Tuesday, October 11, 2011
Thought for the week:
Don't worry about yesterday or tomorrow. Focus on what you can do today to make smarter (and enjoyable) choices! The 'todays' will add up!
Tuesday, August 23, 2011
Ginger Pear Muffins
Ginger Pear Muffins
1 1/2 cup whole wheat flour
1/2 cup oat flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp nutmeg
3/4 cup skim milk
3/4 cup sucanat (or unpacked brown sugar can be used)
1/4 cup Fat Free margarine spray
1 egg
1 cup peeled & chopped pears (~ 1/2 inch cubes)
2 TBS chopped crystalized ginger
Makes 12 muffins. Bake in 400 degree oven for 20 minutes or until toothpick inserted comes out clean.
1 1/2 cup whole wheat flour
1/2 cup oat flour
1 tsp baking powder
1/2 tsp salt
1/2 tsp nutmeg
3/4 cup skim milk
3/4 cup sucanat (or unpacked brown sugar can be used)
1/4 cup Fat Free margarine spray
1 egg
1 cup peeled & chopped pears (~ 1/2 inch cubes)
2 TBS chopped crystalized ginger
Makes 12 muffins. Bake in 400 degree oven for 20 minutes or until toothpick inserted comes out clean.
Monday, June 7, 2010
LaNette Chittenden's PEP Testimonial!
http://www.facebook.com/note.php?note_id=402667764854&id=1328223174
Thursday, March 18, 2010
Baked Chicken and Dumplings!
Vegetable cooking spray
1/2 cup fat free milk
1 tablespoon vegetable oil
1 cup flour
2 teaspoons baking powder
1/4 teaspoon salt
6 boneless skinless chicken breast halves, uncooked, completely trimmed of fat
1 medium onion, finely chopped
2 stalks celery, coarsely chopped
1 (10 ounce) package frozen sliced carrots
1/2 teaspoon dried sage, crushed
1/4 teaspoon ground pepper
2 (13 3/4 ounce) cans 100% fat free chicken broth
Heat oven to 325 degrees F. Coat a 2 1/2-quart casserole
with cooking spray.
In a medium bowl, combine milk and oil. Gradually stir in flour, baking powder, and salt. Mix well into a dough consistency and set aside.
Place chicken breasts in bottom of casserole. Cover chicken with onion, celery, and carrots. Evenly sprinkle sage and pepper over vegetables; pour broth over dish.
Using the dough mixture, form 2-inch balls and drop into casserole. Cover tightly and bake for 1 1/2 hours.
1/2 cup fat free milk
1 tablespoon vegetable oil
1 cup flour
2 teaspoons baking powder
1/4 teaspoon salt
6 boneless skinless chicken breast halves, uncooked, completely trimmed of fat
1 medium onion, finely chopped
2 stalks celery, coarsely chopped
1 (10 ounce) package frozen sliced carrots
1/2 teaspoon dried sage, crushed
1/4 teaspoon ground pepper
2 (13 3/4 ounce) cans 100% fat free chicken broth
Heat oven to 325 degrees F. Coat a 2 1/2-quart casserole
with cooking spray.
In a medium bowl, combine milk and oil. Gradually stir in flour, baking powder, and salt. Mix well into a dough consistency and set aside.
Place chicken breasts in bottom of casserole. Cover chicken with onion, celery, and carrots. Evenly sprinkle sage and pepper over vegetables; pour broth over dish.
Using the dough mixture, form 2-inch balls and drop into casserole. Cover tightly and bake for 1 1/2 hours.
6 servings, Each serving in PEP Counts =
Wednesday, March 17, 2010
PEP Slow Cooker Chili
1 ½ pounds 96% lean ground beef
2 - 15 oz. cans kidney beans
½ cup chopped onion
½ cup chopped celery
½ cup chopped green or red sweet pepper
1 – 29 oz. can diced tomatoes
8 oz. can tomato sauce
Salt, pepper, chili powder, garlic (to taste)
Brown ground beef in cooking spray. Put all ingredients in slow cooker, and cook on low for 6 to 10 hours.
Makes 10 cups.
Each cup in PEP Counts = 2 ½ breads, 2 ½ meats, 1 ¼ fats
Facts and Myths About Calcium
by Kathy Campbell, Bachelor of Science, Dietetics
Osteoporosis.....that's something our grandma had and maybe our mom, but can we avoid it by taking a supplement or having that bowl of cereal in the morning, right? And, of course, men don't get the disease, only women, correct?
Let's start by explaining a bit about our body from the time we are born. As babies and children (actually up to our early 20's), the body absorbs a high percentage of the calcium in the foods we eat and drink. The body is building it's bone density, which means the bones are filling it's pores to make them as solid as possible (provided we consume the calcium). By our mid 20's, this process slows somewhat. More of our calcium intake is excreted, rather than absorbed, so it becomes more important for us to find ways to keep our bones solid. The older we get, the more important this becomes.
