Panda: My Little Stoner!!

Obviously, Panda found a great place to hang out for Memorial Day!!  Her box of Cat-Nip!!!  She absolutely love her catnip ... and after the munchies, she usually settles down for a little cat nap!!!

My Salad Bar in the Making

Tonight we finally put our lettuce starts in their new home.  Tom is posed with two of the main ingredients for this transplant: potting mixture, alfalfa meal, and behind him ... the ever present compost material!!

The hints I picked up from Jerry Baker said to mix your planting mix with compost material.  Nearly fill your container to the top and add a cup or so of alfalfa meal (this adds nitrogen to the soil).  Add two more inches of potting soil on top of that.  Then put in your transplants.

We have planted arugula, red and green roamine, red leaf lettuce, and buttercrunch.  We have already been snipping off lettuce for our salad ... the leaves are so tender and delicious!  There is abolutely no comparison to the stuff you buy in the store.

We are going to plant new seeds every 10 days so we have lettuce throughout the growing season.  I can see Tom out there now out on the patio with his little bowl, clipping his evening salad.  Can't you?

Have Your Chocolate and Eat It Too!

Somebody once said that they were afraid that when they got to heaven they would find out that eating chocolate was actually a GOOD thing!!  Well my friends, I am here to tell you we can actually have heaven on earth, because food scientists have discovered that chocolate can be good for you!!

According to research, chocolate can provide natural health-promoting substances called flavonoids. Flavonoids help prevent heart disease and cancer.

The flavonoids in chocolate are called flavanols and procyanidins. These two compounds come from the flavonoid “family” that includes resveratrol, found in grape juice, and EGCG, found in green tea.  When people consume these substances in chocolate and cocoa, the antioxidant status of their blood increases.   This rise in antioxidant levels helps protect us from damage to the heart and blood vessels, while it also guards our DNA from damage that can lead to cancer.

In addition, the flavanols and procyanidins in chocolate improve the function and flow of blood vessels and help control inflammation.  The antioxidants in chocolate have generated a lot of interest because studies show that these compounds are more powerful antioxidants than EGCG in tea, which is a strong antioxidant.

The darker the chocolate product (meaning that  the cocoa content is higher), the higher the antioxidant flavonoid content is.  For example, dark chocolate is more concentrated in cocoa content so it is higher in flavonoids than milk chocolate.   White chocolate has no cocoa content.

So now my dear friends, you can snicker at your skeptical friends as you indulge in your dark chocolate Hershey bar!!

Being At Peace

PEACE

“When you find peace within yourself, you become the kind of person who can live at peace with others.”
                                                                                                                                         ~Peace Pilgrim.

I honestly don't think I have ever felt more at peace than I do right now. I have let go of people and things that have made me feel down ... now I only feel peace and freedom. This last year has been a total blessing for me. TYL

Woot!! I Mowed the Lawn Today!!!

This might sound silly ... but I am so excited ... today, for the first time in a VERY long time,  I was able to mow the lawn.  Why is this exciting?  Well, because until I lost 100 pounds with Isagenix, I couldn't even fit behind the steering wheel of the lawn tractor .... today .... No Problem-o!!!" I am jazzed!! On to new conquests in my life! Have a wonderful weekend everyone!

More Crazy Tomato Tips!!

We just transplanted our tomatoes, and I have some crazy tips, inspired by my favorite natural gardener, Jerry Baker, in his books Giant Book of Garden Solutions and Terrific Tomatoes, Sensational Spuds and Mouth-Watering Melons.

Tip No. 1:  Mix 3 cups of compost, ½ cup powdered nonfat milk, ½ cup of Epsom salts, 1 Tbsp. baking soda.  Sprinkle a handful of the mix into the planting hole, and then sprinkle a little of the dry milk on top of the soil after planting.  Continue to sprinkle the dry milk every few weeks during the growing season.  This will ward of common tomato diseases.

Tip No. 2:  Want sweeter tomatoes?  Sprinkle a Tbsp. of sugar into the planting hole at the time you transplant your new tomatoes.

Tip No. 3:  To add more potassium to the soil for your tomatoes, bury a banana peel in the bottom of the planting hole, then transplant your tomato on top of it.  Afterward, every time you enjoy a banana during the summer, carefully (you don’t want to hurt the roots) dig a hole near the base of the plant and bury the new banana peel. 

