Burning Calories

The Lazy way or The Lose-It Way

Using the remote to change the tv channel: 0.6 calories-Getting up to change the channel:
3 calories

Hiring someone to clean your house: 0 calories-Vacuuming for 30 minutes: 115 calories

Taking the elevator up 3 flights of stairs: 0.3 calories-Walking up 3 flights of stairs: 15 calories

Opening the back door to let the dog out: 2 calories-Walking the dog for 30 minutes: 125 calories

Shopping online for one hour: 30 calories-Shopping at the mall for one hour: 240 calories

Creamy Deviled Eggs

Ingredients:

12 large hard-cooked eggs, peeled
1/4 to 1/3 cup low-fat evaporated milk
3-1/2 tablespoons light mayonnaise
2 teaspoons Dijon mustard
Paprika

Cut eggs in half lengthwise. Remove yolks and place in a medium-sized bowl. Mash well with a fork or pastry blender. Add evaporated milk, mayonnaise and mustard. Stir until creamy. Spoon or pipe into egg-white shells. Sprinkle with paprika.

Variations:

Dill Deviled Eggs: Add 1/2 teaspoon chopped fresh dill. Eliminate the paprika.

Curried Deviled Eggs: Eliminate Dijon mustard. Use 1/3 cup of evaporated milk and add 1-1/4 teaspoons of curry powder.

Soy Delicious Strawberry Shakes

2 cups soy milk or rice milk
4 medium ripe bananas
1 pint hulled strawberries
2 tablespoons honey

Combine the milk, bananas, strawberries, and honey in a blender. Blend on high speed for 1 minute or until smooth and creamy. Pour into glasses and serve with straws. Serves 4

This recipe can also be used to make frozen pops.

Tofu Key Lime Pie

1 9-inch graham cracker pie crust-store bought or your own

12 oz firm tofu

1/3 cup powdered sugar

2 Tbsp Key lime juice

Zest of 1 large lime

In food processor, puree the tofu until smooth, about 3 minutes. Add the powdered sugar and Key lime juice. Continue to puree until smooth.

Pour into crust. Garnish with lime zest. Refrigerate for at least an hour or overnight.

Sage

Growing up to 3 feet tall, sage gives off a powerful, distinctive fragrance. This thickly branching, shrub-like plant produces dense shoots with velvety gray-green leaves. Sage should be planted in rich, well-drained soil in a sunny location.

Sage is native to the Mediterranean region. Its name comes from the Latin salvare, which roughly translates as "to rescue" or "to heal."

Uses: sage tea, sage vinegar, spice and a sage pillow.

Lemon-Balm Oil

Also known as melissa, lemon-balm originated in the Near East. Benedictine missionaries first brought this herb to the West, planting it in kitchen gardens all over Europe. American colonists also used lemon-balm as a medicine and as a flavoring agent. It is said that Thomas Jefferson grew the plant at Monticello. The name lemon-balm can be attributed to the lemony scent of its nettle-like leaves. Similarly, its nickname melissa, which means "honeybee" in Greek is also a tribute to its distinctive fragrance, which attracts swarms of bees to the plant.

Today this oil is used for aromatherapy regimens, among other things. Add a couple of drops of lemon-balm oil to a diffuser to promote relaxation.

Many products labeled "lemon-balm oil" do not contain the real lemon-balm, but cheaper substitutes, such as lemon oil or lemongrass. Make sure the term "100 percent lemon-balm oil" is clearly printed on the label.

Protein

Protein plays a role in helping you feel satisfied. A study at the University of Washington School of Medicine found that participants felt less hungry when their daily protein intake was increased from 15 to 30% of their total calories. Eating lean sources of protein as part of a healthy diet was key to the findings.

In my opinion, never go to bed hungry. It will keep you awake. The calories you take in at night can be burned off later. Sounds crazy, but I have a large bowl of Honey Bunches of Oats with Almonds cereal (my favorite) with some fruit and plenty of non fat milk before I go to bed. Works for me...

Organic

Does Organic make a difference? The latest research says it can. A State of Science Review from the Organic Center for Education and Promotion suggests that a shift toward organic production and food processing can play an important role in increasing antioxidant levels in fresh produce and other foods we eat.

