nutrition

Sweet on sweets!

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It seems there are two types of snackers: the sweet tooth-aholic or the salt/carb craver.  Choosing healthy snacks to satisfy either craving does not have to be difficult!  Many times we just need a few fresh ideas.

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It is important to remember those in between meal snacks for our metabolism and strength, especially if you are working out, walking vigorously and exercising daily.  Foods are our fuel and our friends!  Of course, the cleaner, greener and leaner the better.

In case you are fresh out of ideas, here are some simple sweet snacks that are each 50 calories or less!

1. Kellogg’s Bite Size Maple & Brown Sugar Frosted Mini-Wheats  (I love these!)

These super-tasty sweet treats feature a satisfying crunch (it helps that whole grain wheat is the first ingredient). Six Mini-Wheats will cost you just 47 calories–and you’ll get a gram of filling fiber, too.

Nutrition facts for six Mini-Wheats: 47 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

2. Antioxidant-Rich Fruit: Raspberries

Packed with antioxidants, fiber, and potassium, raspberries are among the Cleveland Clinic’s list of 40 best foods for heart health. Research suggests they help lower blood pressure and boost good cholesterol, plus they’ll tide you over as a delicious snack.

Nutrition facts for 3/4 cup raspberries: 50 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

3. Light and tasty Popsicle.  You’ll get 15 percent of your daily vitamin C needs in one 50-calorie frozen pop. Pick from yummy cherry, grape, and tropical flavors.

Nutrition facts for one bar: 50 calories, 0 g fat, 0 mg cholesterol, 180 mg sodium

4. Low-calorie ice cream treat.  Yes, even a root beer float!

Pour fizzy diet root beer over 1/4 cup of light vanilla ice cream for a treat that will take you back to your youth. Toss your glass in the freezer 10 minutes before dishing for the full frosty effect.

Nutrition facts for one root beer float: 50 calories, 2 g fat (1 g sat fat), 5 mg cholesterol, 33 mg sodium

5. Jell-O sugar free cup with cool whip

Single-serving containers of Jell-O make calorie counting oh-so-easy! The gelatin has just 10 calories, the whipped topping adds 25.

Nutrition facts for Jell-O with Cool Whip: 35 calories, 2 g fat (2 g sat fat), 0 mg cholesterol, 50 mg sodium

6. A fresh piece of fruit, such as a high-fiber peach.

Increasing your fiber intake (at least 25 grams a day) can significantly lower your heart disease risk, and a peach provides nearly 2 grams. For a special treat, cut one in half and grill both sides to caramelize the natural sugars.

Nutrition facts for one peach: 38 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

7. Tea with Sugar

Calorie-free white, black, red, and green teas have all been shown to contain high levels of antioxidants, which help ward off disease. Add a dash of sugar or tsp of honey to sweeten things!

Nutrition facts for a cup of tea: 0 calories, 0 g fat, mg cholesterol, 0 mg sodium

8. Mott’s No-Sugar-Added Healthy Harvest Applesauce

This tasty fruit-filled applesauce kicks up your vitamin C quotient: Each 50-calorie snack cup provides 25 percent of your daily needs.  As an extra bonus, top with a sprinkle of cinnamon.  🙂

Nutrition facts for one snack cup: 50 calories, 0 g fat, 0 mg cholesterol, 0 mg sodium

9. Decadent Chocolate Treat!  Dove Dark Chocolate Promise

Sometimes all you need is one decadent bite of really good chocolate. Plus, the dark kind is full of heart-healthy antioxidants. Enjoy!

Nutrition facts for one chocolate: 42 calories, 3 g fat (1 g sat fat), 1 mg cholesterol, 0 mg sodium

10. Quaker Quakes Caramel Corn Rice Snacks

Pop five of these mini rice snacks in your mouth and you’ll forget you’re dieting. The sweet crunch comes without fat or cholesterol and is delightfully low in sugar, too.

Nutrition facts for five rice cakes: 43 calories, 0 g fat, 0 mg cholesterol, 107 mg sodium

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Bonus #11:  Swiss Miss Fat-Free Hot Cocoa with Calcium

The antioxidant level in cocoa is even higher than in red wine. Plus, one mug provides as much calcium as a glass of milk. Add a cinnamon stir stick for no additional calories.

Nutrition facts for one mug: 50 calories, 0 g fat, 0 mg cholesterol, 180 mg sodium

Bonus #12:  Why not try Shakeology?  Truly, this is my healthiest meal of the day.  Replace one meal with Shakeology to help you lose weight, reduce cravings (I have found it increases my cravings for healthy foods, especially fruits and vegetables), feel energized, and improve digestion and regularity.

