Lose Weight - Get in Shape

Senior Track

Think Healthy! 

Check out the Recipes with Lower Calories and Meatless Dishes sections for more great recipes!  Check out the Health & Fitness section for all your nutritional needs. 

While there are no miracle foods, the following chart shows how certain foods can help your body. We are not claiming these foods will cure ailments, just that they aid in certain areas to help improve your health.

 

apples

Protects your heart

Prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

apricots

Combats cancer

Controls blood pressure

Helps your eyesight

Shields against Alzheimer's

Slows aging process

artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

avocados

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Smoothes skin

bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer's

chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

figs

Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

kills bacteria

Fights fungus

grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

grapes

saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

mangoes

Combats cancer

Boosts memory

Regulates thyroid

aids digestion

Shields against Alzheimer's

mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

oats

Lowers cholesterol

Combats cancer

Battles diabetes

prevents constipation

Smoothes skin

olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

oranges

Supports immune systems

Combats cancer

Protects your heart

Straightens respiration

 

peaches

prevents constipation

Combats cancer

Helps stops strokes

aids digestion

Helps hemorrhoids

peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates
diverticulitis

pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

prunes

Slows aging process

prevents constipation

boosts memory

Lowers cholesterol

Protects against heart disease

rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

strawberries

Combats cancer

Protects your heart

boosts memory

Calms stress

 

sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones

 

tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

 

walnuts

Lowers cholesterol

Combats cancer

boosts memory

Lifts mood

Protects against heart disease

water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin

 

watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

wheat germ

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

wheat bran

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

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*Appetite Control Tips

  • Don't skip meals: Eat at regular times each day. This will keep you from getting ravenous and overeating.

  • Do anticipate hunger: Prepare healthy meals and snacks. You don't want to get caught hungry with nothing around but a vending machine.  Carry something with you (ie: Slimfast bars, etc.) at all times in case you get the munchies while out and about.

  • Don't drink too much diet soda! This may actually keep that sweet-taste craving going.

  • Drink plenty of flavored water and seltzer.  Add some lemon, lime or even a small amount of fruit juice if you desire.  This will keep you from getting bored with drinking the needed water each day.

  • Always keep your ultimate goal in mind. Think about it when you're tempted to indulge.

  • Nip others' good intentions in the bud. Politely say no to cakes, cookies and candies.

  • Keep tempting foods out of sight.  If you keep cookies and chips in the house for the kids, tuck them away on a higher shelf.

  • Don't eat when you're not hungry. Ask yourself, on a scale of 1 (starving) to 10 (stuffed), how hungry am I? If the number is in the middle, find something else to do - FAST!

*******************

This was sent to me by a friend - Great Info!!

The Amazing Banana

Bananas Containing three natural sugars -  sucrose, fructose and glucose combined with fiber, a banana  gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy  for a strenuous 90-minute workout.   No wonder the banana is the number one fruit with the world's leading athletes.   But energy isn't the only way a banana can help us keep fit.  It can also help overcome or prevent a substantial number of illnesses and  conditions, making it a must to add to our daily diet.

Depression:
According to a recent survey undertaken by MIND amongst  people suffering from depression, many felt much better after  eating a banana.   This is because bananas contain tryptophan, a  type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel  happier.

PMS:
Forget the pills -- eat a banana. The vitamin B6 it contains regulates blood glucose levels, which  can affect your mood.

Anemia:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure:
This unique tropical  fruit is extremely high in potassium yet low in salt, making it  the perfect way to beat blood pressure. So much so, the US Food  and Drug Administration has just allowed the banana industry to  make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power:
200 students at a Twickenham (Middlesex) school were helped through their exams  this year by eating bananas at breakfast, break, and lunch in a  bid to boost their brain power.  Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers:
One of the quickest ways of curing a hangover is to  make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood  sugar levels, while the milk soothes and re-hydrates your system.

Heartburn:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness:    
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites:
Before  reaching for the insect bite cream, try rubbing the affected  area with the inside of a banana skin.  Many people find it amazingly successful at reducing swelling and irritation.

Nerves:
Bananas are high in B vitamins that help calm the  nervous system.

Overweight and at work?
Studies at the Institute of Psychology in Austria found pressure at work leads  to gorging on comfort food like chocolate and chips. Looking at  5,000 hospital patients,  researchers found the most obese were more likely to be in high-pressure jobs.  The  report concluded that, to avoid panic-induced food cravings, we need to control our blood  sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers:
The banana is used as the  dietary food against intestinal disorders because of its soft  texture and smoothness.  It is the only raw fruit that can be eaten without distress in over-chronicler cases.  It also neutralizes over-acidity and reduces irritation by coating the lining of  the stomach.

Temperature control:
Many other cultures see  bananas as a "cooling" fruit that can lower both the physical  and emotional temperature of expectant mothers. In Thailand ,  for example, pregnant women eat bananas to ensure their baby is  born with a cool temperature.

Seasonal Affective Disorder (SAD):
Bananas can help SAD sufferers because they contain the  natural mood enhancer tryptophan.

Smoking:
Bananas can also  help people trying to give up smoking.  The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress:
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance.  When we are stressed, our metabolic rate rises, thereby reducing our potassium levels.  These can be rebalanced with the help of a high-potassium banana snack.

Strokes:
According to research in "The New  England Journal of Medicine," eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

So, a banana really is a natural remedy for many ills.  When you compare it to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.  It is also rich in potassium and is one of the best value foods around.  So maybe its time to change that well-known  phrase so that we say, "A banana a day keeps the doctor away!"
 

Fiesta Corn Salad

  • 1 can (15¼ oz) whole kernel corn, drained

  • 1 cup chopped fresh tomato

  • 1 cup chopped, peeled cucumber

  • 1/2 cup chopped celery

  • 1/2 cup diced green or sweet red pepper

  • 2 green onions, sliced

  • 1/2 cup fat-free Italian salad dressing

Combine all ingredients. Cover and refrigerate for several hours before serving. Makes 6 servings. Each serving = 82 calories, 1 gram fat, trace saturated fat.


