My New Favorite Foods ~

My New Favorite Foods ~

YOU do not have to EAT like a Bird to lose weight..you just need to pick the right foods....

Ok, so I did this crazy thing and went on a Clean Eating Schedule of 5 foods for 5 day....Spinach, Eggs, Plain Yogurt, Raw Almonds/ Raw Almond Butter and Raspberries with 8-10 cups of Water.  You are allowed to have Herbal Tea, 1 cup of coffee/day and seasonings and 1/4 cup of 100% citrus juices/day also. 

My inspiration is the book: CINCH by Cynthia Sass, MPH, RD  

Crazy as it seems, I loved it and felt 100% better at the end of the 5 days then when I started! 

Here are some attributes of the 5 foods you eat:

Spinach ~  Did you know, ONE CUP of SPINACH Leaves = 5 CALORIES!

• 20 cups of Spinach has the same calories as a 1/2 cup of Brown Rice! 
•  Research also shows us that the antioxidants and other natural substances in spinach can help ward off the metabolic processes that lead to obesity and heart disease.   

Hate being sick - eat more spinach! 

• Spinach is RICH in Vitamin A and Vitamin A strengthens the Immune System and helps strengthen the skin cells that line the inside of our nasal passages and digestive track, which helps to keep viruses and bacteria out of the body. 

~ One cup of Spinach has almost 400 percent of your daily vitamin A requirement
YOU CHANCE OF GETTING SICK JUST LOWERED!
(Money saving TIP: do not wash spinach before storing, the moisture will spoil it!)

ALMONDS ~ there is a trend with these 5 foods...studies show that eating nuts regularly reduces the risk of weight gain and obesity.

• Almonds are one of the best sources of Vitamin E
• Vitamin E is one of the body's key antioxidants
• Almonds are a great handy source of Protein...One you can grab and go!

I portion out 1/3 cup of whole, raw almonds and keep them in my purse or in my car.  It is a great afternoon snack with a cold glass of Water!

ALSO, a new love is Almond Butter...substitute it for peanut butter. 
~ When buying, read the ingredients. 

• The lst jar my Husband bought (we will blame it on him) had almonds, unrefined cane sugar, palm oil and salt. 

THE ONLY ingredient should be ALMONDS.  That jar was $7.99. 

  

 Then I found a jar for $12.99 with just Almonds and

• 
  
  
                                                                     Look at how much I ate already - Eat GOOD FOOD!
• KETTLE makes one with just Almonds & Salt...sodium is only 55mg/2tbsp....so I found that one OK.  The KETTLE brand is so good, I can eat it by the spoonsfuls.  (cost: $5.99 and worth it!)

Shop at WHOLE FOODS or Trader Joe's for better selection and !more competitive pricing!

(peanut butter has Roasted peanuts, Sugar (2nd ingredient..yikes), Hydrogenated vegetable oils(cottonseed, soybean and rapeseed), salt)   Yikes and I will say YIKES Again!!  Hydrogentated anything is very bad!!  Avoid it, remove it, do not eat it! 

RASPBERRIES ~  Researchers have found that there is a natural substance in raspberries, called ketones, which are known to prevent an increase in overall body fat and visceral fat, the deep internal belly fat considered to be the most damaging type of body fat. 

• High in Fiber (one study showed that for every gram of fiber we eat, we eliminate 7 calories...EAT AWAY!)
• One cup of Raspberries = 30% of the fiber you need daily and 50% of your daily vitamin C needs.
• Raspberries rank as one of the TOP TEN anti-inflammatory fruits, and inflammation is one of the unknown causes of DEMENTIA.  Raspberries may also slow down aging in the brain!

Vitamin C can protect your body's cells from premature aging and disease, and it can regenerate other antioxidants, such as Vitamin E. 

DID YOU KNOW:  Fresh and Frozen are equal in nutritional value!  During the winter months I buy Raspberries frozen...but make sure the only ingredient is Raspberries!

Eggs ~  They are a proven weight-loss food. The protein in eggs ranks highest, among all foods, in protein absorption and the ability for the body to incorporate in the bodies tissues.

