How Well Do You Speak Your Truth? – DivineCaroline

Double Post Today…such a GREAT article!

How Well Do You Speak Your Truth? – DivineCaroline

ALMOND CHEESE

I don’t do a lot of dairy in my diet for digestive reasons. Therefore as a substitute, Keith and I drink a lot of Almond Milk, which is high in magnesium, potassium and Vitamin E. So we were thrilled to find almond cheese! It tastes great and it is easy to cook with because it melts well.

The brand we buy is pictured above (Lisanatti) and we find it at Whole Foods and The Natural Grocer. It comes in 4 flavors: Cheddar, Mozzarella, Jalapeno, and Garlic & Herb. My favorite is the cheddar and Keith likes the jalapeno. Try it out…it is low in calories and fat plus it packs a good amount of protein and calcium per 1 oz. serving. Now how great is that?!?

Oh..and did I mention that it is also gluten-free, soy-free, AND cholesterol-free? It just keeps getting better and better…

Don’t Go EEWWWW Before You Try This!!

TOMATO & PB SANDWICH
1 slice toast (rye,whole wheat, bagel, etc…)
1 tablespoon peanut butter
3-4 thick slices of tomato
pepper
salt

Spread peanut butter on HOT toast. Completely cover the toast with tomato slices. Sprinkle liberally with black pepper, and add just a bit of salt, if desired. EAT!!!

50 WORST Cities for Fall Allergies

Ever wonder exactly what an “allergy” is? According to WebMd, “allergies are an abnormal response of the immune system where the body’s defenses react to a usually harmless substance in the environment, such as pollen, animal dander, or food. Almost anything can trigger an allergic reaction, which can range from mild and annoying to sudden and life-treatening.”

WebMD has come out with it’s 2009 list of the worst U.S. cities for fall allergies. Cities are ranked based on four factors: prevalence data, seasonal pollen, allergy medicine use per patient, and the number of board-certified allergists per patient. Listed below are the top 50, but to see the full list of 100 go to http://www.webmd.com/allergies/news/20091002/100-worst-cities-for-fall-allergies

THE TOP 50:

1. McAllen, TX
2. Wichita, Kan.
3. Louisville, Ky.
4. Oklahoma City, Okla.
5. Jackson, Miss.
6. Dayton, Ohio
7. Augusta, Ga.
8. Tulsa, Okla.
9. Knoxville, Tenn.
10. Little Rock, Ark.
11. Madison, Wis.
12. San Antonio, TX
13. Dallas, TX
14. New Orleans, La.
15. Baton Rouge, La.
16. Charlotte, N.C.
17. St. Louis
18. Birmingham, Ala.
19. El Paso, TX
20. Virginia Beach, Va.
21. Memphis, Tenn.
22. Chattanooga, Tenn.
23. Des Moines, Iowa
24. Austin, TX
25. Greensboro, N.C.
26. Omaha, Neb.
27. Columbia, S.C.
28. Philadelphia, Pa.
29. Kansas City, Mo.
30. New York, N.Y.
31. Poughkeepsie, N.Y.
32. Richmond, Va.
33. Indianapolis, Ind.
34. Allentown, Pa.
35. Cape Coral, Fla.
36. Bakersfield, Calif.
37. Nashville, Tenn.
38. Grand Rapids, Mich.
39. Syracuse, N.Y.
40. Tucson, Ariz.
41. Houston, TX
42. Buffalo, N.Y.
43. Tampa, Fla.
44. Charleston, S.C.
45. Columbus, Ohio
46. Lakeland, Fla.
47. Riverside, Calif.
48. Orlando, Fla.
49. Toledo, Ohio
50. Atlanta, Ga.

Where Texas Measures Up

CalorieLab (http://www.calorielab.com/) computed the fattest state rankings for this year (2008) based on the Behavioral Risk Factor Surveillance System database maintained by the Centers for Disease Control and Prevention.

Texas came in at #16 with 27.2% of the Texas population considered Obese and 65.8% of the Texas population considered to be Obese AND Overweight. Mississippi took the #1 spot as the fattest state and Colorado was #50 as the leanest. The good news is that in 2007 Texas was #12…so we are improving. But being the 16th fattest state out of 50 isn’t exactly something to jump for joy over!

According to the National Health Institute (NIH), “Overweight” is defined as a body mass index (BMI) value of 27.3% or more for women and 27.8% or more in men. “Obesity” is defined as a BMI of 30 and above. (Notable, some very muscular people may have a high BMI without health risks)

The body mass index (BMI) equals a person’s weight in kilograms (kg) divided by their height in meters (m) squared. Since BMI describes body weight relative to height, it is strongly correlated with total body fat content in adults.

