Saturday, October 31, 2009

Happy Halloween!

Happy Halloween everyone! Here is a great recipe for Pumpkin Soup! This would be a great pre trick-or-treat meal for tonight!

1. This soup freezes well and won't change consistency when thawed! (gotta love that)
2. For a lighter you can always substitute Half and Half for the heavy cream. (but the nutritional information below is calculated using heavy cream.)
3. Remember to use pure canned pumpkin NOT pumpkin pie filling!

6 cups chicken stock
1 1/2 teaspoons salt
4 cups pumpkin puree (I used canned pumpkin)
1 teaspoon chopped fresh parsley
1 cup onion, chopped
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
1/2 cup heavy whipping cream
5 whole black peppercorns

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.

Puree the soup in small batches in a food processor or blender. (about 1 cup at a time)

Return to pan and bring to boil again. Reduce heat to low and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into bowls and garnish with fresh parsley.

Serves 9
NI: 93.2 Calories; 5.4g Fat (3.2g saturated fat); 18.1mg Cholesterol; 725.9mg Sodium; 11.0g Carbohydrates; 3.5g Fiber; 3.7g Sugar; 2.1g Protein

Friday, October 30, 2009


This is mine and Keith's version of healthy pizza. We enjoyed this with a side salad for dinner last night. A gluten-free pizza crust from Whole Foods, Muir Glen Organic Pizza Sauce, Organic Valley Italian Blend Cheese, and Boar's Head Deli Roast Beef.
Ready to go into the oven...



Wednesday, October 28, 2009

Great New Find

I am in love with Zico Coconut Water! It is called "Nature's Sports Drink!" It contains more potassium than a banana and has only 60 calories, beating artificial sports drinks for healthy replenishment and hydration. Great for athletes!!! It also has 0g fat and no added sugar. It is ALL NATURAL with 5 essential electrolytes and low acidity. You gotta try this!! I have seen it at Whole Foods, HEB, and the Natural Grocer! It is SO yum!

Tuesday, October 27, 2009

What is Trans Fat?

Everyone is always talking about Trans fat (also known as the bad fat), but do you really know what it is?

Trans fat is, in fact, the worst kind of fat for your health because it both raises bad cholesterol and lowers good cholesterol. Trans fat is formed when oil is hydrogenated, or processed to become solid.

When hydrogenated fats like margarine and shortening were first invented, they became the ingredient of choice because they were cheaper, more shelf-stable, and thought to be healthier than butter. It was only recently confirmed that this fat is especially unhealthy.

Trans, or hydrogenated, fat is found in stick margarine, vegetable shortening, and fried foods. Until recently, it was also found in most commercially packaged baked goods, crackers, pastries, cookies, and many other products. However, in 2006, when it became mandatory for companies to list trans fat on food labels, many manufacturers changed their formulas to reduce the amount of trans fat their products contain.

Therefore, ALWAYS check the ingredients list on a product for "hydrogenated" or "partially hydrogenated" oil of any type. If such an ingredient is present, there is still some trans fat in the food. And if the trans fat ingredients are near the top of the list, drop the box and run the other way!

Gluten-Free Goodness

Keith and I were talking the other day about Halloween and treats our parents used to make for us as kids and we both agreed that rice crispy treats were always a winner. Ever since then we have both been craving them! So I made gluten free crispy treats for us today!

First, I used Barbara's Organic Brown Rice Crisps (found at HEB) and I know you can't see but at the bottom it says, "made with gluten-free ingredients". And the Kraft Jet-Puffed Marshmallows are gluten-free too....WHAT A DEAL!

Marshmallows, butter, and rice there really anything better?

Ta-Dah!! I wonder if I can wait for them to cool??

Monday, October 26, 2009

Muffin Make-Over!

I will admit that I am a muffin LOVER! I could not live a life that didn't include these tasty little treats. But traditionally muffins are TERRIBLE for you because they are made with lots of oil, sugar and butter!!! Most store-bought and bakery muffins are actually worse for you than donuts! YES! They just hide behind the name "muffin" making you think they are healthy. But really they are just glorified pieces of cake! But WAIT don't give up hope! I love to re-create the muffin so they can be enjoyed on a regular basis in any diet! Today is the perfect baking day...rainy and cold! So here you go...your breakfast never had it so good!!


1 cup quick-cooking oats
1 cup low-fat buttermilk
1 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1 egg
1/4 cup unsweetened applesauce
3/4 cup brown sugar
1 teaspoon vanilla
1 cup chopped fresh strawberries

Preheat oven to 375 degrees F. Grease and flour a muffin pan or use paper liners.

