Some Nutritious Brown-Bag Lunch Ideas

When you bring your own healthy lunch to the office, you’re assured of a tasty and nutritious meal. Here’s how to make brown-bagging it as easy as child’s play.

Bringing a brown-bag lunch to work has many benefits: Not only do you get foods you like but you can control your portion sizes, boost your nutrition, and save yourself a lot of time and money.

“The benefits of a healthy lunch are enormous,” says Joan Salge Blake, MS, RD, LDN, a spokeswoman for the American Dietetic Association and a clinical associate professor of nutrition at Boston University. When you pack your lunch yourself, you can choose Read more »

Good vs. Bad Carbohydrates for Your Diet

Carbohydrates are an important part of a healthy diet, but there’s much discussion about the good and bad carbohydrates. So how do you know which is which? The answer is both simple — and complex.

Carbohydrates and Your Diet: Good vs. Bad Carbohydrates

Carbohydrates, often referred to as “carbs,” are your body’s primary energy source, and they’re a crucial part of… Read more »

Grilled Pepper Salad Recipe

Check out this Great Grilled Pepper Salad Recipe!
Prep Time: 10 mins
Cook Time: 10 mins
Rest Time: 10 mins
Total Time: 30 mins

Ingredients

  • 4 medium pepper, bell, any color, mixed colors, halved, seeded and stemmed
  • 1/4 cup(s) olives, black, oil cured, pitted and halved
  • 1/4 cup(s) tomato(es), sun-dried and oil-packed, rinsed and chopped
  • 1 tablespoon oil, olive, extra virgin
  • 1 tablespoon vinegar balsamic
  • 1/8 teaspoon salt

Read more »

Homemade Turkey Soup

turkey-soup-reciepe-leftovers-meal-ready-fast-healthy

Homemade Turkey Soup Recipe!

Ingredients

  • 1 leftover turkey (from a 10- to 12-pound turkey)
  • 2 quarts water
  • 1 medium onion cut up
  • 1/2 teaspoon salt
  • 2 bay leaves
  • 1 cup chopped carrots
  • 1 cup uncooked long grain rice
  • 1/3 cup chopped celery
  • 1/4 cup chopped onion
  • 1 can (10-3/4 ounces) condensed cream of chicken or cream of mushroom soup.
  1. Place the turkey carcass in a pot; add water, onion, salt and bay leaves. Slowly bring to a boil over low heat, and simmer for 2 hours.
  2. Remove carcass; cool. Strain broth and skim fat. Discard onion and bay leaves. Return broth to the pan.
  3. Add the carrots, rice, celery and chopped onion; cover and simmer until rice and vegetables are tender.
  4. Remove turkey from bones; discard bones and cut turkey into bite-size pieces. Add turkey and cream soup to broth; heat through.

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Ways to Boost Your Calcium Intake

Are you Getting Enough???

Calcium is a important role in strengthening bones and teeth. But what many people don’t know is that it also helps muscles and nerves function properly. Calcium isn’t something that your body can manufacture itself, so it relies on your diet to meet its needs.
Bones and teeth store about 99 percent of the calcium in the body, with the remaining one percent usually found in blood, muscles, and other bodily tissues and fluid. If your body isn’t getting enough calcium from the foods you eat, it will take the mineral out of your bones, essentially robbing them of some of their strength. A calcium deficiency can eventually lead to osteoporosis, which is the loss of bone mass. Because bones are continually repaired throughout your lifetime, it is essential to get enough calcium, no matter your age. Taking care of your bones now will aid you in later years. Read more »

Eating Healthy on a Budget Don’t Skip Nutrition

Cheap food doesn’t always mean bad food. There are plenty of ways to get affordable healthy food on your table without busting your budget.

Cheap food doesn’t necessarily have to be junk food — and adding nutrition to your diet doesn’t have to be costly. In fact, eating healthy on a budget is within reach.

Often, people spend more money filling up on empty-calorie snack foods than if they had bought fresh produce instead.