I think I am going to grab some Mini-Wheats and get back to work now.

Wishing you a sweet day,

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P.S. If you are interested in checking out all the flavors of Shakeology, including Vegan, you can do that here:

http://www.beachbodycoach.com/esuite/home/Dbluuendy?bctid=29768318001

Mmmmm…Fishy Friday!

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I love fish, especially white fish and salmon.  Omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods. Hundreds of studies suggest that Omega-3 fatty acids may provide some benefits to a wide range of diseases: cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.

A delicious healthy recipe you will want to try this evening is Flounder Piccata and is pretty simple to prepare.  You can also substitute tilapia for flounder, add a side of quinoa and fresh, steamed spinach or asparagus.  When I make this recipe I also serve it with a small side of salad.  Healthy, filling and scrumptious!

Note: I hate fish that tastes fishy.  Always garnish your fish during and after cooking with fresh lemon juice and lemon zest to eliminate any residue of fishiness to your fish.

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Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

(Make this with chicken for those of you who don’t like fish)

Flounder Piccata
Servings: 4 • Serving Size: 1 piece •
Calories: 268.7 • Fat: 7.9 g • Protein: 34.5 g • Carb: 13.6 g • Fiber: 2.9 g • Sugar: 0.1 g
Sodium: 366.5 (without salt)

Ingredients:

  • 4 flounder filets  (17 oz total)
  • freshly ground black pepper
  • 2 large egg whites
  • 2/3 cup seasoned bread crumbs
  • olive oil spray (about 1 tbsp worth)
  • 1 tbsp light butter
  • juice of 1 lemon, lemon halves reserved
  • 1/4 cup dry white wine
  • 1/2 cup fat free chicken broth
  • 1 tbsp capers, drained
  • sliced lemon, for serving
  • 2 tbsp chopped fresh parsley, for serving

Directions:

Season fish with salt and pepper.  Heat oven to 200°.
 
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

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Enjoy!  Wishing you a long, relaxing and lovely three day weekend!  (President’s Day on Monday, remember?)  🙂

Wendy

What is Shakeology all about? Healthy Results!

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Today I have had many people ask me what exactly is this Shakeology thing all about.  This just delights and excites me!  Why? Because truly I am the product of the product.  I am a natural hard-core skeptic turned devoted believer!

I think I mentioned before, I have rheumatoid arthritis, osteoarthritis and put too many hours into my work (required!) as a medical transcriptionist.  Additionally, I am finishing my BA degree online.  I have neglected my overall health for quite awhile and then added in too much wine (on a daily basis!), not enough exercise (or none at all for days at a time!) and just lazy, unhealthy eating habits.  When I was introduced to Shakeology I felt physically and emotionally awful, basically defeated and feeling stuck in a rut, and was willing to give it a try.  I will forever be thankful that I did!  I actually find that I worry about future provisions of all these super foods and ingredients that go into making my most important meal of the day with all the global changes happening around our planet.  Anyway…that is a whole other subject to blog about later!

Within the first week of being on Shakeology I noticed drastic changes and differences in my health and how I felt.  I knew I was not imagining this either!  The daily aching, deep and sharp pain I had in my hips was gone, for which I have had multiple cortisone shots over the years to help alleviate this pain.  My feet and my ankles were hurting so much I was reducing my walking, which I love to do with my dog.  Also, the swelling was causing me problems in my lower legs.  This too has completely been obliterated.  Lastly, my shoulders.  I have had shots in my shoulders too, and now I have absolutely no pain.  NONE!  I have had so much energy I no longer feel the need for a nap each afternoon.  I sleep deeper at night and feel refreshed and rejuvenated when I wake in the mornings.  Another wonderful benefit: because my pain is gone, I am exercising more!  I give all my thanks to Shakeology to start this chain reaction in my life.  Believe me, I have tried many, many different products for losing weight, reducing cravings and having extra energy with zero, let me say that again, ZERO results and ZERO benefits.

Because of so many incredibly positive effects Shakeology has given to my life, I want to shout to the world and inspire others.  I wish every person on this planet could be on Shakeology.  I wish it for you, too.  My hearts desire is to be an example, to inspire, to help YOU on your journey for taking care of yourself.