In a small bowl, combine oats and buttermilk, and let stand 5 minutes.

In a medium bowl, combine flour, baking powder, baking soda and salt; set aside.

In a large bowl, beat together the egg, applesauce, brown sugar and vanilla. Blend in the oat-buttermilk mixture. Stir in the flour mixture, just until moistened. Fold in the strawberries.

Fill muffin cups 2/3 to 3/4 full. Bake in the preheated oven for 15 to 20 minutes or until toothpick inserted into the center comes out clean.

Serves: 12

133 Calories; 1.2g Fat (0.4g saturated fat); 18mg Cholesterol; 310mg Sodium; 27.8g Carbohydrate; 2.2g Fiber; 15g Sugar; 3.7g Protein

Spinach Filled Fish Rolls

This was Sunday night yummy! Enjoy everyone!


1 lb sole, orange roughy or flounder fillets (I used orange roughy)
1 1/2 cups firmly packed spinach leaves
1/4 teaspoon garlic salt
1/3 cup fat-free mayonnaise or salad dressing
1/2 teaspoon Dijon mustard
1/4 cup garlic-flavored croutons, crushed (I didn't use these)
Lemon wedges, if desired

Heat oven to 400°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. If fish fillets are large, cut into 4 serving pieces.

Place spinach on fish; sprinkle with garlic salt. Roll up each fillet, beginning at narrow end. Place rolls, with points underneath, in baking dish. In small bowl, mix mayonnaise and mustard; spoon onto each roll. Sprinkle with croutons.

Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve with lemon wedges.

1 Serving: Calories 120; Total Fat 2.5g (1g saturated fat);Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 5g; Dietary Fiber 0g; Sugars 2g; Protein 20g

Sunday, October 25, 2009

Got 30 Minutes??

The biggest excuse (YES EXCUSE) people give me for not eating healthy is, "I don't have time!" And I always say YES YOU DO!! This was mine and Keith's 30 minute goodness from last night. Steak, vegetables and Au gratin tasted a heck of lot better than fast food and it was a lot nicer on our bodies!

So, I know you are thinking...30 minutes? Yeah Right! But seriously...the steak took 10 minutes on the George Foreman Grill. It takes about 5 minutes to steam vegetables and the potatoes were an organic, all natural mix from The Natural Grocer...took 20 minutes in the oven!

Really can do this!!

Saturday, October 24, 2009


I want to send a "shout out" to all the awesome people competing in the San Antonio Rock 'n Roll Marathon and 1/2 Marathon on November 15th! TODAY WAS THE LAST LONG RUN!! Woo Hoo! Kudos to everyone! Now we can taper before the awesome race!! GO RUNNERS GO!

Friday, October 23, 2009

15 WORST Desserts in America!

We all need an occasional blowout but the problem is most people omit the word "occasional" and indulge in over the top desserts more than they should. With today's obesity and diabetes rates, in adults and children, rising at an alarming rate we need to take control! Below, from Eat This Not That, is a list of the top 15 worst dessert choices in America.

15. Worst "Healthy" Packaged Dessert: Tofutti Vanilla (1/2 cup): 210 calories, 13g fat (2g saturated); 15g sugars! The label touts the fact that Tofutti has no butterfat and no cholesterol. While these claims are technically true (Tofutti is not made from dairy, so by definition it can’t have butterfat or cholesterol), they might as well advertise “no razor blades inside!” Because touting what’s not in this product simply obscures the truth about what is: Tofutti is as loaded with fat and sugar as most full-fledged ice creams. (It also has about 10 ingredients too many, including a big helping of corn oil.)

14. Worst Supermarket Ice Cream: Häagen-Dazs Chocolate Peanut Butter (1/2 cup):360 calories, 24 g fat (11 g saturated), 24 g sugars! Häagen-Dazs produces their ice creams using only a few simple ingredients; problem is, those ingredients are heavy cream, egg yolks, and sugar, making their ice creams consistently the most calorie-dense in the freezer section. This peanut-butter blast to your gut takes the cake—literally—packing an astounding 1,440 calories into every pint-size carton.

13. Worst Desert For Your Cholesterol: Bob Evans NSA Apple Pie: 491 calories, 30 g fat (5 g saturated, 13 g trans)19 g sugars! It feels like just looking at Bob Evans’s dessert menu will raise your LDL. More than 75 percent of the sweet stuff contains trans fat, with a full 7 desserts containing 7 grams or more of the troublesome lipid. Clearly Bob’s bakers haven’t found a way to make piecrust without shortening, despite the fact that the rest of the world figured it out long ago (here’s a tip, guys: good old-fashioned butter). Until they get a grip on their penchant for partially hydrogenated fats, your only viable option for a meal capper is a simple, unadorned scoop of vanilla ice cream­—the à la mode minus the pie.