As scientists continue to conduct research, consumers can take the following steps to increase the health value of the foods they eat:

Select more organic fruits and vegetables.

Choose fruits and vegetables with the highest available levels of antioxidants: blueberries, plums, blackberries, strawberries, red cabbage, sweet cherries, leaf lettuce, spinach, and apples as well as processed tomato products.

Consume organic fruits and vegetables with their skins on and at their peak ripeness.

Vegetarian Options

Categories:

A VEGAN eats beans and legumes, fruits, grains, nuts, and nut butters, seeds and vegetables.

AN OVO-VEGETARIAN adds eggs to the diet.

AN OVO-LACTO-VEGETARIAN includes eggs and dairy.

THE PESCO-VEGETARIAN eats fish.

THE SEMI-VEGETARIAN or FLEXITARIAN includes poultry, fish and sometimes even a bit of red meat, but mainly sticks with plant foods and meatless meals.

Protein is made up of combinations of 28 assorted amino acids, 8 of which are "essential" which means your body can't make them so you have to get them from your food. Meat, fish, chicken and dairy products (such as milk yogurt and cheese) are called "complete proteins" because they contain all 8 essential amino acids. But what if someone follows a plant-based diet?

While soybeans may be the only source of complete protein in the veggie kingdom, eating a variety of other plant foods can provide all the amino acids needed to make complete protein. A Mexican style meal containing beans, corn and rice is an excellent example.

Vitamin C

The top food choices for vitamin C in the U.S. are oranges and orange juice. However, some other foods contain even more of this important nutrient.

One cup of strawberries, one bell pepper (red and yellow contain more vitamin C than green ones), one kiwifruit, half a papaya, or one cup of cooked broccoli or Brussels sprouts each provide the recommended dietary allowance for vitamin C.

Cumin

Cumin has been adding flavor to food since early ancient times. Most commonly available as a ground spice, cumin's warm, nutty taste is popular in Middle Eastern, Mexican and Mediterranean cooking.

Add to soups, stews, sauces and chili for aromatic flavor.

Nutmeg

Nutmeg has a nutty and slightly sweet flavor that complements both sweet and savory dishes. Whole nutmeg, as an alternative to ground, lasts indefinitely when stored in a cool, dry place.

Grate a small amount into cream sauces, pastas, rice dishes, soups and desserts to give them extra depth of flavor.

No Mayo Tuna Salad

Ingredients:

1 -7 oz. pouch chunk light tuna
1 small diced roma tomato
1/4 medium yellow onion diced
1/2 rib celery diced

Dressing:

1 tsp. Lemon juice
1/4 tsp. Lemon pepper
3 oz. Italian no-fat dressing
1 T. fresh chopped basil
1/4 tsp. fresh garlic
white pepper to taste

Mix all together - refrigerate and enjoy

Berries and Cherries

Berries and cherries are among the "power foods" of the food pyramid. For example, the ellagic acid in dark colored berries such as raspberries may inhibit tumor growth.

Cranberries appear to keep bacteria from adhering to the bladder and causing urinary tract problems; the mechanism may also help prevent ulcers.

Eating just 35 sour cherries may reduce pain better than aspirin because the anthocyanins found in cherries inhibit inflammation-causing enzymes.

Cherries contain perillyl alcohol, which may inhibit colon, breast and prostate cancers.

Personally, I like berries and if they add to my health it is an added bonus. Berries are expensive and they are not always available. I have solved the problem by buying frozen. I use some on cereal every day. It can't hurt and may very likely help.

Olive Oil

Although the olive tree originated in Asia, it has been cultivated for over 3,000 years in Mediterranean countries, where much of the olive crop is used to make olive oil.

One tablespoon of olive oil contains 120 calories and 14 grams of fat, but the fat is mostly monounsaturated; it has a beneficial effect on blood cholesterol levels and is easily digested. In Greece, Italy and Spain where olive oil is consumed extensively, there is a low incidence of cardiovascular diseases. The mild vegetable mucilage in olive oil protects the body's digestive tract.

Ancient civilizations used olive oil to help heal wounds . Today, it is considered a good remedy for skin problems and an effective moisturizer. In addition, the vitamin E in olive oil is an antioxidant.

Use only olive oil that is labeled "extra virgin" . This guarantees that the oil has been cold-pressed from freshly harvested olives and does not contain chemicals. Extra virgin olive oil supplies the best flavor and oil that is golden -yellow in color is of higher quality than green.