Chickpea Soup

  • 3/4 cup chicken broth

  • 2 carrots, thinly sliced

  • 3 cloves garlic, minced

  • 3/4 cup water

  • 1/2 tsp dried sage

  • 1/4 tsp pepper

  • 2 cups cooked chickpeas, red kidney beans or black beans

  • 4 cups packed, torn spinach or watercress leaves

Bring the broth to a boil over moderate heat. Add carrots, garlic, sage and pepper. Cook for 5 minutes or until carrots are tender. Add 3/4 cup water and chickpeas and return to boil. Reduce to simmer, cover and cook for 7 minutes.  Stir in green and cook for one minute. Serves 4.


The Duncan Hines Ultimate Low-Fat Brownie Recipe

  • 1 pkg Duncan Hines Chew Fudge Brownie Mix

  • 2 egg whites

  • 1/3 cup nonfat plain yogurt

  • 1 tsp vanilla extract

Preheat oven to 350º. Grease bottom only of 13x9" baking pan. Combine brownie mix, egg whites, yogurt and vanilla extract in large bowl. Stir with spoon until well blended (batter will be stiff). Spread in pan. Bake for 22 minutes or until set. Cool completely. 

For thicker brownies - bake in prepared 8 or 9 inch square pan for 32 to 34 minutes.

 

Some spring and summer feel good tips!

  • Be sun smart: when your shadow is shorter than you are, it's prime time for burn - wear SPF 15 or stay out of the sun.

  • Laugh - rent a Dave Barry book on tape for your commute.

  • Seek solitude - it helps you stay grounded. Even a trip to the rest room or a shower before dinner can be a chance to clear your mind.

  • Take a minute to do slow, deep belly breathing.

  • If your super-busy, super stressed? Set the timer for 10 minutes and call a friend to vent.

  • Spend your lunch break outdoors -  alone. Revel in the blue sky, bask in the balmy air and return to work refreshed. 

  • Find a deserted swing and let the gentle motion carry you away; meander down a a quiet street; close your eyes and listen to your favorite music. Such moments ease the mind and refresh the soul.

  • Meet a friend for a lazy afternoon of catching up.

  • Surround yourself with optimistic people. Don't let those on a bummer bring you down.

  • Exercise! If you feel good, you look good.  And then again, when you look good - you feel Great!!

 

 

 

Pink Flamingo Smoothie - Enjoy this fat free smoothie, just 91 calories. Mix in a blender: 6 strawberries, 1/2 cup nonfat strawberry yogurt, 1/2 apple, 1 cup pink grapefruit and 1 cup skim milk. add ice. Serves 4

A few Healthful hints:

  • If you need a tasty topping for cakes and other desserts but don't want all those nasty calories, try this. Add different extracts, such as coconut, cherry, lemon, vanilla, etc. to reduced fat frozen whipped topping.  It's a real treat!

  • For a delicious and easy way to prepare fish, combine fat free ranch dressing and salsa, then spread over the fillets. Wrap them in foil and grill or bake until the fish flakes with a fork. 

  • When you buy boneless, skinless chicken breasts, try this before you freeze them. Put the number you need for a meal in a freezer bag. Add a marinade right in the bag with the chicken. You'll have seasoned chicken, read to bake or grill, when you're crunched for time!

  • When you have canned salmon, don't throw away those bones - they're filled with calcium and they are edible. Just mash the bones with the back of a spoon and they'll be undetectable in seconds and you'll add calcium to your diet.

  • Save the cooking liquid used for boiling vegetable and store in a container in the freezer. It makes perfect stock for soup and very nutritious too.

  • If a baking recipe calls for sour cream, substitute an equal amount of low-fat yogurt instead. You'll save calories and you'll never know the difference.

Here's a great, spicy seasoning for ribs chicken and chops and no salt! - mix equal amounts of white pepper, cayenne pepper, black pepper, paprika, onion powder and garlic powder. Make a big batch and then store in a cool dry place for up to 6 months. It's a tasty, zesty seasoning to have on hand.

 

Low Fat Cooking Techniques from Weight Watchers

  • Invest in at least one good nonstick skillet and use this for the majority of your sautéing and frying.

  • Spray, don't pour. Cooking sprays now come in a variety of flavors and can be used for more than just coating pans. Try them on air-popped popcorn, steamed vegetable and even tossed salads.

  • When roasting meats or poultry, do not baste with butter, margarine or oil. Spray them with a nonstick cooking spray or use a fat-free liquid to add moistness and flavor. Try broth or bouillon, wine and fruit juices (apple, orange, nectars, etc.)

  • Marinate lean cuts of meat, skinless poultry or fish in nonfat Italian salad dressing.

  • Nonfat salad dressing are also terrific as dips for vegetables.

  • Reduce the fat in soups and stews. Let them cool after cooking and skim the fat off the top with a spoon or chill until fat hardens for easy removal.

  • Buy an inexpensive fat separator ( it looks like a measuring cup with a spout at the bottom), which makes it easier to remove the fat from pan juices and broth.

  • Have at least five serving of fruits and vegetables daily, eating them with edible skins and seeds when possible to boost fiber intake.

 

Low Fat Berry Bavarian

  • 1½ cups boiling water

  • 1 pkg (8 serving size ) or 2 packages (4 serving size) raspberry or strawberry flavor sugar free Jell-O

  • 1 cup cold water

  • ice cubes

  • 2¾ cups thawed Cool Whip Lite

Stir boiling water into gelatin in large bowl 2 minutes or until completely dissolved. Mix cold water and ice cubes to make 2 cups. Add to gelatin, stirring until slightly thickened. Remove any remaining ice.

 

Stir in whipped topping with wire whisk until smooth. Spoon into 8 dessert dishes. Refrigerate for 2 hours or until firm. Garnish with additional whipped topping, raspberries and mint. Store leftover dessert in refrigerator. Makes 8 servings.

 

 

Dream Shake

  • 1 cup skim milk

  • 1/2 cup orange juice

  • 1/2 cup vanilla ice milk

  • 1 ripe banana

Whirl ingredients in a blender. This creamy low-fat shake is a fast and tasty pick-me-up!