Here are a few results I am sharing from others from yesterday and today:

“Since I have been using Shakeology daily, my digestive issues have disappeared, my overall psyche feels so right on and I have a ton of energy.” -Lee W. (Ventura, CA)

“I will admit, I did take a break from Shakeology for reasons that I just can’t even justify, because looking back, it was not a smart choice at all!  I felt like I had no energy, was craving junk, gaining weight and was just not happy.  Now I know that this isn’t all because I stopped drinking Shakeology, but there is a trickle effect that really does boil down to that one change I made.” -Shannon W.  (Brampton, Canada)

(I am linking Shannon’s blog here: http://cangetfit.com/shakeology-rocks/)

Take a few minutes and quench your curiosity by watching the video below.  If you want more information, please send me an e-mail at: KeepChoosingConsistency@gmail.com.

However, if you just want to sample the product and be a product yourself, please go to http://myshakeology.com/Dbluuendy and look at all the flavors Shakeology comes in.  My favorite is the strawberry, but most people say the chocolate just rocks!  No matter, there is a 30-day money back guarantee and free shipping on home direct orders.  What do you have to lose?  The better question is what do you have to gain?

Thanks so much for listening to my excitement and I am really wishing you all good health!

Wendy

Super Bowl 2013- Friday Treat

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So, who is your team?  Ravens or the 49ers?

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Whether you enjoy football or not, there is a good chance you will be hosting or attending a Super Bowl party this weekend.  The fun part of Super Bowl parties is all the delicious (fattening!) variety of foods and beverages.  My mouth is already watering thinking about it!

If you love spinach, artichokes, cheese and hot, here is an amazing low-calorie traditional side dish most people enjoy that you may want to bring or make for your Super Bowl party.

During your Super Bowl party, Keep Choosing Consistency in your healthy eating,

Wendy

Hot Spinach and Artichoke Dip

Bring this hot spinach and artichoke dip to your next football party, no one will know it’s light!

This is easy to prepare ahead of time, then throw it in the oven when you are ready to eat. Serve this with Pretzel Crisps or pita chips, but baked chips would also be great.  This dip is also delicious with carrot sticks!

Servings: 15 • Serving Size: 1/4 cup •
Calories: 73.3 • Fat: 4.4 g • Carb: 3.4 g • Fiber: 0.9 g • Protein: 5.2 g • Sugar: 0.6 g
Sodium: 244.7 g
Ingredients:
Directions:
Preheat oven to 375°.In a small food processor, coarsely chop the artichoke hearts with the garlic and shallots.Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve right away.

Can be made one day in advance and stored in the refrigerator before baking. Makes about 3 3/4 cups.

Keep on Juicing

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Did you know that every cell in our body has a lifespan? Dead cells are constantly being replaced with new ones. Over the course of the next 7 years, literally every cell in our body will be regenerated. New cells often contain small errors and THIS is why we age. The errors in our cells increase with the amount of free radicals we take in on a daily basis. Smoking, drinking alcohol and eating unhealthy foods speed up the aging process and put us on fast track to developing disease and illnesses.

Fruits, vegetables and other plant-based foods naturally contain compounds known as antioxidants that neutralize harmful free radicals and protect our cells from further damage. Being healthy, and most importantly, the process of digesting and utilizing healthy foods, slows down the aging process so we can enjoy every day to the fullest.

The vast majority of certain diseases such has heart disease, diabetes, obesity, stroke and cancer, can be directly attributed to the consumption of the “western diet,” which consists of too many processed foods that are high in sugar and salt and too few fruits and vegetables. It seems that we have forgotten wheat we learned in grade school science class, that we are made up of cells and that cells need only 3 simple things to survive: food, water and air.

Many people dislike the taste of many types of vegetables and so many people also assume the cost of fresh, organic fruits and vegetables far surpass prepackaged or processed foods easily found through your local grocery store or available through a drive-through window at your local McDonald’s. I cannot express how untrue these facts are! Recently I had to perform a comparison assignment in my math class showing the difference in costs between fresh and prepackaged food items and I was shocked at the amount I paid for food items found in the frozen food aisle versus fresh produce I assumed was more costly. Do the math yourself and see the difference!

Juicing is something everyone should implement into their daily lives, especially those who really do not care much for fruits or vegetables. I received the Nutribullet as a Christmas gift and use it daily for both my morning Shakeology shakes and additional fruit/vegetable/nut/grain shakes I experiment with for in between snacks and supplements to my meals. You will find your body will begin to crave healthy and fresh foods more and more, you will feel fuller and the benefits to your health are just priceless.  Image

Start adding more fruits and vegetables into your diet and drink your Shakeology shake daily. If you would like more information about Shakeology, please click on the Shakeology links above or side of my blog, and always feel free to contact me for any additional information you may want.