Honey

The word honey comes from ancient Hebrew and means "enchant." The principle constituents of honey are the simple sugars fructose and glucose. The other ingredients include water, pollen, organic acids, enzymes and various proteins.

The glucose and fructose in honey have been predigested by the bees that produced it. These simple sugars are quickly and easily absorbed in the human digestive tract, thereby providing a healthy pick-me-up. Take care, though, just 1 tablespoon of honey contains 64 calories as compared to 46 calories per tablespoon in granulated sugar.

Honey contains grains of pollen that, over time, may have a desensitizing effect, making it useful for the relief of allergies. Hay fever sufferers are advised to eat honey that has been harvested locally. I have begun using local honey in hopes of relief from my ragweed allergy. I use 1 teaspoon per coffee mug.

An interesting note - Bees filter out environmental toxins as they act like a biological filter: They die if they come in contact with toxins and thus do not bring pollutants into the hive.

Chives

Chives are part of the same botanical family as onions, scallions and garlic. They grow from bulbs and have a long history of culinary and medicinal uses.

Chives and chive flowers are high in vitamin C, vitamin A, folic acid and potassium. Just 3-1/2 oz. of chives supplies enough vitamin C to meet the daily requirement of 60 mg.

Cottage Cheese and Chives

8 oz.cottage cheese
1 tbsp mustard
1 shallot
1 bunch chives
1/2 tsp paprika
White pepper

Hint - Grow chives in a pot on the windowsill. Wait until the plant reaches about 6 inches in height before cutting. Harvest the leaves frequently to prevent blooming. Once the plant blooms the leaves become less flavorful.

Parsley

This herb supplies important vitamins and minerals. For instance, it is high in vitamin C and A. In addition, parsley is high in potassium which is important in lowering blood pressure. It also contains folic acid, some calcium, manganese and iron.

Some hints about parsley - Don't cook it, because heat destroys its valuable vitamins and minerals. Chop parsley just before using and add it to hot foods just before serving. Avoid dried parsley as it is less tasty and healthful than the fresh herb. You can freeze fresh parsley to save time in the kitchen.

Add parsley to complement a dish, such as potatoes, smoked salmon, trout, poultry, pasta and vegetables.

Vitamin D

Vitamin D is essential for the absorption and use of calcium in our bodies. It promotes the growth and maintenance of strong bones.

Your body can make Vitamin D from casual sunlight exposure of short duration (as little as 5 to 15 minutes per day, 2 or 3 times per week) on the face and hands. Healthy children and adults can usually get enough Vitamin D from sunlight, food/multivitamin.

Vitamin D is found in fatty fish and eggs and in fortified foods such as cows milk, some soy milk and rice milk.

Vitamin A

Vitamin A supports normal vision and helps your eyes adjust well in the dark. It promotes the health of cells and tissue throughout the body. It keeps your skin and organ tissue healthy to help prevent infection, and helps prevent illness by regulating your immune system.

Your body is able to convert carotenoids (antioxidants) found in fruits and vegetables into Vitamin A. Good sources of carotenoids are red, yellow and orange fruits and vegetables such as carrots, pumpkin, squash, bell peppers, tomatoes, peaches and grapefruit. Many dark green, leafy vegetables such as spinach, kale and collard greens are also rich in carotenoids.

Vitamin A which is not converted by your body because it is completely formed, is found in eggs, fish oil, liver and milk fortified with Vitamin A, and other Vitamin A fortified foods.

The recommended intake of Vitamin A for individuals 14 years and older is 3,000 IU for males and 2,333 IU for females. If taking a supplement make sure that it does not supply more than 3,000 IU of Vitamin A. Due to its storage in body fat, too much can be harmful since it can accumulate in the body.

Spice

Grate nutmeg onto mac and cheese or saute' with spinach.

Add a dash of red pepper to shrimp.

Stir pumpkin spice into whipped cream - use over ice cream or as a garnish for cakes and pies.

Scallops Tai Style

1/4 cup unseasoned bread crumbs
1/4 cup peanuts, finely chopped
1/4 tsp. red pepper flakes
1/4 tsp. garlic powder
1/4 tsp. ground ginger
1 tbs. olive oil
1 1/2 lbs. sea scallops

Combine dry ingredients, toss scallops in mixture to coat and saute' in olive oil.