 

Skinny Meat Loaf with Beef Gravy

  • 8 slices day-old bread, in pieces

  • 1 large onion, coarsely chopped

  • 1 can (8 oz) stewed tomatoes

  • 1 tablespoon each marjoram, paprika and dried parsley

  • 1/4 tsp pepper

  • 12 oz EACH ground beef and ground turkey

  • 1/3 cup no-cholesterol fat-free liquid egg substitute

Place bread and onion in food processor; whirl. Add tomatoes and all spices, whirl. Combine beef, turkey, egg substitute and bread mixture in a bowl. Pack into a 6 cup ring mold. Bake at 375º for 50 minutes. 

Beef gravy - Sauté 1 small onion in 1 tbl vegetable oil; blend in 2 tbl flour. Add 3/4 cup condensed beef broth and 1/2 cup water. Cook, stirring, until mixture thickens and boil.

Unmold meat loaf on to a serving platter and decorate with spoonfuls of gravy. Makes 8 servings.


Salmon Surprise Loaf

  • Dry bread crumbs

  • 2 cans (14¾ oz each) salmon

  • 1 pkg frozen chopped spinach, thawed

  • 24 unsalted saltines

  • 4 green onions, chopped

  • 1/2 cup parsley sprigs

  • 1/3 cup no cholesterol fat-free liquid egg substitute

  • 1/4 cup evaporated skimmed milk

  • rind and juice of 1 lemon

  • 1½ tsp dill weed

  • 1/4 tsp pepper

Preheat oven to 350º. Grease 9x5" loaf pan; coat with bread crumbs. Drain salmon; debone and discard dark skin. Place in a large bowl.

Press liquid from spinach. Combine all ingredients, EXCEPT salmon, in food processor. Whirl until vegetables are finely chopped. Add to salmon; mix well with clean hands to blend. Spoon mixture into the prepared pan. Bake for 50 minutes until lightly browned. Cool for 10 minutes in pan. Invert the loaf onto a serving platter. Makes 8 servings.


Ham & Vegetable Loaf

  • Dry bread crumbs

  • 8 oz  cooked ham, cut up

  • 20 no fat saltine crackers, crumbled

  • 3 medium carrots, cut up

  • 1 medium sweet red pepper, cored, seeded and cut up

  • 1 pound ground turkey

  • 1/4 cup evaporated skimmed milk

  • 1/4 cup no-cholesterol fat-free liquid egg substitute

  • 1/2 tsp dry mustard

  • 1/2 tsp ground allspice

Preheat oven to 350º. Grease 8x74" loaf pan; coat with bread crumbs. Combine ham, crackers, carrot, onion and red pepper in food processor. Whirl until vegetables are finely chopped. Place turkey in a bow; add vegetable mixture, milk, egg substitute, mustard and allspice; mix well with hands. Pack mixture into the prepared loaf pan. Bake in preheated oven 55 minutes. Cool loaf in pan for 10 minutes. Loosen loaf around edges with a knife. Invert onto a serving plate. Cut into slices and serve. Makes 6 servings.

 

Sensational Smoothies

  • Tropical Fling - Combine 1/2 cup each ripe pineapple and mango, cut up. Add 1/2 cup plain lowfat yogurt, 1/2 cup 1% lowfat milk and 2 tsp fresh lime juice. 

  • Purple Pleasure - Combine 1 generous cup of blueberries, 3/4 cup plain lowfat yogurt, 1/4 cup 1% lowfat milk and 1/2 tsp vanilla extract.

  • Berry Delicious - 1 pint strawberries, hulled and cut up, 1 ripe banana, cut up, 1/2 cup plain lowfat yogurt, 1/3 cup 1% low fat milk.

  • Summer Sweet - 3 medium ripe nectarines, cut up, 1/2 cup plain lowfat yogurt, 1/3 cup 1% lowfat milk, 2 tbl minced crystallized ginger.

For all smoothies, just combine ingredients in a blender (for the silkiest texture) or a food processor. Add some sugar or artificial sweetener, if desired. Each recipes make 2 servings, 1 to 1½ each.

 

Kellogg's Banana Bread

  • 2 cups all purpose flour

  • 1 tsp baking powder

  • 1/2 tsp baking soda

  • 1/2 tsp salt

  • 1½ cups mashed, fully ripe bananas

  • 1½ Kellogg's All Bran cereal or Kellogg's Brand Buds cereal

  • 1/2 cup margarine or butter, softened

  • 3/4 cup sugar

  • 2 eggs

  • 1/2 cup coarsely chopped nuts

Stir together flour, baking powder, soda and salt. Combine mashed bananas and cereal; let stand 2 minutes. In large mixing bowl, beat margarine and sugar. Beat in eggs and cereal mixture. Stir in flour mixture and nuts. Spread in greased 9x5" loaf pan. Bake at 350º about 1 hour or until test done. Let cool 10 minutes before removing from pan. Cool completely.

Variations: In place of the All-Bran cereal, use 2½ cups Kellogg's 40% Bran Flakes Cereal or crush 1½ cups Kellogg's Cracklin' Bran cereal and decrease sugar to 1/2 cup.


Incredible Avocado Omelet

  • 2 eggs

  • 2 tbl water

  • 1/4 tsp salt

  • 1/2 ripe avocado, peeled and sliced

  • 3 thin slices tomato

  • 1/4 cup alfalfa sprouts

  • 2 tbl plain yogurt

  • 1 tbl chopped walnuts

Mix eggs, water and salt. Heat butter in 8" omelet pan until hot. Pour in egg mixture, which should set at edges at once. Carefully push cooked eggs to center, tilting pan occasionally, so uncooked eggs can flow to bottom. While top is moist and creamy looking, arrange all but two slices of avocado, tomato slices and sprouts on half of omelet. Fold omelet over filling and turn out onto plate. Top with 2 avocado slices, yogurt and nuts.