12. Worst Frozen Treat: Toll House Ice Cream Chocolate Chip Cookie Sandwich: 520 calories, 23 g fat (9 g saturated)44 g sugars! Considering so few frozen ice cream treats creep above the 300-calorie threshold, we’re astounded that Nestlé stuffs this sandwich with nearly as many calories as a Big Mac. You can have 2 Toll House Chocolate Chunk cookies and a scoop of Breyers All Natural Vanilla ice cream and still save 110 calories. Or you could just switch to the Oreo option and use the 340 calories you save on something better.

11. Worst Pastry: Hostess Chocolate Pudding Pie: 520 calories, 24 g fat (14 g saturated, 1.5 g trans), 45 g sugars! This is the type of snack you pick up at a gas station in a pinch and feel vaguely guilty about, not knowing that you just managed to ingest nearly three-quarters of a day’s worth of saturated fat before your tank finished filling up. And considering these little packages of doom cost a buck or less across the country, the pudding pie qualifies as one of the cheapest sources of empty calories in America.

10. Worst Hot Chocolate: Starbucks Venti 2% Salted Caramel Signature Hot Chocolate (20 ounces): 760 calories, 37 g fat (22 g saturated), 85 g sugars, 380 mg sodium! Since when did hot chocolate require salt and caramel to meet the expectations of consumers? Seems a bit gratuitous, no? Thanks to Starbucks’ monstrous creation, the classic winter comfort beverage is now sullied with more than a full day’s worth of saturated fat and as much sugar as nearly 4 Hershey’s chocolate bars.

9. Worst Kid's Dessert: Uno Grill Kids' Sundae: 860 calories, 38 g fat (20 g saturated),94 g sugars! Consider the repercussions of slapping three Baby Ruth bars’ worth of fat and sugar onto the end of your child’s meal. Weighing in at an astounding 3/4 pound, this abominable sundae is twice as big as the Kid’s Pasta, and twice as caloric as his entire meal should be.

8. Worst Mall Dessert: Cinnabon Regular Caramel Pecanbun: 1,110 calories, 56 g fat (10 g saturated, 5 g trans), 47 g sugars, 141 g carbohydrates! This isn’t breakfast, this is dessert. And an atrocious one at that. There are dozens of ways to curb a sweets craving at the mall, but your sugar fix should never climb above 400 calories. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in a river of sugar. Go with the Auntie Anne’s pretzel and save 730 calories, 55 g fat and 10 bacon strips’ worth of saturated fat.

7. Worst Drive-Thru Dessert: Dairy Queen Raspberry Truffle Blizzard (large): 1,140 calories, 44 g fat (31 g saturated, 1 g trans), 141 g sugars! The decadent offerings at DQ span the nutritional spectrum, ranging from smart indulgences to caloric catastrophes and everything in between. So choose wisely or you’ll end up wolfing down two-thirds of your daily caloric allotment without ever leaving the driver’s seat. Being smart at DQ means skipping over the malts and Blizzards entirely and opting instead for a relatively restrained sundae. Stick to a small and you can have any flavor your hungry heart desires.

6. Worst Shake: Jamba Juice Peanut Butter Moo’d (Power): 1,170 calories, 30 g fat (7 g saturated),169 g sugars! The scary thing about this 30-ounce shake is that you can consume more than half a day’s worth of calories in 3 minutes of spirited sipping, all under the pseudohealthy banner of the sacred smoothie. What’s even scarier is you’ll be slurping up the sugar equivalent of 8 packs of peanut M&M’s, all while thinking you’re doing your body a favor. Though no mall food packs more calories, the Moo’d at least offers a touch of nutrition (unlike the dreaded Pecanbun) in the form of peanut butter’s protein and healthy fat. Still, don’t mistake it for anything other than a serious threat to your waistline. When at Jamba, stick to their impressive list of smoothies in the All Fruit and Light categories.

5. Worst Pie: Red Robin Mountain High Mudd Pie: 1,390 calories, 69 g fat, 205 g carbohydrates! Red Robin’s Jackson Pollock imitation suffers from the disease afflicting all too many restaurant desserts in this country: gigantism. Split among 4 forks, it would still ruin even the healthiest meal eaten before it. You’d be better off eating 9 scoops of Breyers All Natural Rocky Road ice cream. But choose the Chili’s Sweet Shot and save 57 g of fat! In fact, you could knock back 5 shots of key lime pie and still cut calories and fat.