A Side Dish Idea

green beans and red bell peppers

What To Do With Tofu

Tofu is the most economical and healthiest source of protein available. It contains no cholesterol, few calories and is higher in protein than steak or eggs.

Tofu is made from soybeans and is sold in fresh cakes packed in water. Although tofu comes in many forms, the 3 most commonly used are:

Soft (Kinugoshi) - A custard-like tofu most often pureed for dips and sauces.

Regular (Japanese) - A medium firm tofu ideal in casseroles, soups and salads.

Firm (Chinese) - A firm tofu used for crumbling, stir frying and deep frying.

I have had regular tofu, coated with sausage spices and fried, served with eggs. It was an excellent substitute for the real thing.

Tofu Raspberry Smoothie

1 pkg. (14.2 oz.) soft (Kinugoshi) tofu
1 ripe medium banana, peeled and sliced
1/4 cup honey or sugar
1 tsp. vanilla
1 pkg. (12 oz.) frozen unsweetened raspberries

In food processor blend tofu, banana, honey or sugar, vanilla and salt. While processing add raspberries gradually. Continue to process until mixture is smooth and creamy. Serve immediately. Serves 4

What To Do With Broccoli

The nutritionists tell us that broccoli is one of the top vegetables for a healthy diet. The trouble is that it is not a favorite of many. With a little creativity it can be made more palatable.

A very simple way is to eat it raw with a favorite dipping sauce. I cut up raw florets into salads, soups and sandwiches. I throw away the stems without much guilt. My favorite is to make vegetable tempura. Broccoli does especially well as tempura. There are many recipes for tempura batter on the web. Here is an easy one:

2 eggs, 15 tablespoons cold water, 3/4 cup flour, 1/2 teaspoon salt, oil

Dipping Sauce

1/2 cup Dashi, 3 tablespoons Mirin, 3 tablespoons Soy Sauce

What To Do With Cauliflower

Like broccoli, cauliflower is a plus for a healthy diet, but really doesn't have much of a flavor. Here are 3 ideas to jazz it up:

Salad - Toss 8 cups steamed florets with a drained 7-oz jar sliced roasted peppers, 1/2 cup halved olives, 1/4 cup olive oil, 1/4 cup rinsed capers, 3 tablespoons chopped fresh oregano, 2 tablespoons red wine vinegar. Four chopped anchovies can be added if desired.

Mashed - Cook florets and chunks of potatoes in water until tender. Drain and mash with low fat milk, butter, and salt and pepper to taste.

Roasted - Toss florets with olive oil, and sprinkle with cumin. Bake in a 450 degree F oven for 20 minutes, turning once, until lightly browned and crisp-tender.

35 Grams of Fiber Per Day

1/2 cup blueberries 2g

1 cup raw carrots 2g

1 cup string beans 8g

1 cup lentils 16g

1 oz pistachios 3g

3 cups popped corn 4g

Salad Garden

Plant a variety of salad greens in a garden close together. When they mature, use your cutting tool to snip off only what you need for one meal. It would be ideal to plant the greens near your kitchen, if possible.

12 Power Foods

Nuts (almonds)
Beans (legumes)
Spinach and other greens
Dairy
Instant oatmeal
Eggs
Turkey, chicken, fish
Peanut butter
Olive oil
Whole grains
Extra protein (whey powder) added to shakes
Raspberries and other berries

Eat 2 Power Foods at every meal and 1 at snack.

Strength training for 20 minutes, 3 or 4 times a week (emphasis on the abdomen)

The Bonus Years By Ralph Felder MD

Red wine 5 oz. daily

Dark chocolate 2 oz. daily

Raw fruits and vegetables 4 cups daily

Fish 3, 5 oz. servings weekly

1 clove garlic daily

Nuts 2 oz. daily

Contain Antioxidants, Flavonoids, Phytochemicals

All of the above reduce your risk of heart disease by 76%, by lowering blood pressure, cholesterol and inflammation throughout the body.

Suggested Menu

Mixed baby greens in a roasted garlic vinaigrette.
Pears poached in red wine with chocolate.
Baked spinach and smoked salmon frittata.