To estimate BMI using pounds and inches, use the weight in pounds (lb) divided by the height in inches (in) squared and multiply the result by 704.5.

These are SCARY stats people!

Football Food

Football, Fall, and CHILI! The most natural combination! Here is a healthy chili that Keith and I love!

TURKEY & BROWN RICE CHILI

1 lb ground turkey breast
1 cup onion (chopped)
2 (14 1/2 ounce) cans diced tomatoes
1 (15 ounce) can pinto beans in chili sauce
1 (4 ounce) can green chilies (chopped)
2 tablespoon sugar
4 teaspoons chili powder
2 teaspoon ground cumin
1 teaspoon salt
2 cups cooked brown rice

Brown turkey and onion about 5 mins on till no longer pink. Mix all ingredients except rice in slow cooker. Cover and cook on low for 8 to 10 hrs or high 4 to 5 hours. Stir in rice cover and cook on high about 15 mins longer. Now DIG IN!!!

Serves: 6
202 CALORIES; 1.4g FAT (0.3g saturated fat); 35mg CHOLESTEROL; 531mg SODIUM; 31.1g CARBOHYDRATE; 4.1g FIBER; 9.4g SUGAR; 17.4g PROTEIN

This Could Be My Favorite!

Okay everyone I am posting what could quite possibly be my all-time favorite chicken meal. This is from Real Simple Magazine (about 2 years ago) and I make it all the time!! I LOVE it and it is super easy and super healthy. Plus it is a fool-proof impressive meal for entertaining. Now how could anyone NOT like that!

ROSEMARY CHICKEN WITH ZUCCHINI
1 pound new potatoes
2 carrots
2 small zucchini
2 tablespoons olive oil
2 tablespoons whole grain mustard
1 bunch of fresh rosemary
4 (6-ounce) boneless skinless chicken breasts
Salt and Pepper

Heat oven to 400 degrees F. Quarter the potatoes. Peel the carrots. Cut the carrots and zucchini into 2-inch sticks. Mix them in a bowl with olive oil, mustard, rosemary, ½ teaspoon salt and ¼ teaspoon pepper. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
Place everything in a 9X13 baking dish. Roast for 25 minutes. Toss the vegetables, turn the chicken and continue roasting until chicken is cooked through, 20-25 minutes more.

Yields: 4 servings
CALORIES 345; FAT 11g fat (2g saturated fat); CHOLESTEROL 94mg; SODIUM 933mg; CARBOHYDRATE 23g; FIBER 4g; SUGAR 4g; PROTEIN 37g

Tips For Healthier Kiddos!

Did you know that October is family health month? It is a time to look at the health and lifestyle habits of everyone in your household. One of the most important things parents can do is set good nutrition and fitness habits for their children at an early age that will last for years to come. Below are some tips to developing healthy habits for your kids:

1. Maintain an upbeat attitude! Healthy habits should be fun. If you are having a good time, then your kids will also look forward to nutrition and fitness instead of dreading it.

2. Make family exercise a priority!

3. Feed them breakfast! Studies show that children who eat breakfast learn and perform better in school.

4. Watch your child’s weight and make sure they stay within a healthy range for their age group.

5. Provide easy access to fitness. Keep some small exercise equipment around the house and encourage the kids to exercise during commercials and stretch before going to bed.

6. Follow the food pyramid. You can get personalized nutrition plans for your kids at http://www.mypyramid.gov/

7. Exercise with your kids! Ride bikes together, go rollerblading, or have a touch football game in the backyard. Pick a sport to enjoy together.

8. Work in the yard together. Try a small vegetable garden and let the kids help!

9. Don’t skip fruits and vegetables. Make sure both are a regular part of your child’s diet on a daily basis.

10. Allow periodic splurges! Forbidding goodies entirely is almost guaranteed to have your kids running for the vending machine at school. Allow the occasional treat as long as they are eating healthy most of the time. Follow the 80/20 rule!

11. Encourage active video games like Dance-Dance Revolution or Nintendo Wii.

12. Limit sugary drinks and sodas and instead replace them with water, low-fat milk or 100% fruit juices.

13. Establish a bed-time routine. Toddlers and kids need more sleep than adults – about 8 to 12 hours, depending on their age. Get them to bed early so they will be healthier, stronger and better able to concentrate.

