4 servings, 3/4 cup each
Active Time: 15 minutes
Total Time: 30 minutes
· 8 cups bite-size cauliflower florets (about 1 head)
· 4 cloves garlic, crushed and peeled
· 1/3 cup nonfat buttermilk (see Tip)
· 4 teaspoons extra-virgin olive oil, divided
· 1 teaspoon butter
· 1/2 teaspoon salt
· Freshly ground pepper to taste
· Snipped fresh chives for garnish
1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
· Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
Per serving: 107 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 10 g carbohydrates; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium.
Nutrition Bonus: Vitamin C (150% daily value), Folate (22% dv).
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 1 1/2 fat
4 servings
Active Time: 35 minutes
Total Time: 35 minutes
· 4 boneless, skinless chicken breasts, trimmed of fat (1-1 1/4 pounds total)
· 1/4 teaspoon salt, plus more to taste
· 1/4 teaspoon freshly ground pepper, plus more to taste
· 3 teaspoons extra-virgin olive oil, or canola oil, divided
· 1/4 cup finely chopped shallots
· 1/2 cup reduced-sodium chicken broth
· 1/2 cup dry white wine
· 1 tablespoon
· 1 tablespoon reduced-fat sour cream
· 1 tablespoon chopped fresh tarragon
1. Season chicken on both sides with 1/4 teaspoon each salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to pan. Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir mustard, sour cream and tarragon into sauce. Season to taste with salt and pepper and spoon over the chicken.
Per serving: 199 calories; 7 g fat (2 g sat, 4 g mono); 65 mg cholesterol; 3 g carbohydrates; 24 g protein; 0 g fiber; 316 mg sodium; 262 mg potassium.
Exchanges: 3 very lean meat, 2 fat
2007 Ellie Krieger, All rights reserved
Prep Time:
5 min
Inactive Prep Time:
--
Cook Time:
20 min
Level:
--
Serves:
6 servings, serving size 3/4 cup
2 cups low-sodium chicken broth
· 1 cup quinoa, rinsed
· 1/4 cup pine nuts
· 1 tablespoon olive oil
· 1/2 large onion, chopped
· 1/3 cup chopped fresh parsley leaves
· Salt and pepper
Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside. Heat the oil in the same skillet over a medium-high heat. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about 6 minutes.
When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions, and parsley. Season with salt and pepper and serve.
Calories 180; Total Fat 8 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 3 g) ; Protein 6 g; Carb 23 g; Fiber 2 g; Cholesterol 0 mg; Sodium 30 mg
http://www.eatingwell.com/recipes/roasted_peach_sundaes.html
From EatingWell: August/September 2006
This easy dessert satisfies a sweet tooth while adding another serving of fruit, contributing vitamins and antioxidants.
6 servings | Active Time: 5 minutes | Total Time: 30 minutes
1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.
3. Top each peach half with a 1/2-cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps (if using). Serve immediately.
Per serving : 138 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 2 mg Cholesterol; 30 g Carbohydrates; 5 g Protein; 1 g Fiber; 64 mg Sodium; 346 mg Potassium
2 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 1/2 other carbohydrates
Sometimes a breakfast pastry is called for, but anyone who has tried pop tarts can tell you they taste like cardboard and lies. These are handy to keep around for any time of day. They freeze well, individually wrapped.
I adapted this recipe from one on thefreshloaf.com. Unlike most American pastries, these aren't overly sweet.
Sometimes I like to use white whole wheat flour instead of plain white flour. White whole wheat, made from albino wheat instead of the traditional red, still contains plenty of fiber essential nutrients. Red flour has tannins, which make the baked product taste a little bitter.
In a large mixing bowl combine the flour, salt, and sugar, yeast, milk, and eggs and mix until ingredients are combined. Mix in softened butter and knead until your dough is satiny and slightly sticky. Place the dough in a greased bowl, cover with plastic wrap, and allow the dough to rise for 1-2 hours until doubled in size. Punch the dough down, cover again, and refrigerate overnight. In the morning, divide the dough in half and, while still cold, use each half to make 8 of each type of snail (or 16 of one if you don’t like the other type).