Great Tasting Energy Bars

PBR Energy Bars

  • 1/2 cup (1 stick) butter or margarine

  • 1 cup packed light brown sugar

  • 2 eggs

  • 1 tsp vanilla extract

  • 1/3 cup cocoa

  • 1/4 cup milk

  • 1 cup whole-wheat flour

  • 1/4 cup nonfat dry milk powder

  • 1/4 cup wheat germ

  • 1/2 tsp baking powder

  • 1/4 tsp baking soda

  • 1-2/3 cups (10 oz pkg) peanut butter chips

  • 1/2 cup raisins or chopped dates

Heat oven to 350º. Grease 13x9" baking dish. Beat butter, brown sugar, eggs and vanilla in large bowl until light and fluffy. Blend in cocoa and milk. Stir together whole-wheat flour, nonfat dry milk powder, wheat germ, baking powder and baking soda; add to butter mixture, beating until well blended. Stir in peanut butter chips and raisins or chopped dates.  Spread batter evenly into prepared pan. Bake 30-35 minutes or until bars begin to pull away form sides of pan. Cool completely in pan on wire rack. Cut into bars. Makes 36 bars. Per bar - Calories: 123  Fat: 5.7 grams

Fruit and Nut Bars

  • 1½ cups granola

  • 1/2 cup Spanish peanuts

  • 1/2 cup miniature candy-coated chocolate candies or miniature chocolate chips

  • 1/2 cup dried currants

  • 1 cup dried prunes

  • 1/2 cup dried apricots

  • 1/4 cup dried blueberries

In a large bowl, combine granola, peanuts, candies and currants. Set aside. In food processor, combine prunes, apricots and blueberries. Process until smooth. Add processed fruit to granola mixture. Mix well. Fro about 1/3 cup mixture into a tightly packed 4x1½x¾" bar. Place on prepared baking sheet. Repeat with remaining mixture. Let bars air dry overnight on kitchen counter. Store bars in airtight container between sheets of wax paper. Make 10 bars. Per bar - Calories: 255  Fat: 10.5 grams

Fitness Energy Bars

  • 1½ cups rolled oats

  • 1 cup crispy-brown-rice cereal

  • 1/4 sup sesame seeds

  • 1½ cups dried apricots

  • 1½ cups raisins or currants

  • 1/2 cup nonfat protein powder

  • 1/2 cup toasted wheat germ

  • 1 cup brown rice syrup or light corn syrup

  • 1/2 granulated sugar

  • 1/2 cup reduced-fat peanut butter

  • 1½ tsp vanilla extract

  • 1/2 tsp cinnamon

Preheat oven to 350º. Spread oats, cereal and sesame seeds in 13x9" nonstick jellyroll pan. Bake, stirring occasionally, until oats are toasted about 15 minutes. Meanwhile, using a food processor, chop apricots; transfer to a large bowl. Add raisins, protein powder and wheat germ; toss with hands to mix. Lightly coat jellyroll pan with cooking spray. In a heavy saucepan over medium heat, combine syrup and sugar; bring to boil. Reduce heat to low, stir in peanut butter, vanilla and cinnamon. Quickly pour syrup over oatmeal mixture and stir well. With wet hands or spatula, immediate spread warm mixture into the jellyroll pan, pressing into a thin, even layer. (Caution: if you work too slowly, mixture will harden and will be difficult to spread). Chill until firm, at least four hours. Cut into 2x3" bars. Bars may be wrapped individually in wax paper or foil or stored in an airtight container with waxed paper between layers. They can be refrigerated up to four weeks or frozen for longer storage. Makes 30 bars. Per bar - Calories: 146  Fat: 2.7 grams

Apricot Bars

  • 1 cup dried apricots

  • 3/4 cup almonds

  • 3/4 cup walnuts

  • 1/2 cup honey

  • 1/2 cup wheat germ

  • 2/3 cup flour

  • 2 tbl oil

  • 2-4 tbl water

Preheat oven to 350º. Chop apricots, almond and walnuts in food processor. Mix fruit and nuts with honey, wheat germ, flour and oil. Mix well. Add enough water to form a thick batter. Press into an 8x8" square, greased pan. Bake 30 minutes or until firm. Cut into 12 bars, but leave in pan to cool. Later, package individually and store in refrigerator or freezer. Per bar - Calories: 209  Fat: 11.7

Dairy-Free Energy Bars

  • 1 cup oat bran

  • 1/2 cup toasted sunflower and/or sesame seeds

  • 1/2 cup soy milk powder

  • 1/2 cup raisins

  • 2 tbl carob powder

  • 1/2 cup brown rice, cooked and minced

  • 1/2 cup peanut butter

  • 1/2 cup honey, warmed

In large bowl, mix oat bran, seeds, milk powder, raisins and carob powder. Add brown rice, peanut butter and honey. Stir and knead until thoroughly mixed (a cake mixer works well for this) Doug can be reasonably soft, as refrigeration helps bind it all together. Cover and refrigerate overnight. Roll or press out to about 3/4" thick. Cut into 16 bars. Per bar: Calories: 159  Fat: 6.8 grams

Tropical Energy Bars

  • 1/4 cup chopped walnuts

  • 1 cup raisins

  • 1/2 cup dried mango

  • 1/2 cup dried ginger

  • 1/2 cup dried papaya

  • 1 cup whole-wheat flour

  • 3 tbl canola oil

  • 1 tbl vanilla or coconut extract

  • 1/4 tsp salt

  • 2 whole eggs

  • 1 egg white

  • 16 oz crushed pineapple, (canned may be substituted)

Preheat oven to 350º. Toast walnuts in pan until golden brown, approximately 8 minutes. Spray a 9x5" loaf pan and set aside. Combine toasted walnuts, dried fruits and flour in large bowl and mix well. In another bowl, combine remaining ingredients and mix well. Add to dry ingredients and mix well. Spoon into prepared baking pan and bake approximately 1 hour or until a knife inserted in center comes out clean. Cool on rack. Turn out of pan, wrap tightly and refrigerate until col. Cut into 16 slices, then cut slices in half. Stores up to 2 weeks. Makes 32 bars. Per bar - Calories: 67  Fat: 2.3 grams