14. Appreciate body diversity. Help them to recognize the wide variety of body shapes and sizes.

15. Eat together! Studies show that the families who eat together have children that tend to do better in school, avoid risky behaviors, develop high self esteem, and eat more nutritiously!

16. Give praise! Healthy changes require acclaim. Celebrate good food choices, fitness improvements, and more with positive reinforcement!

17. Pack a healthy lunch. Many school cafeteria meals are high in saturated fat, sodium, and cholesterol and too low in fiber and nutrient rich fruits, vegetables and whole grains.

18. Model respect. Show appreciation of your own body type so your kids appreciate theirs. Don’t let them hear you complain about your thighs or about how much you overate.

19. Promote sports. Team sports teach kids more than just fitness – they improve motor skills, increase self esteem, and foster cooperation and teamwork.

20. Use positive language all the time! Positive words can turn into positive actions! Frame healthy habits as good and exciting so your child will view them similarly.

5 Pre-Race Nutrition Mistakes to Avoid

Fall is approaching which means the runner’s start coming out of the woodworks and focusing on races. Whether it is a 5K, 10K, Half Marathon or a Marathon your nutrition is just as important as your training. Here are 5 common mistakes that runner’s make prior to their race!

The Mistake: Eating a box of pasta. Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You’re going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.

The Fix: Consume moderate quantities—not huge portions—of carbs for several days prior. Massive amounts of any food throw your system a curve ball. Have oatmeal for breakfast, potatoes at lunch, and pasta for dinner. Space it out and eat just to fullness, so you don’t get indigestion or have trouble sleeping.
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The Mistake: Drinking gallons of H20. Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes (the minerals responsible for optimum muscle contraction). Diluted electrolyte levels can cause muscle weakness or cramping.

The Fix: In the days leading up to your race, drink fluids as you normally would to stay hydrated. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, drink 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

The Mistake: Loading up on fiber. Normally, runners should make sure to eat lots of cruciferous vegetables, beans, and whole grains. And if you’re used to such foods, all that roughage right before a race may pose no problems for you. But if you’ve been living on pizza and burgers, now is not the time to become a vegan. Loading up on high-fiber foods can cause uncomfortable gas, especially if your stomach is plagued by pre-race jitters.

The Fix: If you think fiber might be an issue, cut back on those foods three days before a major race. That includes beans and bran cereals-but not fruits and veggies, which you should eat in modest portions. Think one cup of pineapple, a handful of cherries, or a few broccoli florets. But, if you’re racing every weekend, reduce your fiber intake only on race day to make sure you don’t trim all fiber out of your diet.

The Mistake: Skipping breakfast. Too nervous or worried about feeling full, some runners can’t face food on race morning. But without it, you’re likely to bonk in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through. There’s no way to get enough fuel midrace to make up for the energy you missed at breakfast.

The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can’t stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won’t leave you feeling overly full.

The Mistake: Trying something new. If you’ve never had spicy salmon sushi, don’t order it the night before your race. You won’t know how a food affects you until you’ve tried it-and last-minute experimentation could send you bolting for the bathroom and leave you dehydrated.

The Fix: Stick with what you know for a week before race day. Check the race Web site to confirm which drinks and gels (if any) will be offered along the course so you can test them out in advance. Don’t be afraid to skip the pre-race dinner or hotel breakfast: If you’re not used to downing sausage burritos pre-race, you’re better off sticking with a familiar bowl of pasta. As long as it isn’t huge.

Bottom Line: Eat Better! In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.

Ode to Pamela’s Gluten Free Baking Mix

I “heart” Pamela’s Gluten-Free Pancake & Baking Mix! A few weeks ago I posted chocolate chip cookies that I made from the mix and now here are the muffins! (Keith and I also LOVE just the plain ole pancakes!!) You have GOT to try this stuff people!!

BANANA NUT MUFFINS

1 1/4 cups Pamela’s Gluten-Free Pancake & Baking Mix
1/4 cup water
1/3 cup honey
1/4 cup chopped walnuts (I actually used pecans)
1/2 cup mashed banana (I used 2 medium bananas)
1 egg, large
1 tsp vanilla

Preheat oven to 350 degrees F.

Mix all ingredients together and spoon 2/3 full into a greased muffin tin (or use paper liners). Bake 18-20 minutes, or until toothpick inserted comes out clean.

Yields: 8 muffins
171.9 CALORIES; 5.04g FAT (0.73g saturated fat); 28.94mg CHOLESTEROL; 191.6mg SODIUM; 29.75g CARBOHYDRATE; 1.6g FIBER; 15.6g SUGAR; 3.01g PROTEIN

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