The key is shopping wisely and cooking more at home. Stock up —  you can always stock your freezer with frozen varieties of fruits and vegetables.

Use these tips as your road map at the market:

Garlic and Mint Chicken Breasts Recipe

Prep Time: 15 mins
Cook Time: 12 mins
Rest Time: 4 h
Total Time: 27 mins

Ingredients

  • 4 chicken, breast, (1 1/4 pounds total) skinless, boneless
  • 1/2 cup(s) Read more »

Get Filling Food to Speed Weight Loss

Food Strategies For Losing Weight

If you want to feel full all day on less food, focus on these eating strategies:

  • Get enough lean protein and fiber. A study of 22 men who changed the amount of protein in their diets for 18-day periods showed that those who ate the least protein were the most likely to report being hungry. “Protein is the number one thing to help you feel full,. “The second thing is fiber.”
  • Eat a rainbow of fruits and vegetables. Researchers tracked the weight-loss success… Read more »

Buttermilk Pancakes Recipe

The secret is… do not overmix the batter! To cook the pancakes, use a heavy large griddle. A very low-sided griddle, makes sliding your spatula underneath the pancakes and turning them over easy.
RECIPE INGREDIENTS
2 1/2 cups all-purpose flour
1/4 cup sugar
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon salt
2 cups buttermilk
2 cups sour cream
2 large eggs
4 teaspoons vanilla extract
3 tablespoons unsalted butter
Additional unsalted butter
Pure maple syrup, warm
Whisk first 5 ingredients in large bowl. Whisk buttermilk, sour cream, eggs and vanilla in another large bowl. Add to dry ingredients. Stir until batter is just blended but still lumpy (do not overmix).
Melt 1/2 tablespoon butter on griddle over medium heat. Pour batter by 1/3 cupfuls onto griddle, spacing 2 inches apart. Cook until bubbles break on surface, about 3 minutes. Turn pancakes over. Cook until bottoms are golden, 3 minutes.  Repeat with remaining batter, adding butter to skillet as needed.
Serve pancakes immediately with butter and warm maple syrup. YUMMM! 🙂

Some Quick and Healthy Breakfast Ideas

Eat Right, Even When There’s No Time

If you’ve heard it once, you’ve heard it 1000 times: Breakfast is the most important meal of the day. Why? You just spent eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More than any other point in the day, you need nourishment. Right now. Read more »

5 ways to boost your metabolism naturally

The top 5 ways to boost your metabolism naturally are:

1. Do not skip breakfast! Picture your metabolic rate shaped as an ice cream cone. In other words, starting at the top – it is at its highest in the morning and starts to decline on a gradual level as the day progresses.

Unfortunately, most of us have a backwards approach to eating when it comes to weight loss and meals. We skip breakfast… Read more »

Roasted Pumpkin Seeds Recipe

pumpkin-seeds

 

Roasted Pumpkin Seeds!

DIRECTIONS
Preheat an oven to 350 degrees F.

RECIPE INGREDIENTS
2 cups pumpkin seeds
2 tablespoons vegetable oil
1 teaspoon salt, or more to taste

Rinse the seeds well in cold water, make sure you have rinsed away strings, and pat thoroughly dry. Transfer to a large bowl and add the vegetable oil and salt, stirring well to coat the seeds with the oil. Spread the seeds on a baking sheet in a single layer.
Bake until crisp and golden, 12 to 15 minutes. Taste for seasoning and add more salt if desired.

10 Steps to Manage Your Weight

Practice these simple, everyday food and fitness smarts to keep your hard-fought new weight.

You’ve just lost weight and you don’t want to see that number go back up on your scale. With these 10 tricks from dietitians and successful dieters, you’ll be able to maintain your weight with ease.

  1. Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle. “Muscle has a higher metabolism than fat does,” explains… Read more »

Take these 7 Steps to a Better Smile

Improve the health and appearance of your teeth with these tips for good dental care.