Do Eggs raise your cholesterol?  Newer Studies have indicated NO

• Eating 1 to 2 whole eggs/day does not measurably change your blood-cholesterol levels

(please remember that there are disease states that require eliminating eggs or using Egg White or Egg substitutions...so the above recommendation is to the average, healthy human being)

Yogurt ~ This is a weight-loss weapon and can be a healthy snack for you and your family

• BEST choice - buy Plain Yogurt and sweeten it yourself and add fruit

More info to follow....

Water ~ I found this very interesting:
When our water intake is inconsistent, our bodies hang onto fluid we do drink giving us that  bloated feeling and look!  When our body is consistently hydrated, it does not hold onto the fluid and it sheds that fluid that is putting on the extra pounds and make your clothes fit tighter. 

• I drank 8-10 glasses of water/day and after 3 days, my arms were thinner and my boots zipped right up, usually I had to pull and stretch just to zip over my calves and I am a size eight. 

We can only agree on one thing...WE BOTH LOVE NUTS!

When you ADD the right FOODS, you will start  LOSING the pounds!!  That is a great trade off. 

Ok, let's start by addressing the SQUIRREL on this page.  Yes, the squirrel and I are enemies...I am sorry, but it eats too much and stuffs its cheeks full of nuts.  It takes from the birds and yells at me when I force it to leave my yard.  I am not kidding when I tell you that it calls all its friends into my yard and they laugh at me.
Send me you best TIPS on keeping squirrels out of my birdfeeders.  Watching birds is my time to relax and these nut eaters are making me crazy!!

Ok, they may make me crazy but they are SMART EATERS....

They LOVE Nuts -  Let's Talk about Nuts.  

• Studies have found that eating nuts regularly reduces the risk of weight gain and obesity.  
•  Almonds are busting with minerals, B vitamins and vitamin E, one of the body's key antioxidants, plus FIBER and PROTEIN 
• Numerous studies have also shown that almonds help slash "bad"  LDL cholesterol and lower blood pressure to lower the risk of heart disease. 

When buying Almonds, the best are RAW, UNSALTED ALMONDS...you will get used to them.

    Buy Slivered and Sliced Almonds and use them in recipes that you frequently prepare.  Try Almond Butter...but buy almond butter that has only one ingredient...almonds!
Serving Size ~ 2 Tablespoons  (have 2 servings/day)
Stay tune for more life changing information...

Don't judge a BOOK by it's COVER

Reading Labels and figuring out what is good and what is bad does require you to be a ROCKET SCIENTIST!!!  Because the nutrition labeling rules and policing the guidelines is out of this world!!  Ist follow your common sense:  natural is better than processed, along with others tips you will find as you read this post. 

  Fall in love with nuts, yogurts, raisins, oatmeal, brown rice, plain baked potatoes, beans, whole wheat products, almond butter/peanut butter, mozzarella cheese, olive oil, fruits and vegetables, chicken, fish, tuna, salmon and a moderate amount of lean red meat.

A great meal (pictured above):  2 cups Raw Spinach, 1 cup Raspberries (a few blueberries for color), add One Egg for protein and some sliced Almonds

I use balsamic Vinegarette ~ about 1/2 to 1 tablespoon.  It is a great healthy meal for Lunch or Dinner!

TIP: Pick fruit that is in season or use frozen...the nutritional value is sometime higher in frozen because it is frozen during its peak of freshness!  My raspberries in this picture are frozen because where I live, fresh aren't even available during this winter season and if they are, they are so expensive!!

TIP:  Add cinnamon to foods for flavor and it soothes the stomach.  Did you know:
Besides using it in cooking, cinnamon is also thought to have health benefits.

In traditional Chinese medicine, Cassia cinnamon is used for colds, flatulence, nausea, diarrhea, and painful menstrual periods. It's also believed to improve energy, vitality, and circulation and be particularly useful for people who tend to feel hot in their upper body but have cold feet.

Research shows that cinnamon has some benefits  for diabetes, indigestion, and colds.
It's a common ingredient in chai tea, and it is believed to improve the digestion of fruit, milk and other dairy products. I FOUND THAT INTERESTING!

I Love this Tea in the WINTER!

Tips I live by:
~ Use herbal Tea , it is a great appetite suppresant.  Add lemon and enjoy a great cup of tea!