4. Worst Cake: Red Lobster Chocolate Wave: 1,490 calories, 81 g fat (25 g saturated), 172 g carbohydrates! Chocolate Tidal Wave is more like it: This fat-packed mega-cake accounts for three-quarters of your daily calories and as many carbohydrates as you’ll find in 14 slices of white bread. (Just sit and digest that statistic for a second.) The dessert menu at Red Lobster isn’t great—2 out of 5 options break the 1,000-calorie mark, and the “lightest” choice is a little over half that—but if you split the cheesecake with a friend, you could eat a delicious dessert without bursting from your pants when you’re done.

3. Worst Chocolate Dessert: Chili’s Chocolate Chip Paradise Pie: 1,590 calories, 76 g fat (37 g saturated), 220 g carbohydrates! This hulking slice packs as many calories as 3 Big Macs. That’s right: Nobody would ever consider capping a meal with 3 Macs, so why would they order a slice of this stuff? When choosing dessert at Chili’s, the only safe options are the Sweet Shots, drinkable treats with built-in portion control. Avoid the chocolate one, which rings in at 420 calories; any of the others should be fine.

2. Worst Sundae: Baskin-Robbins York Peppermint Pattie Brownie Sundae: 1,610 calories, 80 g fat (32 g saturated, 1 g trans), 183 g sugars, 222 g carbohydrates! Warning: Not a single sundae from Baskin-Robbins contains less than 500 calories. Furthermore, anything with chocolate that can be sucked through a straw should be avoided at all costs. That means the only real viable route at the popular dessert parlor is to stick with a single scoop of ice cream. (At least you’ll have 31 flavors to choose from.)

1. WORST DESSERT IN AMERICA: Romano’s Macaroni Grill New York Cheesecake with Caramel Fudge Sauce: 1,660 calories, 97 g fat (57 g saturated), 950 mg sodium, 165 g carbohydrates! Considering the fact that Macaroni Grill’s savory menu is already cluttered with one of the country’s most potent arrays of calorie, fat, and sodium bombs, its lineup of destructive desserts only adds insult to injury. There’s the Dessert Ravioli (1,630 calories), the Lemon Passion (1,360 calories), and the always classic and catastrophic caramel-smothered cheesecake, which, with more calories than 3 Big Macs and as much saturated fat as 57 strips of bacon, is the worst dessert in America. Seek solace in a scoop of sorbetto—one of the country’s best sit-down sweets.

Thursday, October 22, 2009

How Well Do You Speak Your Truth? - DivineCaroline

Double Post Today...such a GREAT article!

How Well Do You Speak Your Truth? - DivineCaroline


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 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...

Wednesday, October 21, 2009

Don't Go EEWWWW Before You Try This!!


1 slice toast (rye,whole wheat, bagel, etc...)
1 tablespoon peanut butter
3-4 thick slices of tomato

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!!!

Tuesday, October 20, 2009

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


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.

Monday, October 19, 2009

Where Texas Measures Up

CalorieLab ( 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 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!

Sunday, October 18, 2009

Football Food

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


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

Saturday, October 17, 2009

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!


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

Friday, October 16, 2009

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

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.

Thursday, October 15, 2009

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.
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.

Wednesday, October 14, 2009

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!!


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

Tuesday, October 13, 2009

Would You Like a 1000 Calorie Salad With That?

Don't always assume that a salad is a HEALTHY option when you go out to eat. Here is a list of the top 10 WORST restaurant salads!

Number 10: Romano's Macaroni Grill Chicken Florentine Salad – 1,020 calories/17 grams/2,830 mg sodium

Number 9: Quiznos Chicken Caesar Flatbread Salad – 1,020 calories/69 grams fat/2,120 mg sodium

Number 8: Quiznos Roasted Chicken Flatbread Salad with Honey Mustard Dressing – 1,070 calories/71 grams fat/1,770 mg sodium

Number 7: Chili's Boneless Buffalo Chicken Salad – 1,070 calories/77 grams fat/4,380 mg sodium

Number 6: Chili's Southwestern Cobb Salad – 1,080 calories/71 grams/2,650 mg sodium

Number 5: Ruby Tuesday's Carolina Chicken Salad – 1,129 calories/71 grams fat

Number 4: Baja Fresh Charbroiled Steak Tostada Salad – 1,230 calories/63 grams fat/2,380 mg sodium

Number 3: Outback Steakhouse's Queensland Salad (no dressing) - 1,225 calories/82 grams fat/3,094 mg sodium

Number 2: Romano's Macaroni Grill Seared Sea Scallops Salad - 1,320 calories; 91 grams fat/2,860 mg sodium

Number 1: Chili's Quesadilla Explosion Salad – 1,390 calories/89 grams fat/2,710 mg sodium

Monday, October 12, 2009

How To Say No!

