happening in one another's lives! But did you know that it's also good for your family's health? A recent study found that girls who ate five or more meals a week with their families had a lower risk of developing unhealthy eating habits and eating disorders. Other studies have linked regular family meals with lower rates of obesity, drug use, smoking, and suicidal thinking among adolescents. With all the benefits you and your family can derive from eating together, how can you afford not to?
Get started this week with these tips:
•Set a time for the meal — just remember who has basketball practice or dance lessons on which day!
•Share food preparation and clean-up duties — your kids will love helping you prepare the meals, and if everyone is involved in cleanup, no one can complain about it!
•If they're old enough, let the kids help wash, peel, and cut up vegetables.
•If your kids are too young to help cook, they can still be involved — by choosing what vegetables they want at dinner, for example, or by stirring ingredients in a bowl.
•Don't let anyone opt out of the meal. Including everyone emphasizes the importance of the family's time together.
•Turn off the TV and computers — focus on eating and talking!
•Eat slowly and enjoy the food, the conversation, and the laughter.
•Keep mealtime conversation positive and avoid sensitive subjects. The point is for all of you to enjoy yourselves — not argue!
With a little practice, your family mealtimes will become something you all look forward to. Give it a try!
Wednesday, February 24, 2010
Crunchy Pear and Celery Salad
Crunchy Pear and Celery Salad Recipe
Ingredients
4 stalk(s) celery, trimmed and cut in half crosswise
2 tablespoon vinegar, cider, or other fruit vinegar such as pear or raspberry
2 pkg non calorie sweetner
1/4 teaspoon salt
2 medium pear(s), red, ripe, preferably red bartlet or Anjou, diced
1 cup(s) cheese, cheddar, white, finely diced
1/2 cup(s) nuts, pecans, toasted, chopped pepper, black ground, to taste
6 piece(s) lettuce, butter, or other lettuce, large leaves Preparation
1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar, sugar and salt in a large bowl until blended. Add pears; gently stir to coat.
3. Add the celery, cheese and pecans; stir to combine. Season with pepper.
4. Divide the lettuce leaves among 4 plates and top with a portion of salad. Serve at room temperature or chilled.
15 carbs
6 protein
Ingredients
4 stalk(s) celery, trimmed and cut in half crosswise
2 tablespoon vinegar, cider, or other fruit vinegar such as pear or raspberry
2 pkg non calorie sweetner
1/4 teaspoon salt
2 medium pear(s), red, ripe, preferably red bartlet or Anjou, diced
1 cup(s) cheese, cheddar, white, finely diced
1/2 cup(s) nuts, pecans, toasted, chopped pepper, black ground, to taste
6 piece(s) lettuce, butter, or other lettuce, large leaves Preparation
1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar, sugar and salt in a large bowl until blended. Add pears; gently stir to coat.
3. Add the celery, cheese and pecans; stir to combine. Season with pepper.
4. Divide the lettuce leaves among 4 plates and top with a portion of salad. Serve at room temperature or chilled.
15 carbs
6 protein
Friday, February 12, 2010
Mexican Chicken Soup
3.5 cooked chicken, shredded into bite-sized pieces
3-4 cloves minced garlic
1 t cumin
1/2 t onion powder
1/2 t chili powder
1/2 t cayenne (use less if you don't want it as spicy)
diced tomato
2-3 c homemade chicken broth
1/4 c fresh chopped cilantro (optional)
Preheat pot over medium-high heat.
Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
Bring to a boil.
Reduce heat to a simmer, and add chicken.
Simmer for 20 minutes.
Stir in cilantro, and simmer for 5 minutes more.
3-4 cloves minced garlic
1 t cumin
1/2 t onion powder
1/2 t chili powder
1/2 t cayenne (use less if you don't want it as spicy)
diced tomato
2-3 c homemade chicken broth
1/4 c fresh chopped cilantro (optional)
Preheat pot over medium-high heat.
Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
Bring to a boil.
Reduce heat to a simmer, and add chicken.
Simmer for 20 minutes.
Stir in cilantro, and simmer for 5 minutes more.
Learning the difference between hunger and cravings.
When It’s Hunger
Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).
Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. The right combinaton of protein and carbs in your meals and snacks, should help keep your hunger at bay. We encourage you to eat 3 meals and snack before you get hungry. Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit .
When It’s a Craving
Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a rapid dip soon after. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of food can produce cravings as well. "Three-Bite Rule" Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.
Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).
Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. The right combinaton of protein and carbs in your meals and snacks, should help keep your hunger at bay. We encourage you to eat 3 meals and snack before you get hungry. Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit .
When It’s a Craving
Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a rapid dip soon after. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of food can produce cravings as well. "Three-Bite Rule" Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.
Thursday, January 28, 2010
Asparagus and Cashews
Simple asparagus gets crunch from cashews and flavor from a light dressing of sesame oil, marjoram, and lemon juice. This dish goes together fast and is low in calories and carbs.
Prep Time: 10 minutes
Cook Time: 7 minutes
Ingredients:
1-1/2 pounds fresh asparagus, trimmed and cut into 2-inch pieces
1 Tablespoon sesame oil
3 Tablespoons fresh lemon juice
1/2 teaspoon marjoram
2 Tablespoons chopped toasted cashews,
Steam the asparagus in a metal steamer over boiling water for about 6 to 7 minutes. Drain.
Combine asparagus with sesame oil, lemon juice, marjoram, and cashews. Serve.