~ Cook with fresh garlic, it soothes the senses and puts the cook in a better mood!

~ When eating out, never hesitate to specialize a menu item.  Leave off a sauce.  Ask for a red sauce instead a cream sauce.  Ask for veg instead of carb.  **SPLIT MEALS...portion sizes are too large in restaurants!**

~ Alittle dark chocolate (every day!!) can eliminate that hunger for sweets and help you to say no to the sweets that only "STICK TO YOUR HIPS"

A great nutritional book written by a dietitian is one I am using  as a resource for this blog.  It is a great guide to healthy living!  Here is a recipe for a healthy, clean smoothie:

6oz. NON FAT PLAIN YOGURT
1 cup Raspberries

2 tablespoons of Almond Butter

1/2 c crushed Ice

1/8c Orange Juice (optional)

**Blend well**

Ok, a few tips for today...hope they help!

Do not take yourself so seriously!

The one thing I have accomplished this week is to keep my teenage children LAUGHING! 

 For some reason I look quite ridiculous jumping around and swinging those weights around.  My 14 year old athletic son thinks it is hilarious that the 2 - 5lb weights that I use make me huff and puff!  He is right, I have waited way to long to start using them again!!  My Daughter who trains all year long, taught me how to do push ups with the weights and I did 10 and fell to the floor, she said, "Oh come on, I just did 100!"

Join me in getting off the couch!! Go out and buy a pair of weights (Target, Walmart, I bought mine at Play it again Sports..used equipment...I guess someone didn't get off the couch and use them!!)

THIS DOES NOT COUNT!!

A friend shared with me C25K.com a site online that will help you get off the couch and on your way to running a 5k marathon.  Running not for you, do a dancing video in the privacy of your home.  I use JUST DANCE 2 for the Wii. 

What, my flabby body does not inspire you? Here is some information that should make us all change our diet and get off that couch!!

Tip for the WEEK:
Exercise – we all should be doing something if we want to maximize our weight loss!

Information from the book:  THIN FOR LIFE by Anne Fletcher, MS, RD
“Ideal exercise regime is one that combines aerobic exercise with strength training – lifting weights, also called resistance training.”

Read the next paragraph to understand –
“One advantage of strength training is that by increasing the size of your muscles, you may be increasing your body’s metabolic rate.  In other words, because muscle tissue burns more calories than fat tissue, strength training may help you burn more calories.  And strength training can prevent loss of muscle tissue that occurs with dieting and age.”
Beginners can see results quickly, which keeps them going.  You do not need to knock yourself out to get benefits: lifting weights 2 to 3 times a week for 30 to 40 minutes per session is adequate.” 

It is suggested that you get initial instruction from a qualified trainer to insure you are doing it correctly!

Another MYTH – FAT TURNS INTO MUSCLE with exercise!  NO!!
However a combination of Healthy Diet and Exercise burns calories and helps you to work off fat and weight training builds your muscle to make it lean and mean!!!  You also lose fat because of increased calorie expenditure related to aerobic and strength training.

Call me CRAZY, but we all need alittle help, right?

I love McDonald's new Oatmeal ( I know, there I go, more about Oatmeal, it must be the freezing cold temperatures outside!) and how easy it is to get warm Yummy, Tasty Oatmeal into your hands! 
I am not an advocate of Fast Food but I am a Realist and we all have to be out and about and there are times we need to EAT!  Right?? Ok, here comes the HELP part, someone has made it for you and it is still HEALTHY!   Think about it, kids want to stop, you are traveling, early morning meeting...now along with that BLACK COFFEE (ok, that's what I drink),  you can grab a HOT OATMEAL for $1.99.  AND you have choices...oatmeal with brown sugar and oatmeal without.  Ok, you guess, which one am I going to recommend?  DRUM ROLL....without brown sugar!  That's a shocker.  I can eat it wihout sugar because it has sweet apples and raisins in it, but  if it is bland for you, simply ask for a sweetner packet and put JUST ALITTLE in it. 