I told you they were crazy … I’m trying them.  If you try them too, let me know how your tomatoes turn out.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    

Tents Fer My Tomaters!!

We transplanted all of the tomatoes into containers ... but I think it is still pretty cold and windy at night.  So I went to Costco and bought a big box of those 33 gallon clear-ish garbage bags and made little tents out of them.  By the time we finished tonight, we were glad we did .. the wind picked up and it was really chilly.  We would have probably had to start from scratch on the tomatoes tomorrow.  Anyway .. this is an experiment ... we will see how it goes.  Let me know what you think!!

Y Eye Heart Yogurt (Plus Recipe)

I wasn’t really crazy about yogurt for the longest time.  I used to buy the “fruit in the bottom” kind, but decided it had so much sugar in it that it couldn’t be that healthy for me.  Besides it was always sort of runny and watery.  Just recently I have discovered greek yogurt!!  Oh my … what a difference! 

Greek yogurt, according to Wikipedia is “… yoghurt which has been strained in a cloth or paper bag or filter to remove the whey, giving a consistency between that of yoghurt and cheese, while preserving yoghurt's distinctive sour taste. Like many yoghurts, strained yoghurt is often made from milk which has been enriched by boiling off some of the water content, or by adding extra butterfat and powdered milk.”

Strained yoghurt has become increasingly popular because it is richer in texture than unstrained yoghurt, but low in fat; since straining removes water and dissolved salts and sugars, by volume, it has twice the protein of regular yoghurt and less sodium, carbohydrates, and sugar.

Yogurt is an excellent source of calcium and phosphorus.  It provides useful amounts of vitamin A, several B vitamins, and zinc.  For people who are lactose intolerant, yogurt is more digestible than milk.

Yogurt can be used in several ways:

·         Fruit smoothie:  Combine ½ cup plain yogurt with ½ cup diced ripe fruit, add one or two ice cubes, and puree in a blender.

·         Yogurt shake:  Blend ½ cup fruit-flavored, frozen nonfat yogurt with ½ cup low-fat milk until creamy.

·         Cucumber dip:  Peel, seed, and dice a large cucumber and combine with 1 cup plain yogurt, salt, pepper, and chopped fresh herbs.  Serve as a dip for vegetables, a dressing for salad, or a sauce for fish.

·         Mild salsa:  Mix ½ cup plain yogurt with 1 mashed ripe avocado, 1 diced tomato, and chili powder to taste.  Serve as a dip with tortilla chips or a sauce for enchiladas or hamburgers.

·         Vegetable sauce:  Mix plain yogurt with minced fresh dill and chopped cashews.

·         Garnish:  Top cold cucumber soup or vichyssoise with plain yogurt and minced chives.

Low-Cal Guacamole

1              15-oz can             Early peas, drained
1/2         cup                         mashed avocado (about 1 medium avocado)
1/4         cup                         fat-free plain Greek yogurt
4              tsp                          fresh lime juice
1/2         tsp                          kosher salt
1/8         tsp                          fresh ground pepper
1/8         tsp                          ground cumin seed
1/3         cup                         diced cherry tomatoes
1/4         cup                         finely chopped onion

Topping options:  chopped fresh cilantro, chopped jalapeno, additional salt & pepper.

Mash drained peas into a creamy texture.  Add mashed avocado, yogurt, lime juice, garlic, and seasonings.  Continue to mash until desired consistency.

Stir in tomatoes and onion.  Add toppings if desired.  Chill before serving.

Makes 6 Servings

Per Serving (1/3^rd cup):  Calories: 78,   Fat: 3g,   Sodium: 320mg,   Carbs: 10.5,   Fiber: 3.5g,     Sugars: 4g,   Protein: 3.5

Compare with Chipotle Restaurant  Guacamole:   Chipotle 150 calories …. Ours 78 calories!!

Can You Tell If You're Buying Genetically Modified Food?

Not many consumers realize that the FDA does not require genetically modified food to be labeled, but if you notice growers do put little stickers on produce with a PLU code on it.  The code is a clue to whether the food is conventionally grown, organically grown or genetically engineered.

