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!

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.

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

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

 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.

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:

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!