Bars of Iron

  • 1 cup dark raisins

  • 1/2 cup golden raisins

  • 1/3 cup butter or margarine

  • 1/2 cup sugar

  • 1 egg

  • 1/2 cup golden or dark molasses

  • 1¼ cup whole-wheat flour

  • 1/2 cup nonfat dry milk

  • 1/4 cup toasted wheat germ

  • 1½ tsp baking powder

  • 1/2 tsp baking soda

  • 1/2 tsp salt

  • 1/2 tsp ground ginger

  • 1/2 cup liquid milk

  • 1 cup quick cooking oats

  • 1 cup sliced almonds (optional)

Preheat oven to 350 degrees. Chop raisins (using a food processor if possible). Cream butter, sugar, egg and molasses. Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger in a separate bowl. Blend into creamed mixture with liquid milk. Stir in oats, raisins and half the almonds. Pour into greased 13x9" pan and spread evenly. Sprinkle with remaining almonds. Bake about 30 minutes. Cool in pan and cut into 1x4" bars. Makes 28 bars. Per bar - Calories:137  fat: 4.7g

 

Kellogg's Strawberry and Cream Cheese Muffins

  • 1/4 cup fat-free cream cheese

  • 2 tbl seedless strawberry jam

  • 1½ cups all-purpose flour

  • 1 tbl baking powder

  • 1/4 tsp salt

  • 1/2 tsp cinnamon

  • 2 cups Kellogg's Special K Red Berries cereal

  • 1/2 cup sugar

  • 1 cup fat-free plain yogurt

  • 2 egg whites

  • 2 tbl vegetable oil

  • 1/4 cup sliced almonds, optional

Combine cream cheese and strawberry jam. Set aside. Stir together flour, baking powder, salt and cinnamon. Set aside. In a large mixing bowl, combine Special K cereal, sugar, yogurt, egg whites and oil. Beat well, or until thoroughly combined. Add flour mixture, stirring only until combined. Portion evenly into twelve 2½" muffin pan cups coated with cooking spray. With spoon, make indention in center of batter in each muffin pan cup. Place slightly rounded tsp cream cheese mixture into each indention. Sprinkle with almonds. Bake at 400º about 20 minutes or until golden brown. Serve warm. Make 12 muffins.

 

Great Tasting High Energy Drinks

Molasses Shake

  • 3 tbl molasses

  • 3 cups fresh milk

  • 1/2 cup powdered milk

  • 1 cp water

  • 2 eggs

  • 1/2 tsp vanilla extract

  • 3 tbl brewer's yeast, optional

Blend all ingredients. Add 1/2 cup crushed ice for a frosty texture. Makes 6 servings.

Banana Milk

  • 3 cups fresh milk, whole or skim

  • 2 eggs

  • 1 tbl safflower oil

  • 1/4 cup powdered milk

  • 3 tbl brewer's yeast, optional

  • 1 banana

  • 2 tbl honey

  • 1/2 cup plain yogurt

Blend all ingredients. Drink for breakfast, for lunch or pick-me-ups. Makes 4 servings.

Peach Delight

  • 2 peaches, washed, diced and chilled

  • 1/2 cup milk

  • 1/2 cup fresh heavy cream

  • 2 tbl honey

  • 1/2 cup crushed ice

Blend all ingredients. Makes 4 servings.

Strawberry Shake

  • 1 cup strawberries

  • 2 cups whole milk

  • 1 tbl lemon juice

  • 2 tbl honey

  • 1/2 cup crushed ice

Blend all ingredients. Omit ice when serving as a breakfast drink. Makes 2 servings.

Carob-Peanut Whirl

  • 4 cups milk

  • 1/3 cup carob powder

  • 3 tbl honey

  • 3 tbl brewer's yeast, optional

  • 1/2 cup powdered milk

  • 1/3 cup raw, unsalted peanuts

  • 1/2 cup crushed ice

Blend all ingredients. Makes 6 servings.

Carob Frosty

  • 3 cups milk, whole or skim

  • 1/2 cup powdered milk

  • 1/2 cup water

  • 2 to 3 tbl honey

  • 6 tbl carob powder

  • 1/2 tsp vanilla extract

  • 1/2 cup crushed ice

  • 3 tbl brewer's yeast, optional

Blend all ingredients. Makes 6 servings.

Frosty Yogurt Shake

  • 1/4 cup milk, whole or skim

  • 1/4 cup powdered milk

  • 1 cup fruit juice, fresh or bottled

  • 1 cup crushed ice

  • 2 to 3 tbl honey

  • 1 cup plain yogurt

Blend milk, fruit juice, honey and ice. Pour into bowl. Add yogurt; stir gently. Garnish with fruit, nuts or some sunflower seeds.

Some Simple Tips for A Healthier Lifestyle

This section is for Shelby. Good Luck in your quest!

  • Varieties of fish rich in the omega-3 fatty acids, such as tuna, mackerel, salmon and cod, may help you lose pounds by improving fat metabolism.

  • Never deprive yourself of the foods you love best. If you have to have a dessert, eat a piece of the real thing. Just make it a very small version of what you used to eat. If you absolutely must have a piece of cake, do it! Don't eat a dry, unappealing version of a no calorie, no fat, no taste "healthy" piece of cake that tastes like tree branches.  Let yourself enjoy that one little piece and your taste buds will be sated and your cravings will go away. Otherwise you will feel deprived and you will still want a piece of cake and may eat a huge piece.

  • If you must have something fried in grease, choose something with a larger size. Choose a chicken breast instead of 6 chicken nuggets or fingers. Smaller items absorb more oil than larger items, so they are higher in fat and calories.

  • Drink lots and lots of water! You can't say enough about the benefits of drinking water. It helps to keep your hunger down, it helps to detoxify your body and keeps your skin and body hydrated for good health.

  • Try drinking decaffeinated green tea instead of coffee or tea. 

  • If you need something to put on your bread, try olive oil. Either brush on or just dip your bread into a plate of olive oil. It's healthier than butter and may help you eat less. You can add garlic powder or some rosemary to the olive oil for a rich flavor.

  • High-fiber ground flaxseed can help curb your appetite when sprinkled on your cereal or anything else. 