Why is the 1st meal of the day called BREAKFAST??  Because we need to BREAK the fast that our bodies are in from being sedentary while we slept.  We need to PUT FUEL IN THE CAR (so to speak) to get it running!  The food we eat is burned as it goes into the bodies Kreb Cycle (the engine) and the end result for us is ALERTNESS, ENERGY, A SHARP MIND AND A POSITIVE ATTITUDE!!  Who doesn't want all these traits, I do!!  The right food is important.  I WILL GET ON MY SOAP BOX about kids menu choices next week!  Stay tune, you do not want to miss that!

Do you read Labels?  I am going to help you start...compare:  with brown sugar: 32g Sugar and without brown sugar 18g Sugar

That is a difference of 14 grams of sugar.  Do not always just look at calories, look at sugar amounts. 

OK, all that to say..."Mcdonald's has Oatmeal and you can order it ALL DAY, even late into the night...love that!"  We all need a little help sometime!

INGREDIENTS ~

Fruit & Maple Oatmeal†:
Diced Apples, Cranberry Raisin Blend, Light Cream

Whole grain rolled oats, brown sugar, food starch-modified, salt, natural flavor (plant source), barley malt extract, caramel color.

Fruit & Maple Oatmeal without Brown Sugar†:
Cranberry Raisin Blend, Diced Apples, Light Cream
Whole grain rolled oats, food starch-modified, maltodextrin, natural flavor (plant source), barley malt extract, caramel color.

Eat FOODS YOU LOVE, FORGET ABOUT THOSE YOU HATE

 **   It is time to start Loving what you Eat, instead of always having to give up FOOD that you are suppose to hate.  Start adding FOODS you will LOVE...
~ Here is a great link to healthy recipes and
GOOD EATS!!
http://www.myrecipes.com/  

Oatmeal...one of my NEWEST favorite foods!!
Great for Breakfast, but great for a snack...add so many things to it:
blueberries
raisins
nuts
fresh apples
so much...

Have you Tried STEEL CUT OATS??  It has a Super Chewy and hearty texture! Try Bob’s Red Mill (BRM) gluten free steel cut oats for breakfast.

Not ready for STEEL OATS?  GO for the Rolled Oats..they are cheap and  EASY to make!  And one of those PERFECT foods to add into your diet!

Fun Fact: Steel cut oats are less processed than both instant and rolled oats, which means the have a lower the glycemic index and absorb more slowly into your bloodstream.

  ** Add Blueberries to YOUR OATMEAL
- Remember they help to

slow down the aging process** 

Don't overdue it they can turn your skin blue...

only if you eats tubs of them a day! 

I think you are safe...EAT AWAY!

BLUEBERRIES ~ that Perfect FOOD....WHY:

The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.

 

Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.

 

Aid in reducing Belly Fat

Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants.  Remember, the deeper the color of the Blue Berries, the more they are rich in anti oxidants.

DATE NUT BREADDates are a great source of fruit.  They have:

• More antioxidants than apples, oranges, grapes, mangos, or cantaloupe.
• They are a great source of fiber.
• They are naturally fat-free, cholesterol free and sodium free.
• They promote good digestion!!

Since those are some great reasons to put dates in your kids diet, here is a great recipe!

DATE NUT BREAD RECIPE

• 1 1/2 cup boiling water
• 1 1/2 cup dates

Pour boiling water over dates and let sit for 10 minutes. Then add:

• 2 1/2 cups whole wheat flour
• 1 cup chopped pecans or walnuts.

In separate bowl:

• 1/2 cup sugar
• 1 egg
• 2 tsp baking soda
• 1/2 tsp salt
• 1 tsp vanilla
• 1 TBL melted butter

Combine date/flour mixture with sugar mixture and stir just till everything is moistened.  If there is one thing I’ve learned in baking is not to over mix!  Pour batter into 1 well greased loaf pan. Bake at 350 for 50-60 minutes or until center is cooked.

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 Watermelon Salsa recipe -   The simple recipe is:

• 3-4 cups diced watermelon
• 1 TBL cilantro
• 1 TBL very very very finely diced red onion
• 3 TBL lime juice
• sprinkle of salt.

Add baked corn chips and enjoy. 











SHARE WITH YOUR FAMILY!  LET'S GET THEM HEALTHY TOO!!

CHRISTIE