Keep on juicing for your health and Keep Choosing Consistency,

Wendy

P.S. If you are interested in a high-quality juicer, here is the Nutribullet link: http://www.nutribullet.com/

From complete, total skeptic to complete, total believer!

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From total skeptic to total believer BECAUSE I know the benefits PERSONALLY and 100% support this product! Excellent video that says it all!

FITNESS + NUTRITION + SUPPORT + REWARDS = SUCCESS!

Challenge group starting for Monday, Feb 22nd! Excited! Almost filled up! Anyone else interested in what this is all about 😉

Today’s Recipe: Cauliflower Power!

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I just snipped some yummy vegetables from my garden.

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I have been amazed with my garden this year!  No bugs, no weeds, no mold, no problems whatsoever…just abundant growth and lots of delicious veggies for our household!

Here is a mouth-watering recipe you are sure to enjoy more than once!  Enjoy!

Roasted Broccoli and Cauliflower with Lemon And Orange

If childhood memories of smelly boiled broccoli have kept you from enjoying cruciferous vegetables, this cooking method may very well change your mind. Baking lightly oiled broccoli and cauliflower until crisp-tender inhibits the release of any unpleasant sulphur aromas. Tossed with sweet citrus just before serving, the vegetable mellows even more.

Ingredients

Serves:  Prep:  10min |Cook: 20min |Total: 30min
  • 4 cups broccoli florets
  • 4 cups cauliflower florets
  • 5 teaspoons extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 teaspoon grated lemon peel
  • 1 teaspoon grated orange peel

Directions

1. Preheat the oven to 450°F. Coat a large baking sheet with cooking spray.
2. Combine the broccoli and cauliflower in a large bowl. Toss with the oil, salt, and pepper. Spread over the prepared baking sheet and cook, stirring occasionally, until crisp-tender and slightly browned, 20 to 22 minutes. Return to the bowl and toss with the lemon and orange peels.

Nutritional Facts per serving

Calories: 98.3

Fat: 6.2 G

Saturated fat: 0.9 G

Cholesterol: 0 MG

Sodium:  339.9 MG

Carbohydrates:  9.3 G

Total sugars:  2.4 G

Dietary fiber:  4.7 G

Protein:  4.1 G

Different Day, Different Choices, Different Results!

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Well, yesterday was an overall epic failure for me!  But, I can look back and pinpoint every single factor that contributed to just feeling awful.

First of all, I missed my morning workout.  I had too much work and also school homework to catch up on.  My desire to walk in the evening (because I had missed my morning workout) was also unsuccessful. There is a complete difference in how I feel overall when working out in the morning that lasts for the entire day.  Additionally, moving is a must for those suffering from rheumatoid arthritis (me!).

Secondly, I had a glass too many of white wine…with Mexican food for dinner!  I just binged and right after dinner I felt bloated, too full and just miserable.

Needless to say, the rest of the night until morning I had an upset stomach (too much food) and felt utterly run down.  I pushed myself to the gym this morning feeling physically terrible.  But, maintaining consistency is what my journey is all about, and it certainly is a journey.

What I learned once again: I should have worked out yesterday.  I should not have had that extra glass of wine with dinner. And, I definitely should have cut my burrito in half rather than consuming the entire thing!

Today is a new day!  I started the day with my 40 minute cardio workout followed by a Shakeology with a mixture of fresh berries added.  Morning snack was a pear and a slice of roasted chicken breast.  Lots and lots of water all day long.  Lunch was a spinach salad mixed with 1/2 an avocado and a small Persian cucumber, topped with a bit of Balsamic dressing and a hot cup of green tea.  Dinner will be a small roasted chicken breast in olive oil/Soyaki and a small portion of quinoa mixed with some sauteed squash.  I will have another cup of green tea before bed.

I must say I feel stronger today, I am not aching like yesterday, I have more energy and just overall feel fabulous.

Splurges are not always worth the pain and suffering afterwards.  We can all take a flex meal (splurge) each week to keep us motivated in our healthy lifestyles or if you are braver than I, take an entire day to flex.  That is an individual choice.  I would urge you to journal how you feel if you choose to have a flex day or flex meal implemented in your weekly nutrition.

The journey is part of our lives to Keep Choosing Consistency,

Wendy