Marion Owen, co-author of Chicken Soup for the Gardener's Soul explains the codes:

For conventionally grown fruit, (grown with chemicals inputs), the PLU code on the sticker consists of four numbers. Organically grown fruit has a five-numeral PLU prefaced by the number 9. Genetically engineered (GM) fruit has a five-numeral PLU prefaced by the number 8.

For example:
A conventionally grown banana would be: 4011
An organic banana would be: 94011
A genetically engineered (GE or GMO) banana would be: 84011

Why are these codes important?  Over 80% of all processed foods in the US are genetically modified. Many countries in the European Union have been banning GM products and produce (including Austria, France, Germany, Greece, Hungary and Luxembourg).  Tom and I have decided to eat more healthily by growing our own fruits and vegetables or buying as much as we can locally grown, fresh, and organic.

My First Home-Grown Salad!

Here is the first dish of salad greens (and some red) from my garden.  There is arugula, red romaine, butternut, and red loose leaf lettuce.  I might be prejudice ... but this was soooooooo much better than store bought ... wink!! ... and no pesky pesticides!!!

Farmer Tom Plows His Field

Farmer Tom is so excited.  He was able to use his very own tractor/rototiller for the very first time today in the garden.  Let me tell you, this has been a long time coming ... but very worth the wait.  He was happy as a clam as he rumbled through our hard packed clay!!

Confused About Portion Sizes? I Was!!

During my "Welcome to Diabetes Survival Class" (that's what I called it anyway), the instructors talked a lot about "portion sizes."  When I compared the sizes of the food portions I was actually eating to the pictures of the proper portion sizes, it turns out that I was misjudging the size of my portions by quite a bit (erring usually on the side of "too much" rather than "too little.") I think this is a natural consequence of eating in restaurants!!  The portion sizes you get on your plate are usually double the portion size you SHOULD be eating.

This article by Jane Kirby, RD and The American Dietetic Association can be found on Dummies.com, and it gave me a handy guide for determining the size of the portion I should be eating.  The bonus is that I can usually get two dinners for the price of one at most restaurants!!!

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When considering your nutritional needs, the amount you eat is as important as what you eat. Because people have diets filled with restaurant and convenience store foods, it’s difficult to remember how large a serving should be.

Portions of takeout food are much larger than the standard portion sizes defined in the Food Guide Pyramid. Even cookbooks are instructing people to serve larger portions. For example, the 1964 edition of The Joy of Cooking recommends cutting a 13-x-9-inch pan of brownies into 30 bars; the 1997 version is cut into 16 bars.

The following table lists the sizes of many foods that constitute one serving.

What Counts as a Serving: Food Group One Serving Is . . .

Bread, Cereal, Rice, and Pasta: 1 slice of bread; half a hamburger bun or English muffin; 1 small roll, biscuit, or muffin; 5 to 6 small or 3 to 4 large crackers; 1/2 cup cooked cereal, rice, or pasta; 1 ounce ready-to-eat cereal.

Fruit:  One whole fruit, such as a medium apple, banana, or orange; half a grapefruit; a melon wedge; 3/4 cup fruit juice; 1/2 cup berries; 1/2 cup chopped fresh, cooked, or canned fruit; 1/4 cup dried fruit.

Vegetable: 1/2 cup cooked vegetables; 1/2 cup chopped raw vegetables; 1 cup leafy raw vegetables, such as lettuce or spinach; 1/2 cup cooked beans, peas, or other legumes*; 3/4 cup vegetable juice.

Milk, Yogurt, and Cheese: 1 cup milk, 8 ounces yogurt, 11/2 ounces natural cheese, 2 ounces processed cheese.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts:  Amounts should total 2 to 3 servings (for a total of 5 to 7 ounces) of cooked lean meat, poultry without skin, or fish per day. Count 1 egg; 1/2 cup cooked beans, peas, or other legumes*; or 2 tablespoons peanut butter as 1 ounce of meat.

Fats, Oils, and Sweets: Use sparingly.

* Note that you can count dry beans, peas, and other legumes as a serving of vegetables or a serving of meat, but the same bowl of beans can’t count as a serving from both groups.