Yield: 6 servings, 1/2 cup each
Nutritional Information (per 1/2 cup serving): 4 g fat 4 g carb; 2 g protein
Prep Time: 10 minutes
Cook Time: 7 minutes
Ingredients:
1-1/2 pounds fresh asparagus, trimmed and cut into 2-inch pieces
1 Tablespoon sesame oil
3 Tablespoons fresh lemon juice
1/2 teaspoon marjoram
2 Tablespoons chopped toasted cashews,
Steam the asparagus in a metal steamer over boiling water for about 6 to 7 minutes. Drain.
Combine asparagus with sesame oil, lemon juice, marjoram, and cashews. Serve.
Yield: 6 servings, 1/2 cup each
Nutritional Information (per 1/2 cup serving): 4 g fat 4 g carb; 2 g protein
Nutrition and Eye Care
Eye disease is one of the most common causes of permanent disability in the United States. More than 20 million Americans age 40 and older have cataracts, and 10 million Americans age 60 and over have age-related macular degeneration. These eye diseases occur as we grow older, and proper nutrition may have some affect on both of them.
AMD occurs when cells in the macula of the eye die. The macula is located in the center of the retina in the back of the eye, and is responsible for your sharp, central vision, which you need for reading and other tasks that require good eyesight. Once the macula is damaged, your vision is no longer clear, and you cannot make out fine details of objects. There is no cure for AMD, but proper nutrition may help prevent it from worsening.
The nutrients associated with eye health are vitamins C and E; carotenoids, beta carotene, lutein, and zeaxanthin; omega-3 fatty acids; zinc; and vitamins B6, B9 (folic acid or folate), and B12.
"Antioxidants, especially lutein, help deter build-up of waste products in the retina, which in turn helps reduce your risk for AMD,” says Jennifer K. Nelson, MS, RD, director of clinical dietetics and associate professor of nutrition at the Mayo School of Health Sciences in Rochester, Minn. “Folate and vitamin B6 decrease the presence of the blood chemical homocysteine, which lowers your risk for AMD. Antioxidants also help prevent the cross linking of proteins in the lens which can cause cataracts.”
A diet high in refined carbohydrates, such as white rice, white bread, and pasta, may actually increase your risk of developing AMD. These foods have a high glycemic index, which means they are broken down rapidly into blood glucose or sugar. Choose breads and pasta made from whole grains and brown rice for your complex carbohydrates.
On a personal note, I have realized how important proper nutrition and the right combination of vitamins and minerals are. Most of my life I have needed to wear some sort of eye correction. I could not even watch TV without my contacts in. The whole world was basically a blur. As I have improved my nutrition, adding the all important Vitamin B6, B12,Folic Acid and Antioxidants. Things started to change, things were not so blurry! Well, now after 2+ years, I no longer need contacts.
AMD occurs when cells in the macula of the eye die. The macula is located in the center of the retina in the back of the eye, and is responsible for your sharp, central vision, which you need for reading and other tasks that require good eyesight. Once the macula is damaged, your vision is no longer clear, and you cannot make out fine details of objects. There is no cure for AMD, but proper nutrition may help prevent it from worsening.
The nutrients associated with eye health are vitamins C and E; carotenoids, beta carotene, lutein, and zeaxanthin; omega-3 fatty acids; zinc; and vitamins B6, B9 (folic acid or folate), and B12.
"Antioxidants, especially lutein, help deter build-up of waste products in the retina, which in turn helps reduce your risk for AMD,” says Jennifer K. Nelson, MS, RD, director of clinical dietetics and associate professor of nutrition at the Mayo School of Health Sciences in Rochester, Minn. “Folate and vitamin B6 decrease the presence of the blood chemical homocysteine, which lowers your risk for AMD. Antioxidants also help prevent the cross linking of proteins in the lens which can cause cataracts.”
A diet high in refined carbohydrates, such as white rice, white bread, and pasta, may actually increase your risk of developing AMD. These foods have a high glycemic index, which means they are broken down rapidly into blood glucose or sugar. Choose breads and pasta made from whole grains and brown rice for your complex carbohydrates.
On a personal note, I have realized how important proper nutrition and the right combination of vitamins and minerals are. Most of my life I have needed to wear some sort of eye correction. I could not even watch TV without my contacts in. The whole world was basically a blur. As I have improved my nutrition, adding the all important Vitamin B6, B12,Folic Acid and Antioxidants. Things started to change, things were not so blurry! Well, now after 2+ years, I no longer need contacts.
Wednesday, January 6, 2010
Scrambled Eggs Florentine
2 Eggs
1/8 cup Fresh Basil, chopped
1/4 cup Frozen Spinach, cooked
4 oz Canadian Bacon, Cut
6 Egg Whites
1/2 Tbs Parmesan, grated
1/4 cup Diced Tomato, drained
In a bowl, mix together eggs, egg whites, basil, and parmesan cheese. Place spinach and tomatoes in a microwave safe bowl. Cook on high for 1 minute. Spray a medium sized skillet with a non-stick cooking spray and heat on medium. Poor egg mixture into pan and scramble. When eggs are almost cooked, add in spinach and tomato. Finish cooking until eggs are set.
30/16
1/8 cup Fresh Basil, chopped
1/4 cup Frozen Spinach, cooked
4 oz Canadian Bacon, Cut
6 Egg Whites
1/2 Tbs Parmesan, grated
1/4 cup Diced Tomato, drained
In a bowl, mix together eggs, egg whites, basil, and parmesan cheese. Place spinach and tomatoes in a microwave safe bowl. Cook on high for 1 minute. Spray a medium sized skillet with a non-stick cooking spray and heat on medium. Poor egg mixture into pan and scramble. When eggs are almost cooked, add in spinach and tomato. Finish cooking until eggs are set.
30/16
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