Another fact about our body: the human blood level of calcium is strictly regulated by the body to an exact percentage; this happens whether we consume foods with calcium or not. If we do not consume very much calcium, our blood
concentration will be maintained by removing some of the calcium from our....you guessed it, our BONES! You can see why we need to build and protect our bone density as it becomes harder to rebuild it as the years progress.
Men can get osteoporosis, too. The reason we don't see quite as much in men is because they have larger bones, so they have larger stores of calcium, and also because their life expectancy is younger than in women.
Women, however, have a protective factor while they produce estrogen, helping them protect their bones, provided they consume enough calcium in their diet. Unfortunately, many women and men alike, fall short of getting enough calcium. Some people do take calcium supplements, however, and that does help. Many feel it is best to get most of our calcium from our diet, then enhance that with a supplement.
Another thing we can do to help ourselves is to get regular weight-bearing exercise; this, of course, means putting our weight on our feet and walking or other activity. The more we do, the better our bones 'hang on' to density.
Some women decide to take estrogen replacement therapy after menopause, which can help them maintain their bone density. What they must remember, however, is the body cannot absorb calcium unless they are consuming it, so a diet adequate in calcium MUST accompany the medication or that benefit will be reduced or lost. Again, calcium supplements can be very helpful.
Additional tips when consuming calcium foods or supplements include: a source of vitamin C at the same time enhances absorption, getting enough vitamin D and magnesium is important, too.
Bottom line, learn to enjoy calcium-rich foods and beverages. If you are worried about too many calories and/or cholesterol, go with low fat or fat free dairy products. If you are physically able, get out and do that weight-bearing exercise every chance you get! Supplements, especially for women and people at high risk for osteoporosis, is usually a good idea to enhance an overall system to protect our bones (check with your doctor if in doubt).
Osteoporosis.....that's something our grandma had and maybe our mom, but can we avoid it by taking a supplement or having that bowl of cereal in the morning, right? And, of course, men don't get the disease, only women, correct?
Let's start by explaining a bit about our body from the time we are born. As babies and children (actually up to our early 20's), the body absorbs a high percentage of the calcium in the foods we eat and drink. The body is building it's bone density, which means the bones are filling it's pores to make them as solid as possible (provided we consume the calcium). By our mid 20's, this process slows somewhat. More of our calcium intake is excreted, rather than absorbed, so it becomes more important for us to find ways to keep our bones solid. The older we get, the more important this becomes.
Another fact about our body: the human blood level of calcium is strictly regulated by the body to an exact percentage; this happens whether we consume foods with calcium or not. If we do not consume very much calcium, our blood
concentration will be maintained by removing some of the calcium from our....you guessed it, our BONES! You can see why we need to build and protect our bone density as it becomes harder to rebuild it as the years progress.
Men can get osteoporosis, too. The reason we don't see quite as much in men is because they have larger bones, so they have larger stores of calcium, and also because their life expectancy is younger than in women.
Women, however, have a protective factor while they produce estrogen, helping them protect their bones, provided they consume enough calcium in their diet. Unfortunately, many women and men alike, fall short of getting enough calcium. Some people do take calcium supplements, however, and that does help. Many feel it is best to get most of our calcium from our diet, then enhance that with a supplement.
Another thing we can do to help ourselves is to get regular weight-bearing exercise; this, of course, means putting our weight on our feet and walking or other activity. The more we do, the better our bones 'hang on' to density.
Some women decide to take estrogen replacement therapy after menopause, which can help them maintain their bone density. What they must remember, however, is the body cannot absorb calcium unless they are consuming it, so a diet adequate in calcium MUST accompany the medication or that benefit will be reduced or lost. Again, calcium supplements can be very helpful.
Additional tips when consuming calcium foods or supplements include: a source of vitamin C at the same time enhances absorption, getting enough vitamin D and magnesium is important, too.
Bottom line, learn to enjoy calcium-rich foods and beverages. If you are worried about too many calories and/or cholesterol, go with low fat or fat free dairy products. If you are physically able, get out and do that weight-bearing exercise every chance you get! Supplements, especially for women and people at high risk for osteoporosis, is usually a good idea to enhance an overall system to protect our bones (check with your doctor if in doubt).
Here Come The Holidays -- Enjoy and Stay Healthy!
by Kathy Campbell, bachelor of science, Dietetics
Have you ever wondered why we lose much of our reasoning power from the end of November through the end of the year? For starters, there is Thanksgiving Day -- all that wonderful food, the foods we love...spread out from one end of the table to the other. That's one meal, but then we have the leftovers!
Just as soon as we finish all that, comes the holiday preparations, with tree decorating, shopping and cookies (lots and lots of cookies! And, did I mention cookies?). How about those end of year holiday parties that stretch from the first week in December until after the first of the year? Fun, fun, fun...food, food, food! This is not a time of year to be thinking about eating healthy.....or is it?
Americans tend to think about eating in terms of 'all or nothing'. By that, I mean, we are either eating with wild abandon, or afraid to eat. Think about the first couple of weeks in January, the determination we feel about our New Year's resolutions to eat better and (maybe) to lose weight. It's then that we begin to think about foods as 'bad'. But, are certain types of foods really 'bad' or is it, instead, our eating attitudes that determine how much of a certain food is enough....or too much?