  • Sucking on a piece of sugar-free menthol-eucalyptus cough drop can stop a hunger pangs and cravings instantly. A piece of sugar-free candy also works in a pinch!

  • Tickle your smelling senses. Try taking a whiff of your favorite baked dessert and just let yourself enjoy the smell for 45 seconds. Then eat a very small piece and eat very slowly. Savoring the smell an taste and smell of your favorite foods will help you to stop at one cookie or one sliver of cake.

  • If you feel lonely, call a friend. Loneliness sometimes triggers our desire to eat and talking to a friend will help curb this desire.

  • If you are trying to lose weight, eat in front of a mirror. Watching yourself as you eat can help you consume less food.

  • Cut the calories of your favorite juice in half by mixing sparkling water with half the usual amount of juice and you have a new refreshing drink. Plus you can cut up to 85 calories per glass.

  • Buy snacks in the single serving size, this way you can't overeat.  If you buy economy sized items, separate into single sized servings.

  • Always keep some nonperishable goodies such as small boxes of raisins or some pretzels in your handbag, briefcase and car for those times you think you can't wait another minute to eat something.

  • Chew some sugar-free gum. Chewing gum can keep you from thinking you are hungry and will also increase your metabolic rate. 

  • Always remember that those "fat-free" versions of our favorite foods almost always has nearly the same amount of calories as the regular versions. "Fat-Free" does not mean "Calorie-Free" and you should always compare the two to see the differences in calories. Fat-Free is much better but calories add pounds so it's better to look for Low Calorie items.

  • If you think you are hungry, drink some water. You can, sometimes, confuse thirst for hunger and a glass of water will fill you up!

  • A lot of those items that say they are fat-free are misleading, they may not have any added fat but they most likely contain sugar and sugar makes fat. So if you look at a can of soda and it says fat free, it's true but the sugar in it will make up for it.

  • You've heard the saying "Laughter is the Best Medicine", well, it works to curb your appetite too. Think about it, you are rarely hungry when you are laughing aloud and sharing your wit with others. So keep a funny magazine or a joke book and when you are hungry, tell a joke. I, personally, find those stupid elephant jokes hysterically funny and get funnier to me each time I tell them. My friends may not laugh as heartily as I do but at least I'm not hungry anymore!

 

The following foods have been identified, by researchers in Australia as the foods most likely to stop hunger pangs.

  • Potatoes

  • Fish

  • Grapes

  • Oranges

  • Apples

  • Whole wheat pasta

  • bran cereal

  • oatmeal

  • air-popped popcorn

                                                           

Easy Bran Muffins

  • 1¼ all-purpose flour

  • 3 tsp baking powder

  • 1/2 tsp salt

  • 1/2 cup sugar

  • 1¼  cups milk

  • 1½ cups Kellogg's All Bran or Bran Buds cereal

  • 1 egg

  • 1/3 cup vegetable oil

Stir together flour, baking powder, salt and sugar. Set aside. Stir together cereal and milk. Let stand about 2 minutes. Add egg and vegetable oil. Beat well. Add flour mixture, stirring only until combined. Fill  12 greased 2½" muffin pan cups. Bake at 400º about 25 minutes or until golden brown. 


Low-Cal Orange Cream Dessert

  • 1 envelope unflavored gelatin

  • 2 tbl sugar

  • 2 eggs yolks

  • 1-2/3 cups skim milk

  • 2 tsp grated orange peel

  • 2 tsp orange extract

  • 1tsp lemon juice

  • 2 egg whites 

  • 2 tbl sugar

Combine gelatin, 2 tbl sugar, egg yolks and skim milk in saucepan. Cook over low heat, stirring until mixture is thick enough to coat a spoon. Remove from heat. Add grated orange peel, orange extract and lemon juice. Chill until consistency of unbeaten egg whites. In a separate bowl, beat the 2 egg whites with 2 tbl sugar until soft peaks form; fold into gelatin mixture. Chill until set. Top each serving with an orange slice. Makes 6 serving, 105 calories each.

 

 Make Your Own Energy Bars

 The Whole Shebang Energy Bars

  • 1 1/3 cups unsweetened apple-juice concentrate

  • 1/2 cup finely chopped dried apricots

  • 1/2 cup finely chopped, pitted prunes

  • 1 cup tart apple, peeled, grated and lightly packed

  • 1 egg

  • 2 tbl olive oil

  • 1 tsp vanilla

  • 1 1/2 cups old-fashioned oats

  • 1 cup uncooked oat bran

  • 2 cups instant non-fat dry milk

  • 1 tbl baking powder

  • 1 tbl cinnamon

  • 1/4 tsp nutmeg

  • 1/2 cup finely chopped walnuts or pecans

  • 1/8 tsp salt (optional)

Preheat oven to 300º. Coat a 9x13" pan with non-stick spray. In a saucepan, heat apple juice, apricots and prunes to a boil. Remove from heat6 and let cool for five minutes. Add apple. In a large bowl, beat the egg, oil and vanilla and add the fruit and juice mixture.  Mix well and set aside. In another bowl, combine the oats, oat bran, dry milk, baking powder, cinnamon, nutmeg, nuts and salt. Add the liquid ingredients and mix (DO NOT OVERMIX). Spread in the pan and bake for 30 minutes. Cool and cut into squares.  Wrap individually and refrigerate or freeze.

 These Aren't Your Kids' Rice Krispie Treats

  • 2 cups Rice Krispies cereal

  • 2 cups old-fashioned oats

  • 1 cup peanuts, coarsely ground

  • 1/2 cup peanut butter

  • 1/2 cup syrup

  • 1/2 cup brown sugar

  • 1/2 tsp vanilla

Combine cereals and peanuts in a bowl. On the stove, combine the peanut butter, syrup and brown sugar and heat to boiling, stirring constantly. After it reaches a boil, remove it from the heat and add the vanilla. Pour over the cereal and mix; spread in a 9x13" pan. Cool, then cut into squares. Individually wrap in plastic wrap for hiking or storing.

 

Are you Counting Calories?  We've got a section for you!