A half-ounce of peanuts. An ounce of cheese. Two cups of popcorn. A quarter cup of sunflower seeds. A teaspoon of butter. A 3-ounce chicken breast. These are foods that you’re apt to run into when you’re eating on the run. After all, no one goes to a restaurant or movie theatre packing measuring spoons or cups. So how are you going to know what a serving of these foods look like?

A deck of cards is about the size of a 3-ounce chicken breast, but if the cards you play are on your computer screen, you may not recognize what a portion looks like. But you take something with you wherever you go that can help you with portion size — the palm of your hand. That is, if you’re an average female. Gentlemen, hold your honey’s hand more often to get a sense of size. Better still, make sure to take her to restaurants and movies with you. Some other “handy” measurements are shown here.

You can use your hand to judge portions sizes.

Five Steps for Running on Isagenix

Jennifer Pinner stretches before her run.

April 8, 2011 by Isagenix Nutritional Sciences

“One step at a time is all it takes.” This is the advice Jennifer Pinner shares on her running blog, MarathonForGood.WordPress.com, on how others can achieve as much as she does, which includes managing her weekly runs along with the responsibilities of marriage, motherhood, and churning out content as the senior communications specialist for Isagenix. Her blog is dedicated to her latest pursuit, which is fulfilling her dream of running the Boston Marathon on April 18, 2011.

She is running the marathon on behalf of Childhelp®, an organization dedicated to helping victims of child abuse and neglect.

It’s well known to her family, friends and coworkers that when Pinner makes a plan, she sticks to it. The writer and running mom knows how to overcome mental barriers, heeding the training advice given to her by her high-school cross country coach: “90 percent mental and 10 percent physical.”

However, because of long runs and cross-training, the physical part of the job has been particularly taxing to her body, and with the Boston Marathon right around the corner, Pinner says that her main goal right now is simply to remain injury-free. Fortunately for Pinner, Isagenix offers products that can support her, as well as others, in attaining these ambitions.

Exercise builds the body up by first breaking it down. Endurance activities, such as running marathons, require months or even years of hard work in anticipation for a big event. What we eat not only plays a role in powering our bodies and fueling our workouts, but also in aiding recovery. Here are a few nutritional tips, with help from Isagenix products, for use in training.

1. Hydration, hydration, hydration.

With exercise, the body produces heat. The body actively works to reduce temperature and cool itself by pushing heat to the surface to be released as sweat. Endurance activities not only cause loss of body water through sweat, but also can reduce the thirst response. When dehydration occurs, the body’s cooling mechanism shuts down, which can lead to heat exhaustion or heat stroke. Also, neuromuscular activity decreases, which can affect the rate and strength of muscle contractions, leading to shortened endurance.

Drinking fluids should not be a response, but a routine. For pre-event hydration, drink between 18 to 24 ounces of water two hours before an event, and an additional 18 to 24 ounces 15 to 20 minutes prior to the start of the event. Make a point of avoiding alcohol, coffee, or carbonated drinks prior to a race, as these beverages may contribute to dehydration due to their diuretic properties. During the event, drink between 6 and 10 ounces of fluid every 15 to 20 minutes. Adequate fluid intake must be a priority, to both replace and replenish lost water and electrolytes. Caution: Be sure to not overhydrate. Hyponatremia is common in marathoners, especially women.

Drinking the right sports drink can enhance hydration and running performance.

Sports drinks such as Want More Energy?® will help replenish carbohydrate stores and also replace lost electrolytes. Additionally, it helps to speed up gastric emptying and increase absorption. For post-event hydration, allow the body time to cool down and heart rate to normalize before rehydrating. An athlete should be sure to check weight before and after a run to drink enough fluid to restore body weight; it’s suggested to drink 16 oz of fluid for every pound of body weight lost. Hydration is a priority for any serious athlete; hydrate before, hydrate during and hydrate after!

2. Don’t curb the carbs

A balanced diet is pivotal for adequate energy and nutrient availability. Carbohydrates are the preferred energy source for the body. During periods of intense exercise, the body uses glucose and its stored form, glycogen, to fuel the muscles. The exhaustion or fatigue experienced following intense activity results from burning up these energy stores. Eating enough complex carbohydrates before an event helps enhance performance by maximizing muscle and liver glycogen stores, improving stamina and reducing exercise-induced fatigue.