As an example, let's look at carbohydrates: carbs are in breads, pastas, cereals, potatoes, rice, beans, vegetables, fruit, sugar, honey, molasses, alcoholic beverages, even in milk! To eliminate carbs is to eliminate many foods that supply our bodies with needed vitamins, minerals, fiber, and easily accessible energy (think about athletes who load up on carbs before a workout). No, eliminating them is not the answer -- controlling them on a consistent basis, that's the answer! Consistent means even during the holidays. Impossible, you say? Not really.
Clarification is in order here. We can still enjoy the holiday eating if we keep a few simple things in mind. First, all foods have a unique combination of one, two or three of the major nutrients -- protein, carbohydrate and fat. Each day, our body has a need for all three of the major nutrients in a certain amount (of each). Protein is needed at approximately 15 - 25 % of our daily food intake. Carbohydrate is needed at approximately 45-55% of our day's eating, and fat at about 30% (or a little less). These are the percentages that are recommended for a healthy body. Think of each day as a fresh start. Don't have the attitude, "I've already eaten so much today, I might as well just keep on eating, and worry about it tomorrow." Why make it worse than it already is?
Next, try to listen to your internal cue that tells you when you have had enough to eat for the time being. This isn't always easy with delicious, tempting foods all around us, but do the best you can. Going to a party with a little bit of determination, for example, goes a long way toward helping us control what and how much we eat.
The last point to make today is that holiday foods usually mean high fat. Try looking for recipes that trim some of the fat. You will find they are delicious and your entire family will not know the difference between the lower fat version and the regular one. Since fat is highly concentrated in calories (much more then either protein or carbohydrate, by weight), by eliminating much of the fat, you eliminate many of the calories! Hence, you can eat more!!
Relax and enjoy the holiday eating. Don't stress too much about all of this -- just be aware of the few facts mentioned here, and keep them in mind. Healthy eating is important for all of us ALL year round!!
HAPPY HOLIDAYS!
Have you ever wondered why we lose much of our reasoning power from the end of November through the end of the year? For starters, there is Thanksgiving Day -- all that wonderful food, the foods we love...spread out from one end of the table to the other. That's one meal, but then we have the leftovers!
Just as soon as we finish all that, comes the holiday preparations, with tree decorating, shopping and cookies (lots and lots of cookies! And, did I mention cookies?). How about those end of year holiday parties that stretch from the first week in December until after the first of the year? Fun, fun, fun...food, food, food! This is not a time of year to be thinking about eating healthy.....or is it?
Americans tend to think about eating in terms of 'all or nothing'. By that, I mean, we are either eating with wild abandon, or afraid to eat. Think about the first couple of weeks in January, the determination we feel about our New Year's resolutions to eat better and (maybe) to lose weight. It's then that we begin to think about foods as 'bad'. But, are certain types of foods really 'bad' or is it, instead, our eating attitudes that determine how much of a certain food is enough....or too much?
As an example, let's look at carbohydrates: carbs are in breads, pastas, cereals, potatoes, rice, beans, vegetables, fruit, sugar, honey, molasses, alcoholic beverages, even in milk! To eliminate carbs is to eliminate many foods that supply our bodies with needed vitamins, minerals, fiber, and easily accessible energy (think about athletes who load up on carbs before a workout). No, eliminating them is not the answer -- controlling them on a consistent basis, that's the answer! Consistent means even during the holidays. Impossible, you say? Not really.
Clarification is in order here. We can still enjoy the holiday eating if we keep a few simple things in mind. First, all foods have a unique combination of one, two or three of the major nutrients -- protein, carbohydrate and fat. Each day, our body has a need for all three of the major nutrients in a certain amount (of each). Protein is needed at approximately 15 - 25 % of our daily food intake. Carbohydrate is needed at approximately 45-55% of our day's eating, and fat at about 30% (or a little less). These are the percentages that are recommended for a healthy body. Think of each day as a fresh start. Don't have the attitude, "I've already eaten so much today, I might as well just keep on eating, and worry about it tomorrow." Why make it worse than it already is?
Next, try to listen to your internal cue that tells you when you have had enough to eat for the time being. This isn't always easy with delicious, tempting foods all around us, but do the best you can. Going to a party with a little bit of determination, for example, goes a long way toward helping us control what and how much we eat.
The last point to make today is that holiday foods usually mean high fat. Try looking for recipes that trim some of the fat. You will find they are delicious and your entire family will not know the difference between the lower fat version and the regular one. Since fat is highly concentrated in calories (much more then either protein or carbohydrate, by weight), by eliminating much of the fat, you eliminate many of the calories! Hence, you can eat more!!
Relax and enjoy the holiday eating. Don't stress too much about all of this -- just be aware of the few facts mentioned here, and keep them in mind. Healthy eating is important for all of us ALL year round!!
HAPPY HOLIDAYS!
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