 

Tasty Little Devils

  • 1 dozen Eggland's Best Eggs, hard-cooked and peeled

  • 1/2 cup frozen chopped spinach, thawed, drained and squeezed dry

  • 1/4 cup cholesterol-free mayonnaise

  • 1/4 cup imitation bacon bits

  • 2½ tbl apple cider vinegar

  • 2 tbl margarine, softened (optional)

  • 1 tbl sugar

  • 2 tsp ground black pepper

  • 1/4 tsp salt

Cut eggs in half lengthwise. Scoop out yolks into a small mixing bowl and mash with a fork. Add remaining ingredients and mix well. Spoon yolk mixture into egg white halves. Chill until ready to serve.


Pistachio Dream Cake

You won't feel like you're eating healthy with this dreamy cake, but you are!

  • 1 pkg (18 1/4 oz) light yellow cake mix

  • 1 pkg (1 oz) instant sugar-free pistachio pudding mix

  • 1 carton (8 oz) non-fat plain yogurt

  • 3 egg whites

  • 1 tsp vanilla extract

  • 1 cup diet lemon-lime soda

Frosting:

  • 1 1/2 cups cold skim milk

  • 1 pkg (1 oz) instant sugar-free pistachio pudding mix

  • 2 cups light whipped topping

In a mixing bowl, combine dry cake and pudding mix, yogurt, egg whites and vanilla; beat on low speed for 1 minute. Gradually beat in soda. Pour into a 13x9" baking dish coated with nonstick cooking spray. Bake at 350 degrees for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool. For frosting, combine milk and dry pudding mix in a mixing bowl; beat on low for 2 minutes. Fold in whipped topping. Spread over cake. Store in the refrigerator.  Yield: 20 servings. One serving equals 148 calories and two grams of fat.


This is a great party dip for the weight watchers, it allow them to join in the festivities and still watch the calories. So even if you aren't a calorie watcher, some of your guests will be.

Layered Fiesta Dip

  • 2 cans (16 oz each) fat free refried beans

  • 1 can (4 oz) green chilies, undrained

  • 2 cups (16 oz) nonfat sour cream

  • 1 envelope reduced-sodium taco seasoning mix

  • 2 cups frozen peas, thawed

  • 1/4 cup chopped onion

  • 1 tbl lime juice

  • 1/2 tsp chili powder

  • 2 cloves garlic, minced

  • dash hot pepper sauce

  • 1/2 cup each shredded reduced-fat cheddar and Monterey Jack cheeses

  • 1 cup chopped tomatoes

  • 1/3 cup sliced green onions

  • Baked tortilla chips

In a bowl, combine beans and chilies; mix well. Spread onto a 12 inch round serving platter. Combine the sour cream and taco seasoning; spoon and spread evenly over bean mixture. Set aside. In a food processor or blender, combine peas, onion, lime juice, chili powder, garlic and hot pepper sauce; cover and process until smooth. Spread evenly over sour cream layer. Sprinkle with cheeses, tomatoes and green onions. Serve with Baked Tortilla Chips. Yield 14 servings. Over serving equals 143 calories and 1 gram of fat (this is calculated without the chips).


And more pistachio heaven!

Fluffy Pistachio dessert

  • 1/2 cup reduced fat margarine (70% vegetable oil spread), softened

  • 1 cup all purpose flour

  • 1/2 cup confectioners' sugar

  • 1/2 cup chopped walnuts

First Layer:

  • 1 pkg (8 oz) fat-free cream cheese, softened

  • 1 cup (8 oz) nonfat sour cream

  • 1 carton (8 oz) frozen light whipped topping, thawed

Second Layer:

  • 3 cups cold skim milk

  • 2 pkg (1 oz each) sugar-free, fat-free instant pistachio pudding mix

Topping:

  • 1 carton (8 oz) frozen light whipped topping, thawed

  • 2 tbl ground walnuts

In a mixing bowl, cream the margarine. Add flour and sugar; blend until crumbly. Stir in walnuts. Press onto the bottom of a 13x9 inch baking dish coated with nonstick cooking spray. Bake at 375 degrees for 10-12 minutes or until set. Cool. In a mixing bowl, beat cream cheese and sour cream. Fold in whipped topping. Spread over the crust. In another mixing bowl, combine milk and pudding mixes; beat on low speed for 2 minutes. Spread over first layer. Carefully spread whipped topping over second layer. Sprinkle with walnuts. Chill at least 1 hour. Makes 24 servings. One serving equals 153 calories and 6 grams fat.

 

A dish of chocolate sorbet lets you indulge a chocolate craving without the consequences. Despite tasting rich and creamy, chocolate sorbet is fat free and approximately 130 calories per half cup. The same amount of premium chocolate ice cream, on the other hand, can weigh in at as much as 270 calories and 18 grams of fat.

 

 

Quick Low-Fat Meal Ideas!

Fiesta Burritos: Spread canned fat-free refried beans over whole-wheat tortillas. Top with salsa, shredded lettuce and shredded reduced-fat cheddar cheese. Roll up each to form a burrito. Heat in microwave or oven until very warm.

Stir-fry Salad-Bar Supper: Prepare some rice or pasta. Meanwhile, in a nonstick skillet, in just a little hot oil (no more than one tablespoon) stir-fry assorted cut-up vegetable from the local supermarket or frozen vegetable mixture, for about five minutes, until tender-crisp. Add canned chicken broth and thinly sliced, skinless chicken breast strips; cook until chicken is no longer pink inside. Season with soy sauce and garlic powder. Serve over the hot pasta or rice.

Stuffed Potato and Broccoli: Cook potato in microwave until done. Meanwhile, steam fresh or frozen broccoli pieces, then sprinkle with Oriental sesame oil and flavored vinegar (Japanese Plum is my favorite). Slice potato in half, lengthwise. Stir prepared flavored mustard into nonfat plain yogurt; spoon over potato. Serve with the broccoli.