Carbohydrates consumed during exercise will help maintain blood glucose and enhance carbohydrate oxidation. Drinking fluids with a few grams of simple sugars like Want More Energy? throughout the event can help preserve glycogen stores and help runners maintain energy levels.

Consuming carbohydrates post exercise is also important as it replenishes depleted glycogen stores. Simple carbohydrates, in particular, can help restore glycogen stores more effectively. Glycogen repletion occurs faster immediately after exercise, so it is recommended to consume 1.5 grams of carbohydrates per kilogram of body weight post-event every two hours for up to 6 hours.

3. Pre-game with principle.

It’s important to power your activity without weighing yourself down. Eating too close to the big event can cause uncomfortable bloating, lethargy or even pain. An appropriate pre-game meal should be high in complex carbohydrates and consumed three to four hours before the race begins, which will allow the body to completely digest and store the carbohydrates, eliminate any fats consumed and stabilize blood sugar. Approximately 60 to 70 percent of an athlete’s pre-game calories should be composed of complex carbohydrates to help improve performance and sustain energy levels. Fatty and fibrous foods should be avoided right before extensive periods of activity to avoid gastric distress.

Athletes training for prolonged endurance events should consume 9 to 10 grams of carbohydrates per kilogram of body weight to help support glycogen stores. Many endurance athletes practice a method known as “carb-loading,” which is a strategy used to maximize glycogen storage in the muscles by consuming large amounts of carbohydrates, along with extra water, a few days prior to the event. Isagenix SlimCakes provide a healthy dose of low-glycemic complex carbohydrates, promote satiety and supplement glycogen stores. In addition, foods such whole-grain pasta, whole-wheat breads, and whole oats provide low-glycemic carbohydrates that can not only increase glycogen storage capacity, but also improve performance by delaying the time at which carbohydrate reserves become depleted.

4. Whey to replenish.

Running a marathon puts incredible strain on the body and literally depletes nutrient stores. Protein is required to help rebuild muscle and repair tissues that are broken down from repetitive movements. Eating a complete meal containing protein, carbohydrates and fats is more beneficial for post exercise recovery compared to a meal containing carbohydrates alone. Evidence shows that combining protein with carbohydrates increases the rate of post-exercise glycogen synthesis. IsaLean Shakes or Bars are a great products marathon runners can take advantage of during training and after their event as they provide vital nutrients, such as whey protein (an excellent source of branched-chain amino acids that fuel muscle growth and maintenance), as well as carbohydrates. If providing the structural support for muscle repair and staving off fatigue are not enough, the IsaLean Shakes also deliver vitamins and minerals, including valuable electrolytes. (Jennifer is a big fan of the shakes and had a natural creamy chocolate one right after her last marathon in December.)

5. Manage muscle and joint discomfort naturally

A combination of ingredients can help runners keep joint discomfort to a minimum.

Intense physical activity of any kind is likely to result in suffering through muscle and joint stiffness and discomfort. Maintaining a normal weight, light stretching before an event, and proper training all go far in helping to avoid overtaxing muscles and joints. So can providing the body with scientifically-supported ingredients like glucosamine, chondroitin, boswellia and turmeric to help support production of healthy cartilage while inhibiting its loss over time.

Glucosamine is a major component of the proteoglycans, the natural “building blocks” of cartilage. The body’s production of proteoglycans declines with age, but glucosamine supplementation helps restore production and maintain healthy cartilage over time. Chondroitin is a natural compound that helps maintain joint lubrication, allowing for greater joint mobility and flexibility. Supplementation with chondroitin sulfate provides support to glucosamine in helping to slow joint deterioration. Comforting botanicals such as boswellia and turmeric act to soothe and calm discomfort.