For the cream cheese snails, roll the dough out into a large rectangle, approximately 8 by 12 inches. Slice the rectangle into 8 long strips. Stretch each strip as long and thin as you can, up to 24 inches. Twist each strip and then curl each up to make a snail shape. Place the snails on a well greased or parchment lined baking sheet and brush them gently with the egg glaze. Use your fingers to create a well in the center of the snail and then place one tablespoon of the cheese mixture on top. I like to pipe on the cream cheese filling for a neater look. You can also put a little jam underneath the cream cheese if you like things sweeter. Paint with egg glaze.
For the raisin snails, roll the dough out into a large rectangle, approximately 8 by 10 inches. Coat the rectangle with the egg glaze and then spread the cinnamon, raisin, and sugar mixture over it. Roll the the dough up into a large log and then slice it into 8 pieces. Place each onto a parchment-lined or well greased baking sheet, squash them flat with your hand, and then paint with egg glaze.
Let the snails rise for an hour until puffy. Preheat the oven to 375 degrees and bake the snails for between 15 to 17 minutes, until they are golden brown. Paint immediately with sugar glaze. The sugar glaze is pretty thin, and you might prefer to make a different one with a little milk or lemon juice and powdered sugar.
Body Mass Index (BMI)
The body mass index (BMI) is a quick and easy way to see if your weight is within the normal or average range for your height. It might sound complicated, but your BMI is just a calculation using the ratio of your weight to your height to determine how much body fat you have.
The higher your BMI, the higher your risk of developing such conditions as heart disease, high blood pressure, sleep apnea, and type 2 diabetes.
While it is generally accurate, the BMI can read too high for athletes or others with large, heavy muscles. Likewise, it can exaggerate low readings for frail older people who have lost muscle mass.
Google “BMI” to find a calculator.
If your BMI is less than 18.5, you are underweight.
If your BMI is between 18.5 and 24.9, you are normal weight.
If your BMI is between 25 and 29.9, you are overweight.
If your BMI is between 30 and 39.9, you are obese (more overweight).
If your BMI is 40 or over, you are dangerously obese.
Body Fat Calculator
• Use a cloth measuring tape.
• Be sure to measure your height with your shoes off.
• Measure the circumference of the neck from below the larynx with the tape sloping slightly down to the front.
• Women should measure their hips around the widest point.
• Finally, the NIH recommends that the best way to measure your waist size is to stand, then exhale completely, and place the tape measure around your middle, just above the hips.
Female
| Age | Underweight | Healthy Range | Overweight | Obese |
| 20-40 yrs | Under 21% | 21-33% | 33-39% | Over 39% |
| 41-60 yrs | Under 23% | 23-35% | 35-40% | Over 40% |
| 61-79 yrs | Under 24% | 24-36% | 36-42% | Over 42% |
Ideal Weight
If you want to find out what your ideal weight is, just type in “ideal weight” into google and check out several results. "Ideal weight" does not mean having an ideal body -- almost everyone has physical features they would like to change. Rather, ideal weight is a medical term that refers to how much you should weigh, based on your height, gender, and age. Doctors use a few different methods to determine whether you are overweight. The main approaches are measurements of your body mass index (BMI), your waist circumference, and your waist-to-hip ratio.
To measure your waist circumference: Wrap a tape measure around your middle at the level of your belly button. The risk of heart disease and diabetes increases if your waist circumference is more than 35 inches (88 cm) for a woman and more than 40 inches (102 cm) for a man. You should strive for a waist size less than 31.5 inches if you are a woman and less than 37 inches if you are a man.
To measure your waist-to-hip ratio: Measure your hip circumference at the level of the two bony prominences felt in the front of your hips. Then, divide your waist circumference by your hip circumference. Your waist-to-hip ratio should be below 0.8 for a woman and below 1.0 for a man.