Healthy Living not only includes healthy foods and exercise but also a healthy attitude! The article below is by Ellie Krieger and it talks about the importance of being able to say no. I, personally, am TERRIBLE about telling people no. Sometimes, yes, we need to put ourselves aside and help someone out but other times we shouldn't feel obligated to do something that is going to impact us more negatively than positively. In those situations we need to be able to put ourselves first and say no. But for some reason that is probably one of the hardest things for people to do. So when I saw this article I KNEW I had to post it because it is great advice!

No's the Way to Go
-By Ellie Krieger

There's one magic word that can change your life, give you back your time, and help you lead a happier life. That word is no. Do you have trouble saying no? You're not alone. But sometimes you have to say no to protect yourself, your time, and your energy.

How do you do this? Here are six tips to help you say no and not feel bad about it:

1. Use "No, thanks." Thank the person for the opportunity before you turn him or her down: "I really appreciate your thinking of me, but no, thank you."

2. Ask for stalling time. Too often we agree on the spur of the moment. When asked to do something, tell the person you need to think about it and you'll let him or her know. Then you can decide whether you want to take on the responsibility.

3. Counter with an alternative. If you're not interested in the job or task but are willing to do something else, say so. This allows you to participate in something you want to do in your own way.

4. Give a reason. Sometimes you have to say no and you've got a good reason for doing so. If you're comfortable sharing, let the person know — or say that you've been overextending yourself lately and need to cut back.

5. Or don't. "I'm sorry, but I can't." That's it. Yes, you'll feel guilty for a few minutes, but think how relieved you'll be afterward.

6. Suggest someone else. You can't do it, but you know someone who might be interested. Pass along the person's name — it may be just right for him or her.

Your small change for today is to take control of your time by starting to say no to things that don't fit your priorities.

Sunday, October 11, 2009

Saturday, October 10, 2009

Is It For Real?

There are thousands of advertisements wanting you to believe that there is a magic wand to wave and, ta-dah, you will go from a size 12 to a size 2 in mere weeks! Is is true? Sadly the answer is no! Below are some tips to help you spot a weight loss scam:

1. "It’s so easy to lose weight without dieting or exercising!" Face it—permanent weight loss takes work, effort and time. Pass on any products that promise miraculous results without the effort.

2. "Eat whatever you want and still lose weight!" Losing weight requires sensible food choices, not overloading on high-fat, high calorie foods.

3. "Lose weight forever…you’ll never need to diet again!" For weight loss to be permanent, it requires lifestyle changes. On-going maintenance is always a must.

4. "Block the digestion and absorption of fat, carbs, or calories!" There is no magic potion that will allow you to block the digestion and absorption of fat, carbs, or calories. A little pill to curb cravings and suppress appetite just doesn’t exist.

5. "Rapid weight loss: Lose 20 pounds in 2 weeks!" Looking to lose weight rapidly for your high school reunion or wedding? Products that safely produce lightning-fast weight loss just don’t exist. A weight loss of 1-2 pounds per week is the safest and most effective way to take off weight and keep it off.

6. "Finally, a weight loss formula for everyone!" A diet that claims to be perfect for all is erroneous. One-size-fits-all just doesn’t work. Your lifestyle habits and health concerns are unique.

7. "Lose weight with this miracle diet patch, cream or gel!" You’ve heard it all before—"Apply and watch the fat melt away!" But truthfully, all that melts away is your hard earned money.

8. "Scientifically Proven! Doctor Endorsed!" Where is the proof and how was the research conducted? Were people studied, or rodents? Were there 3 subjects in the study or 3,000? Has the research been published in a medical journal and reviewed by peers? A doctor of what profession? Or is the "professional" as purely fictitious as your weight loss will be? Be sure to check the details.

9. "Money-back guarantee!" It may make you feel safer to give the product a try, but realize that many companies do not follow through with this promise. You’re left holding an empty promise and an empty pocketbook.

10. "100% safe!" Just another attempt, trying to get you hooked with a meaningless phrase. Think of it this way – if there were no reason to doubt, why would they need to make this claim at all? Many products have been removed from the market due to safety issues, but not until too many lives were already destroyed or lost. Does ephedra ring a bell?