It’s no surprise that a bright, white smile makes you appear younger and more attractive. But the mouth is also the gateway to the body, which means the state of your teeth and gums affects your overall health. Follow these seven steps to a better smile.

1. Brush regularly. Brushing is the cornerstone of dental hygiene. It removes food particles that bacteria feed on, cleans teeth, and freshens breath. A toothpaste with fluoride helps strengthen teeth, but you must brush for at least two minutes to allow it to do its work, says Jonathan Abenaim, DDS, a dentist in private practice in Hawthorne, N.J. Many electric toothbrushes have a built-in two-minute timer, which can make brushing for the full amount of time easier, he says. Read more »

Thought about how toxic your Home could be?

The World Health Organization (WHO) has issued a warning about early exposure to chemicals during childhood and one of the main sources is household cleaning products.
Here’s a list of six household cleaners to avoid and alternatives to detox your home.

1. Antibacterial cleaners
It may be safer to take your chances with the germs. These cleaners contain triclosan, a form of dioxin, linked with weakened immune systems, decreased fertility, hormone disruption and birth defects. There is also a danger of triclosan mixing with the chlorine in tap water to form the deadly chlorinated dioxins.
Alternative: Regular soap, which kills 99.4 percent of germs. Antibacterial soap kills 99.6 percent. Read more »

Oat Pancakes Recipe – Yummy!

Prep Time: 30 mins
Cook Time: 4 mins
Rest Time: 30 mins
Total Time: 34 mins

Ingredients

  • 1 1/4 cup(s) oats, rolled
  • 3/4 cup(s) flour, all-purpose
  • 1/2 cup(s) flour, whole-wheat
  • 1 tablespoon baking powder

Read more »

Simple Diet – Smart Snack Options

Check Out these Healthy Snack Ideas…

100 CALORIES

  • 1 hard-cooked egg (75) with half a slice of toasted wheat bread (34)
  • 1⁄2 cup ice milk or sherbet (100)
  • 1 large rectangular graham cracker (60) with 11⁄2 tsp peanut butter (45)
  • 1 slice (1 oz) angel food cake (70) with 1⁄2 cup fresh strawberries (25)
  • 1⁄2 cup wheat-flake cereal (55) with 1⁄2 cup nonfat milk (45)
  • 1 cup chicken-noodle soup (75) with 2 saltines (25)
  • 1 small (4″) whole-wheat pita (74) with 1 Tbsp hummus (24)

Read more »

Yummy Potato Salad – Recipe

RECIPE INGREDIENTS 

1 teaspoon salt

2 1/2 lb small red potatoes, unpeeled

3 celery stalks, cut into slices 1/4 inch thick

1/4 cup finely diced red (Spanish) onion

For the Dressing:

 

1/2 cup sour cream

1/2 cup mayonnaise Read more »

10 Healthy Breakfast Ideas To Get You Started

Here are some ideas to get your day started right:
  1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
  2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
  3. Take your nutrition to go. Smoothies are another smart… Read more »

Recipe Apple-Cinnamon Bread Pudding

Apple-Cinnamon-Bread-Pudding

Apple-Cinnamon Bread Pudding Recipe!

RECIPE INGREDIENTS
1 loaf cinnamon raisin bread sliced.
8 eggs.
2 cups milk.
1 cup sugar.
1 tablespoon vanilla extract.
4 Granny Smith apples, peeled and thinly sliced.
1 cup golden raisins.
1 tablespoon cinnamon.
1 teaspoon nutmeg.
3 tablespoons unsalted butter, cut into small pieces.
1 cup heavy cream or maple syrup.

In a small bowl, stir together the other 1/2 cup of sugar, cinnamon and nutmeg. Sprinkle the sugar mixture over the top of the bread. Dot the bread pudding with the butter. Cover and refrigerate 6-8 hours or overnight.

Preheat over to 350 degrees F.

Uncover the dish and place it in the middle of the oven.

Bake until the top is browned and a knife inserted into the center comes out clean, 45 minutes to 1 hour.

Serve on individual plates with hot maple syrup or heavy cream.

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