Isagenix Ageless Joint Support provides all these ingredients along with several others providing combination to support healthy cartilage, promote production of new cartilage, and soothe joint flare-ups before or after they start. “It calls for three tablets daily, but its formulator Dr. Paul Anderson has recommended 6 daily if you’ve had issues. Amazing results!” When pain does take hold in muscles and joints, Ageless Pain Relief topical cream alleviates using no artificial ingredients or drugs—only natural menthol and methyl salicylate. The ingredients provide a cooling sensation when first applied followed by a deeper heat that can relax sore, tense muscles and relieve stiff, aching joints. “Right after a run, if I have even the slightest ache, I put a tiny dollop on the hot spot, do a little rub and compress it with a wash cloth to feel that cooling/warming sensation on my joint,” Pinner writes.

The Finish Line

Whether you’re a recreational runner or a seasoned athlete looking toward the next 26.2 miles, what’s important is maintaining energy and preventing injury. Consuming enough carbohydrates to fuel your run and enough protein to support the growth, maintenance and repair of body tissues, is a delicate balance that requires attention and quality ingredients to ensure a successful race.

As for Jennifer, we wish her good luck and good health!

How does Breakfast Help You to Control Your Weight?

This article appeared on the Mayo Clinic Site:  How does breakfast help you to control your weight?

Answer
from Katherine Zeratsky, R.D., L.D., Mayo Clinic

Here are some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

• Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
• Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.
• Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

My New Favorite ... Whatever It Is?????

If you have been reading my blog, you know I am trying to expand the "vegetables" in our diet.  If a vegetable didn't come from a can or the Salad Bar at Izzy's ... we probably didn't eat it.  Since the first of the year, we have added several new veggies (and recipes) to our diet.  My latest find is Jicama!!!  Who knew???

Jicama is a crispy, sweet, edible root that resembles a turnip in physical appearance, although the plants are not related. Jicama has been cultivated in South America for centuries, and the vegetable is quite popular in Mexican cuisine. Jicama has a unique flavor that lends itself well to salads, salsas, and vegetable platters. The roots can sometimes grow to be quite large, although when they exceed the size of two fists, they begin to convert the sugars that give jicama its sweet flavor into starches, making the root somewhat woody to the taste.

The Jicama has a very tough outer layer which was a little difficult to peel.  But inside was the sweet meat of the vegetable.  I thought it tasted a lot like a juicy Fiji apple.  I ended up shredding it and adding it to a bag of broccoli slaw and a can of Mandarin oranges.  I made it with a tart dressing and it came out like a sweet-tangy slaw.  We loved it.

The best thing about Jicama is that a cup of sliced Jicama has only 46 calories, no fats, no cholesterol, 5mg of sodium and 11g of carbohydrates (which is mostly dietary fiber).

Try it ... you might like it too!!

Tip for Grilling your Salmon this Summer

Grilling season has started (at least for us!!).  Friday night I am going to be grilling some salmon for Tom and a friend.  I found these great tips.  Enjoy!!!

Grilling Salmon

There are various ways of Grilling Salmon - on the barbeque, under a grill , on top of the cooker in a Grill Pan or on a Chargrill. Grilling salmon has the added advantage of being very quick and therefore keeping much of the flavor.

In all these cooking methods follow these simple guidelines and you won’t go wrong.

1.  Make sure that the cut of fish is suitable, some nice salmon steaks or cutlets, thick salmon fillets or a whole salmon is ideal.

2.  If you’re using a whole salmon, make 2 or 3 slashes in each side of the fish to speed up the cooking process and place the fish further away from the source of heat to prevent it burning too much before it’s properly cooked.

3.  Never salt the salmon before you cook it, all this does is draw out the very juices that you want to keep in but by all means use pepper, herbs, rubs and marinades to vary the flavor.

4.  Take your fish out of the fridge beforehand so that it has a chance to reach room temperature.

5.  Turn your grill on at least 5 - 10 minutes before you intend to cook the salmon, if you’ve decided to have a barbecue it will need to be lit at least ½ hour before you intend to cook to allow the flames to die down and the charcoal to become grey.

6.  Oil your fish - not the grill! - This is extremely important, if you oil the grill your fish will stick.

7.  Try not to move the salmon around too much once it’s been put on the grill or Barbecue, leave it until there are bar marks on it and then give it a quarter turn, that way you’ll end up with a professional looking lattice mark. Once one side is done, flip it over and repeat on the other side.

Maybe Chocolates for Mother's Day Isn't Such a Bad Idea After All!