11. Those convincing testimonials: We can all look 10 pounds slimmer by: standing up straight, shoulders back, and stomach in; having a good hair day; applying the right make-up; and hiring a professional photographer. Remember, just because you recognize the actor or actress doesn’t make the product any more reliable.

12. "A miraculous breakthrough!" Turn and run the other direction when extravagant claims make the product sound to good to be true. The FTC works for the consumer to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint or to get free information on consumer issues, visit or call toll-free, 1-877-FTC-HELP (1-877-382-4357).

Friday, October 9, 2009

Breakfast For Dinner!

No one said breakfast foods had to be served at breakfast time, right? Well last night is was breakfast for dinner in the Bruneman household. This is a recipe for delicious (and healthy) pumpkin pancakes!

1/2 cup canned pumpkin
1/2 cup low-fat vanilla yogurt
1/4 teaspoon baking soda
1 large egg yolk
1/4 cup cake flour
4 large egg whites
1/4 teaspoon salt
Cooking spray
Maple syrup or honey

Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour. Whisk egg whites with salt; fold into pumpkin mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when tops are covered with bubbles and edges are slightly brown (about 3 minutes per side). Drizzle with syrup or honey.

Makes 4 servings (2 pancakes per serving)
90 CALORIES: 2g FAT (1g saturated fat); 299mg SODIUM; 55mg CHOLESTEROL; 12g CARBOHYDRATE; 1g FIBER; 7g PROTEIN

Thursday, October 8, 2009

All-Natural Beauty From Your Kitchen!

Consider this food for thought: Great skin is as much about what you put in your body as what you put on it. But what if the same food you put in your body for healthy hair and skin could do the same good on your outside too? Celebrity makeup artist Shalini Vadhera says if you want to get gorgeous, hit the fridge. Inspired by her global travels, the founder of Global Goddess Beauty shares her top 4 all-natural beauty secrets from women around the globe.

1. GO BANANAS FOR HEALTHY HAIR! If your hair is starting to show signs of damage from heat styling or color treatments, try this Hawaiian secret for super-shiny tresses: Use a fork to mash one banana in a bowl, then slather the mixture from root to tip. Leave the treatment on for 15 minutes, then wash with shampoo. Bananas help improve the health and natural elasticity of your hair thanks to their high levels of potassium.

2. SMOOTH YOUR SKIN WITH HONEY! Take a cue from fresh-faced Polish women, who apply honey on their faces as an intensive moisturizer. Just a thin layer does the trick. The sweet golden goo’s firming and moisture-retaining properties make it a popular anti-aging ingredient, too. An added bonus? It helps protect the skin from the damage of UV rays.Warm a small pot of honey in a double boiler over low heat. After testing a small dab on the inside of your elbow for a safe temperature, apply the honey generously over your entire face. Leave the mask on for 15 minutes. Rinse thoroughly with warm, then cool water.

3. GO GARLIC FOR STRONGER NAILS! Add chopped garlic to a bottle of clear nail polish. Let it sit for 7 to 10 days, then paint the mixture onto your nails. It’s a little secret Dominican women use to strengthen their nails—and it makes them feel stronger than acrylic tips!

4. DRY, DULL SKIN IS THE PITS! Skip expensive body scrubs or spa treatments in favor of a natural, budget-friendly body treatment. Next time you snack on Greek olives or whip up a tapenade, hold on to the pits—they are a great natural remedy for dry skin. Grind them up in a food processor and use them as a body scrub to remove dry, dead skin cells.

Wednesday, October 7, 2009

7 WORST MALL FOODS you're at the mall and hunger strikes! We all know that mall food probably isn't the best food but these 7 dishes are insanely bad. Even my mouth hit the floor at some of the nutritional statistics. I mean seriously!! So the next time you are at the mall and your stomach starts to growl avoid these 7 evils at ALL COSTS!

1. Smoothie King's Hulk Strawberry Smoothie (20oz): 1044 CALORIES; 35g FAT; 120g SUGAR! Okay people, that is for the 20oz which is the SMALL and it contains more calories than 2 Big Macs! Instead try this: Low-Carb Strawberry Smoothie (20oz): 268 CALORIES; 9g Fat; 3g SUGAR!