Basal Metabolic Rate
Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline.
You BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.
Your BMR does not include the calories you burn from normal daily activities or exercise.
Height—5 ft 10 in
Weight—155 lbs
Age—25 yrs
Daily Recommended Calories:
Activity level: very active
To lose about 1 lb. per week: 1,844
To maintain your weight: 2,344
If you rarely exercise—sedentary
If you exercise on 1 to 3 days per week—light active
If you exercise on 3 to 5 days per week—moderate active
If you exercise 6 to 7 days per week—very active
If you exercise every day and have a physical job or if you often exercise twice a day—extra active
Applying Your BMR Calculation to Weight Loss
Once you know your BMR and the number of calories you burn for your activity level, you can improve your weight-loss efforts by setting a lower daily calorie-intake limit and crafting a plan for increasing your physical activity:
Set your daily calorie limit. To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Putting yourself in a 500-calorie deficit every day should result in the loss of one pound per week (since there are 3,500 calories in a pound).
Adjust your exercise output. Our BMR calculator asks you for your level of physical activity for a very good reason. You can influence your BMR through exercise, spurring your body to burn more calories even after you’ve finished and are just lounging about.
• Aerobic exercise provides a temporary boost to your BMR, an effect sometimes referred to as after-burn or excess post-exercise oxygen consumption, says Noelle Lusardi, a certified personal fitness trainer who also works at the Step Ahead Weight Loss Center in Bedminster, N.J. Your BMR will return back to its normal level anywhere between 15 minutes and 48 hours.
• Strength training provides a more-lasting boost to BMR by altering your body's composition. Muscle at rest burns more calories than fat at rest. That's why men enjoy a naturally higher BMR than women, as they tend to have more muscle mass.
• If you cut calories and increase your BMR by exercising, you’ll see results even faster. Increase the amount of calories you burn by 250 each day, and you’ll lose a half-pound more on top of the calorie cuts made in your diet. You could exercise longer or you could increase the intensity of your workouts to burn more calories — either way will increase the calorie deficit.
The advantage of knowing your BMR is that you can learn the number of calories you need to consume and expend to meet your personal goal for weight loss.
Exercise that burns calories
30 minutes of _______ will burn ______ amount of calories for a 155 lb person.
Jogging 10 min mile—358
Jogging 9 min mile—394
Aerobics, high impact—251
Aerobics, 10-12 in. step—358
Kickboxing—358
Swimming laps—241-358 (depends on how fast)
Water Aerobics—153
Walking, leisurely pace—105
Walking at brisk pace—136
Bicycling, moderate effort—281
Hiking, cross country—211
Dancing, general—158
Rock climbing, ascending—387
Roller skating—246
Cross country skiing, moderate effort—281
Downhill skiing, moderate effort—211
Strength training (weight lifting)—105
Tennis—246
I also use the free online exercise videos at www.exercisetv.tv. They are a wonderful supplement to my workouts and they have lots of them to keep things varied and exciting.
Geneen’s Fitness Tips
§ Find a cardio that you love and stick to it! You need cardio at least 3 times a week to see the most effective results for your weight loss and overall health. It doesn’t matter what it is, as long as it increases your heart rate for 30 minutes or more!
§ Know that it’s going to be hard at first, but it WILL get easier. I promise!
§ Get a partner. If you are able to make this journey with one person or with many people, it makes it easier. Consider getting a partner or joining a fitness blog. People giving you constant encouragement makes all the difference.
§ If you fall off the wagon, get right back on. We all have bad days. They are normal and expected. Don’t get discouraged, just get right back on the wagon the next day and move on. Punishing yourself or feeling bad will not help. The only thing that works is persistence.
§ Getting healthy is a life-long journey. Once you reach your goal, the next goal is to maintain it, which is harder than reaching it in many ways. Changing your life is harder than dieting, but it can be done. Stick with it!
§ Remember the Lord in all your endeavors. He will help you to start, and to preserver until the end. Getting healthy is a righteous goal and you have the right to ask for help!