Scientists find new explanation for why dark chocolate is heart healthy.

Scientists are only beginning to understand why dark chocolate is heart healthy, but a new study offers this explanation—its rich content of cocoa antioxidant compounds, called polyphenols, could enhance activity of special proteins called sterol regulatory element binding proteins (SREBPs), which are involved in cholesterol metabolism.

These activated SREBPs then bind to genes on DNA (sterol regulatory element sequences) that boost liver production of another protein called apolipoprotein A1 (ApoA1), which is the major protein component of HDL “good” cholesterol.

Correspondingly, cocoa polyphenols decreased production of another protein in the liver called apolipoprotein B (ApoB), which is the major protein component of LDL “bad” cholesterol. The study also showed cocoa polyphenols induced activity of LDL receptors, allowing more cholesterol to be removed from the bloodstream.

The scientist’s findings—suggesting that polyphenols in dark chocolate may help maintain higher “good” cholesterol levels and lower “bad” cholesterol levels—were published in the February issue of Journal of Agricultural and Food Chemistry, published by the American Chemical Society.

The researchers write, “As cholesterol metabolism is known to be regulated by several different mechanisms, it is possible that cacao polyphenols may act on multiple pathways as a regulatory receptor agonist or ligand, similar to other plant polyphenols.”

Source: Yasuda A, Natsume M, Osakabe N, Kawahata K, Koga J. Cacao Polyphenols Influence the Regulation of Apolipoprotein in HepG2 and Caco2 Cells. J Agric Food Chem 2011.

Three Guilt Free Desserts!!!! Really!!!

I wish I could take credit for these … but they are from HUNGRY GIRL.  Not only are these cupcakes quick and easy to make ... they are also Lo-Cal and Delish!!

Jelly-Filled Cupcakes

2 cups moist style yellow cake mix (1/2 of an 18.25 box)
1 cup water
1/3 cup no-sugar-added applesauce
1/4 cup sugar-free strawberry preserves
1/2 teaspoon baking powder

Preheat oven to 350 degrees.

In a large mixing bowl, combine cake mix and baking powder.  Add applesauce and 1 cup water, then stir until blended.

Spray a 12-cup muffin pan with nonstick spray.  Evenly distribute cake mixture among the cups.  Bake in the oven for 20 to 22 minutes, until a toothpick inserted into the center of the cupcake comes out clean.

Meanwhile, place preserves in the bottom corner of a large plastic bag.  Snip the corner off with scissors.  This will be used to pipe the preserves into the cupcakes.

Remove cupcakes from the oven.  Use a knife to carefully poke a small hole right in the middle of the top of each cupcake.  Use the baggie to squeeze the preserves evenly into the holes you created in the cupcakes.  Allow to cool completely, then enjoy.

Makes 12 servings.

Per Serving (1 cupcake): 92 calories, 1.75g fat, 155mg sodium, 19g carbs, 0g fiber, 9.5g sugars, 0.5g protein.

Iced ‘n Spiced Pumpkin Puddin’ Cupcakes

2 cups moist-style spice cake mix (1/2 of an 18.25-oz box)
1 cup canned pure pumpkin
1/3 cup fat-free liquid egg substitute
1/8 teaspoon salt
1/2 cup water

Preheat oven to 350 degrees.

In a large mixing bowl, combine all of the cupcake ingredients.  Mix until blended.

Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray.  Evenly distribute cake mixture among the cups.

Bake in the oven about 15 minutes, until a toothpick inserted into the center of a cupcakes comes out clean.

Cool the cupcakes completely and evenly distribute frosting among the tops.  Yum!

Frosting:
1/2 cup plus 1 Tablespoon Cool Whip Free, thawed
2 Tablespoons Splenda No Calorie Sweetner (granulated)
2 Tablespoons fat-free cream cheese, room temperature
1 Tablespoon canned pure pumpkin
1 teaspoon sugar-free fat-free vanilla instant pudding mix
1/8 teaspoon cinnamon

In a medium mixing bowl, combine all of the frosting ingredients, stirring until well mixed.  Refrigerate until cupcakes are ready to be frosted.

Makes 12 Servings.