2. Starbuck's Double Chocolaty Chip Frappaccino w/ Whipped Cream (16oz/Grande): 510 CALORIES; 19g FAT (11g saturated fat); 59g SUGAR; 300mg SODIUM! Okay, I know this one just sounds bad by the name but would you have guessed that it contains about 1/3 of the amount of fat you should have in ONE day!! Instead try this: Coffee Frappaccino Light Blended Coffee (16oz/Grande): 130 CALORIES; 0.5g FAT; 16g SUGAR!

3. Coldstone's PB&C Shake (large): 2010 CALORIES; 131g FAT (68g saturated fat); 153g SUGAR! This frosty monster contains an entire's day worth of calories and almost three and half times the the daily limit for saturated fat! WOW! Instead try this: 16oz Sinless Oh Fudge Shake: 500 CALORIES; 2g FAT!

4. Auntie Anne's Jumbo Preztel Dog: 610 CALORIES; 29g FAT (13g saturated fat); 1150mg SODIUM! This concoction contains almost half your daily upper limit of fat and sodium. Try this instead: The Orginial Preztel without salt and butter: 310 CALORIeS; 1g FAT. That is a much better snack!

5. Cinnabon's Caramel Pecanbon: 1092 CALORIES; 56g FAT; 47g SUGAR! This one roll contains about half the calories and almost all the fat you should consume in ONE day! Try this instead: The Minibon: 300 CALORIES; 11g FAT.

6. Wendy's Sweet & Spicy Boneless Wings: 550 CALORIES; 18g FAT; 27g SUGAR; 2530mg SODIUM! Okay, calorie-wise this isn't a bad choice if it makes up your entire lunch, BUT it contains more salt than you should have in a single day let alone a single meal! Try this instead: The Utlimate Grilled Chicken Sandwich: 320 CALORIES; 7g FAT; 8g SUGAR; 950mg SODIUM! That is still a lot of sodium people so don't make this an everyday habit!

7. Dunkin Donuts Coffee Cake Muffin: 620 CALORIES; 25g FAT (7g saturated fat); 54g SUGAR; 93g CARBS! Muffins are typically thought of as healthier than doughnuts. NOT ALWAYS TRUE! You would have to eat three glazed doughnuts to match the nutritional stats of this single muffin! Try this instead: One Glazed Doughnut: 220 CALORIES; 9g FAT; 12g SUGAR; 31g CARBS!

My Tip: PLAN AHEAD! If you know you are going to be at the mall during the lunch hour pack some healthy snacks that you can munch on (like fruit, nuts, or raisins) to help satsify your tummy so you don't go running for the food court!

Tuesday, October 6, 2009

Halloween Candy For A Cause!

I was talking with some of Keith's client's this morning about Halloween and how it seems to be a "dangerous" holiday for our waistlines and for an over-abundance of sugar in the kids! Stephanie Martin had a FABULOUS idea of sending leftover Halloween candy overseas to our troops! So I did some research and here is an AWESOME program that everyone should take part in if you can! I mean do you REALLY need all that leftover Halloween candy? And what better way to teach our children the power of giving!

I found a website: and they will do it for you! Just send them your leftover candy and they will make care-packages and send it overseas to brighten the days of our troops! Send the link to everyone you know!! Here is all you have to do:
  • If you live east of the Mississippi, please ship your Halloween candy to:
    Soldiers' Angels
    112 Greenhill Road
    Ramseur NC 27316

  • If you live west of the Mississippi, please ship your halloween candy to:
    Soldiers' Angels
    914 Tourmaline Dr
    Newbury Park, CA 91320

Monday, October 5, 2009

100 Calorie Halloween

Everyone LOVES Halloween candy, myself included! Here are some 100 calorie Halloween options that will let you have your candy AND eat it too!! :)
  • 3 1/2 Snack Size Twizzlers

  • 5 Starburst Orginal Fruit Chews

  • 8 Dots

  • 13 1/2 pieces BRACH'S Candy Corn

  • 28 Milk Chocolate M&M's

  • 60 Smarties

  • 1 2/3 Snack Size York Peppermint Patties

  • 2 Twix Minis

  • 1 1/2 Snack Size Kit Kats

  • 3 Milky Way Midnight Minis

  • 1 1/4 Snickers Fun Size Bars

  • 4 Three Musketeers Minis

  • 4 1/2 Tootsie Roll Midges

Sunday, October 4, 2009

Taco Goodness

I had fish tacos last night...yum! So easy...tilapia, salsa, cabbage, cilantro and some red onion...I was a happy girl! It took all of 15 minutes (the time it took the tilapia to bake in the oven) to throw together! See how easy healthy eating can be! Play with any flavors you want and create your own tonight!!