More Than Chicken Soup: In a saucepan, combine canned, ready-to-eat, reduced-fat chicken noodle soup, cooked diced white meat chicken, frozen mixed vegetables and a fistful of instant rice. Heat to boiling. Reduce heat to low; cover and simmer five minutes. If soup seems thick, thin with water. Serve with sliced Italian bread. Finish the meal with a dish of assorted fresh fruit chucks sprinkled with diet ginger ale.

Main Course Salad: Mix drained, canned black beans; cooked frozen corn; and diced green and/or red pepper or pimento together. Toss with a low-fat vinaigrette dressing. This is a great salad to serve with some leftover skinless chicken.

 

 Motion Sickness: Try this acupressure technique-Place your right thumb on the inside of your left wrist, about 3 inches from the center of the crease in you wrist. Pressing deeply, massage in a circular motion for one minute, while taking deep breaths. Repeat on the other wrist.

 Menopausal Symptoms: Is has been reported that 400 mg of Siberian ginseng helps to regulate hormones. This also helps to reduce the symptoms of vaginal dryness, hot flashes and night sweats.

 Black eyes: To speed the healing of a black eye take a vitamin C tablet daily and increase the amounts of vitamin C rich foods you eat. This includes green and red peppers, oranges and broccoli.

 Prevent athlete's foot: Dry your feet and shoes thoroughly with a portable hair dryer.

 Incontinence: Try using Kegel exercises: While urinating, stop the flow of urine and hold and count to ten. Do this at least 2 times when you go to the bathroom. This helps to strengthen the pelvic muscles.

 Improve your thinking: It has been reported that taking evening primrose oil supplements improves your ability to think clearly.

 Speed up your metabolism: Clasp your hands; interlace your fingers. Place your palms on your abdomen and move hands in clockwise circles. Do this 100 times. This is said to speeds digestion and metabolism. Do this before you work out. 

 Pollen reducers: Close bedroom windows at night. Leave flowers outdoors. Keep your lawn short, but don't mow yourself.  Don't go out between 5:00am and 10:00am, when plants spew the most sneeze-inducing stuff.

 Keep yourself motivated: Remember this Sanskrit prayer:

For yesterday is but a dream

          And tomorrow is only a vision

But today, well lived,

          Makes every yesterday a dream of happiness

and every tomorrow a vision of hope.

 Achieve health, fitness, relaxation and balance with Wai Lana Yoga

Tips to Help When You're Dieting

  1.  Go to the grocery store on a full stomach. All those alluring snacks won't seem quite so tempting.

  2. Take only a limited amount of cash with you when you shop, this will help to keep you from selecting those snacks not on your list.

  3. Always portion out your foods. If you eat from the original container or bag you may think you are eating just a small amount but you are probably eating more than if you portioned it out beforehand.

  4. Put your fork down between each bite and chew slowly. The more slowly you eat the faster you'll feel full. Try it, it works!

  5. Use whipped or softened butter or margarine. You'll spread  the flavor around with less than if you have a hard piece of butter.

  6. Don't linger around the table when you are done eating. This will help prevent you from taking those second helpings.

  7. Never skip a meal. This will only make you overeat later.

  8. Drink sparkling non-alcoholic beverages when out partying. Alcohol has a huge amount of calories.

  9. Don't eat everything on your plate just because it's there. If you feel a little full, push your plate away.

  10. Get rid of those stupid pictures on your refrigerator aimed at shaming yourself into sticking with the diet. You will get more from encouragement than degradation.

  11. If you have a craving for a cookie, buy a luscious one from a bakery and eat it. Don't go to a grocery store and bring home a whole bag.

  12. Eat only at scheduled times and places, not as you are shopping. The sampling as you shop adds up!

Fresh-Tomato Sauce

  • 1 tbl olive oil

  • 1/4 cup chopped onion

  • 1 clove garlic, crushed through a press

  • 3 cups chopped fresh ripe tomatoes

  • 1/4 tsp salt

  • black pepper

  • 1 tbl chopped fresh basil

Cook onion in oil over low heat, stirring occasionally, for about 5 minutes. Add garlic and cook 1 minute longer. Add tomatoes and bring to a boil. Cook over medium heat, stirring now and then, about 20 minutes. Season with salt, pepper and basil.  80 calories per serving.  Keep this sauce handy in the fridge to simmer fish, shrimp or chicken for a quick meal.


Berry Milk Shakes

  • 1 cup non-fat, dry milk powder

  • 1 cup ice water

  • 3/4 cup strawberries, sliced (reserve 3 whole strawberries for garnish)

  • 1 tsp cherry extract

  • 1 tsp orange extract

  • artificial sweetener to equal 1/2 cup sugar, or to taste

  • 8 ice cubes crushed

Combine half of all ingredients, except ice cubes, in blender; run at medium speed until strawberries are pureed. Add half the crushed ice; run at medium speed until smooth. Remove mixture from blender container and repeat the process using the remaining ingredients. Pour into tall glasses. Garnish with whole berries. Makes three servings.


Chocolate Milk Shakes

  • 3 cups skim milk

  • 1 tbl chocolate extract

  • artificial sweetener to equal 2 tbl sugar

Pour milk into large container. Place in freezer 45 minutes, or until ice crystals form around edges. Spoon into blender. Add chocolate extract and sweetener; run at medium speed until mixture is smooth and frothy. Pour into tall glasses. Makes 3 servings.


Cappuccino

  • 1/4 cup evaporated skim milk

  • artificial sweetener to equal 2 tbl sugar

  • 1/8 tsp vanilla extract

  • 1/8 tsp cinnamon

  • 2 cups hot, strong coffee

Chill evaporated skim milk in freezer until half frozen and mushy. Combine half-frozen milk, sweetener, vanilla extract and cinnamon in blender; run at high speed until mixture is thick and fluffy. Add coffee; run at high speed until blended. Serve at once. Make 4 servings.


Continental Cocoa

  • 2 cups skim milk

  • 1 tbl chocolate extract

  • 1/2 tsp anise extract

  • 1/2 almond extract

  • artificial sweetener to equal 4 tsp sugar

Combine milk and extracts in saucepan. Heat, stirring occasionally. Add artificial sweetener. Beat with wire whisk until frothy. Serve at once. Makes 2 servings.


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