Per Serving (1 frosted cupcake): 112 calories, 1.75g fat, 200mg sodium, 22g carbs, 0.5g fiber, 12g sugars, 2g protein.

Yum Yum Brownie Muffins

1 box devil’s food cake mix (about 18 oz.)
1 15-oz can pure pumpkin

Preheat oven to 400 degrees.

Mix the two ingredients together.  Don’t add anything else that may be mentioned on the box, like eggs, oil, or water.  The mixture will be very thick, so you might be tempted to add the other things to make the batter smoother.  Do not do this!

Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray.  Place pan in the oven and bake for 20 minutes.

Makes 12 servings.

Per Serving (1 cup cake): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein.

Note:  Just for fun we add about 15 calories worth of fat-free whipped cream to the top.

Why Cleansing is Essential for Weight Loss





Phoenix Rising

 

I read this article on Suite101.com.  It explains why I have been able to lose 100 pounds with my cleansing program.  Those who know me know that I had all the odds stacked against me when it came to losing weight.  I think I finally tapped into the secret, and this article explains what that secret is!!

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Storage of Toxins in the Liver and Fat Tissue May Hinder Weight Loss By Victoria Anisman-Reiner, Suite 101.com

Toxic build-up can be the cause of weight gain and may interfere with conventional weight loss efforts. Cleansing draws out these toxins for a slimmer and healthier body.

If you haven't heard of cleansing, the concept may seem to contradict conventional approaches to weight loss. Cleansing approaches the body from a fundamentally different perspective than calorie-restricted diets. Instead of counting calories and eating less, a cleanse helps you to eat the right foods and supplements so your body can purge toxins and wastes that accumulate in organs (such as the liver) and in adipose tissue, or fat.

A New Paradigm for Weight Gain and Loss

The conventional understanding of weight gain and loss tell us that the body stores fat when it is fed excess calories, and breaks fat down for energy when food is scarce. According to this model, body weight is based on a person’s unique metabolic rate and how much they consume.

Holistic weight loss experts present an alternate model in which it is the chemical toxins in our food (pesticides, preservatives, MSG, artificial colors and flavorings, and artificial sweeteners)

Where Does the Human Body Store Toxins?

Our bodies are equipped with complex systems to drain toxins and metabolic wastes through the skin, kidneys, lungs, liver and colon. But with exposure to food additives, synthetic personal care products, and chemicals in our water and air, the human body can be overloaded with chemicals to detox.

Most of the toxic load which cannot be detoxified is stored in the liver (right at your midsection) or isolated from the body’s systems in additional adipose tissue, or fat.

Why Some Diets Work and Others Don’t

If weight gain is the body’s way of segregating toxins where they can’t harm the rest of your system, then it logically follows that a weight-loss diet that does not help the body to purge these stored toxins will only succeed temporarily.

Weight loss can’t last without some form of cleanse because the toxins that were stored in fat tissue circulate in the bloodstream and other systems of the body - causing headaches, fatigue, achiness, pain, dizziness, moodiness, and other withdrawal-type symptoms - until the body locks them away in new fat tissue.

For optimal functioning, the body wants to segregate whatever toxins it can’t remove - which is why people regain weight after most diets.

Cleansing For Healthy, Sustained Weight Loss

If you’re interested in clearing out the toxins polluting your body and achieving real, permanent weight loss, the following tips will help you in your next cleanse:

Stop eating or drinking diet products! “Diet” sodas, "sugar-free" snacks and most energy bars are loaded with artificial sweeteners and flavorings. In the long run, these only sabotage better health and a slimmer body.

Don’t eat white. White bread, white flour, and white sugar are bleached and heavily processed.

Likewise, stop eating artificial sweeteners. They may say "lo-cal," but they’re even worse for your health and weight than white sugar.

Don’t starve yourself. Starvation dieting only slows down metabolism.

Go organic. Non-organic fruits and vegetables (especially these worst offenders) only put more pesticides into your body.

Try adding more fresh lemons, uncooked virgin olive oil, virgin coconut oil, apple cider vinegar, goji or wolfberries to your diet, all of which promote healthy weight loss and cleansing.

Replace refined sugars with healthier sweeteners like agave and stevia, which balance blood sugar levels, support the pancreas, and do not promote weight gain.