Saturday, October 3, 2009

The Skinny on Artificial Sweetners

Saccharin (Sweet ‘N Low): Discovered in 1879, saccharin is a noncaloric derivative of coal tar; 300 times sweeter than sucrose (sugar); Saccharin in large quantities has been shown to cause cancer in laboratory anicmals.

Aspartame (Equal, NutraSweet, NatraTaste): Derived from 2 amino acids, it contains 4 calories per gram; 180 times sweeter than sucrose; The safety of aspartame has veeb questioned because it has been associated with headaches, dizziness, or fatigue (all possible allergic reactions); health agencies do not consider it a risk.

Acesulfame Potassium (Sunnet, Sweet One): Approved in 1988 as a tabletop sweetner; 200 times sweeter than sucrose; The CSPI (Center for Science in the Public Interest) suggests that this should be avoided but tests were inadequate and the FDA approved it based on animal studies.

Sucralose (Splenda): Discovered in 1976 and approved in 1988 after extensive study and testing; It is a no calorie sweetener made from sugar; tastes like and can be used like sugar, with no unpleasant aftertaste; The body does not recognize it as a carbohydrate, so it passes thru the body without being broken down for energy.

Stevia (Sweet Leaf, Honey Leaf, Truvia): Derived from South American shrub and hundreds times sweeter than sugar; Most health organizations have concluded that it should not be added to food because of its carcinogenic effects (can cause cancer in large doses); The DSHEA allows it to be sold as a supplement.

Friday, October 2, 2009

Your Poos Clues

Before you flush, look inside the bowl to learn about your health. Docs say that what's in the toilet can provide important clues to your health. Yale gastroenterologist Anish Sheth, M.D., the author of What's Your Poo Telling You? and Poo Log, says, "What comes out tells you a lot about what's going on inside." Here he explains what you should look out for. Take a deep breath. You can handle this:

Flush factor: Consistency

What you should see: A stool that's compact yet soft enough to be passed very easily. What you shouldn't: A bowel movement that's broken up or wateryAn ideal download shouldn't require a lot of pushing or straining, Sheth says. To achieve that, drink plenty of water and get at least 25 grams of fiber per day. On the other hand, stools that are looser than a Rock of Love contestant can signal food intolerance. The most likely culprits: the milk sugar lactose, the artificial sweetener sorbitol (found in sugar-free gum), or the wheat protein gluten. A food diary can help you determine whether grilled cheese, Orbit, or whole-wheat pizza crusts are to blame. If changing your diet doesn't get results, see a GI specialist. Your symptoms could be caused by a bacterial infection or an allergy.

Flush Factor: Color

What you should see: Cocoa, mahogany, burnt umber, cafe au lait...What you shouldn't: Regular appearances from hues that aren't in the brown familySheth is down with anything brown, but says not to worry if something you ate temporarily changes a stool's color. Blueberries and beets, for example, can tint your business blue and red, respectively. Persistent red or black stools, however, are often caused by blood in the digestive tract, which may signal stomach ulcers or hemorrhoids. Yellow floaters occur when there's fat in the stool, which means your body is having trouble digesting food properly. And pale gray stools typically result from gallstones. If an abnormal palette persists for more than a day or two, keep a record and take it to your doctor.

Flush Factor: Shape

What you should see: A single, bananalike shape. What you shouldn't: A pencil-thin stool"One long piece means you're getting enough insoluble fiber, which adds bulk to your stool," Sheth says. To get your fill of the rough stuff, have a bowl of bran cereal for breakfast, or snack on broccoli dipped in hummus. Skinny BMs can indicate a serious problem—namely, rectal cancer. See a doctor for a colonoscopy if your deposits are persistently scrawny or become thinner over several weeks.

Thursday, October 1, 2009

I'll Have The Salmon, Please!


4 pieces salmon fillets (about 16 oz)
2 tablespoons balsamic vinegar
2 tablespoons honey
1 1/2 tablespoons Dijon mustard or grainy mustard
2 teaspoons sesame oil
1-2 teaspoons sesame seeds (optional)

Preheat oven to 450F. Place salmon, skin-side down, on a foil-lined baking dish.

In a bowl,stir vinegar with honey,mustard and oil. Spoon over salmon. Sprinkle with sesame seeds, if using. Bake in centre of 450F oven til fish flakes with a fork from 11 to 12 minutes.

Serves: 4
424 CALORIES; 13.4g FAT (2.1g saturated fat); 165mg CHOLESTEROL; 276mg SODIUM; 9.1g CARBOHYDRATES; 0.2g FIBER; 8.8g SUGAR; 63.7g PROTEIN