BMI Calculator

Just found this online tool that calculates BMI. It also has some good reminders and tips. Improving our individual BMI is part of this 100-day challenge so check-out this site if you're interested on where you're at right now.

http://www.prevention.com/cda/toolfinder.do?tf_type=bmi_calculator&channel=fitness&cm_mmc=Spotlight-_-07272009-_-Nutrition%20and%20Recipes-_-Prevention.com

Yummy Waffles

I spent this last weekend with my parents and had a great time visiting with them. My mom is totally dedicated to healthy living and looks great. She's a great example to me. This recipe is hers and this is what we enjoyed Sunday morning. Try them and I bet you never look at a "white flour" waffle the same again. These are fabulous!

OATMEAL WAFFLES

1-1/2 CUPS WHOLE WHEAT FLOUR
1 CUP QUICK-COOKING OR REGULAR ROLLED OATS
1 TABLESPOON BAKING POWDER
1/2 TEASPOON CINNAMON (I USE MORE)
1/2 TEASPOON SALT
2 EGGS, SLIGHTLY BEATEN
1-1/2 CUPS SKIM MILK
6 TABLESPOONS HEALTHY OIL -- She used Coconut oil. I would use 1/2 cup flaxseed plus 3 TBSP olive oil)
1-1/2 TABLESPOONS SPLENDA BLEND BROWN SUGAR
ADD BLUEBERRIES IF YOU LIKE

IN LARGE MIXING BOWL, STIR TOGETHER FLOUR, OATS, BAKING POWDER, CINNAMON, AND SALT; SET ASIDE. IN SMALL MIXING BOWL, STIR TOGETHER EGGS, MILK, BUTTER AND BROWN SUGAR. ADD TO FLOUR MIXTURE; STIR UNTIL BLENDED. SPRAY HEATED WAFFLE GRIDS WITH PAM, CLOSE LID; DO NOT OPEN DURING BAKING. TOP WITH FRESH FRUIT AND YOGURT, WARMED APPLESAUCE, OR SPRAY BUTTER AND WARMED SUGAR-FREE, FAT-FREE MAPLE SYRUP.

Snacks & Desserts -- We all deserve them!

I received an email this morning containing these recipes and they sound so good! OK, I'm just in a snacking mood today. We're all going to need a few snacks so I'm curious to find those that allow me to enjoy what I'm eating with nutritional content that won't sabotage my daily efforts to stay healthy and continue a pattern of losing weight. These seem appropriate for both.

To me, snacks should be simple and oh, so good! I'm going to make the Spiced Nut Clusters first and since I don't love ice cream, I can't wait to have pudding over the weekend.

Spiced Nut Clusters
1 large egg white
1 Tbsp honey
1 c walnuts -- I'm going to lightly chop them
1/2 c raw pumpkin seeds (pepitas)
1/3 c dried cranberries
1 tsp cinnamon
1 tsp ginger
1/4 tsp cardamom

Preheat oven to 350. Line baking sheet with parchment paper. In a medium bowl, whisk the egg white and honey. Add the spices and mix well. Then add the walnuts, pumpkin seeds and cranberries. Toss to coat well. Drop by spoonful onto baking sheet. Bake 18-20 min. Let stand on rack for about 30 minutes to cool.

Serving size is 2 clusters. Calories 91, Carbs 5, Fiber 1


Instant Strawbery Frozen Yogurt
3/4 c loose-pack frozen strawberries
1/3 c low-fat plain yogurt
2 tsp honey

Carefully cut the strawberries into chunks. Place in blender. Pulse 10 times to finely chop. Add the yogurt and honey. Process for 1-2 minutes. Serve immediately.

Serves 1, calories 151, carb 32, fiber 4


Maple Raisin Yogurt with Toasted Walnuts
2 tsp finely chopped walnuts
1/3 c fat-free plain yogurt
1 1/2 Tbsp nonfat dry milk
1 tsp maple syrup
1 tsp finely chopped raisins

Place the walnuts in a small skillet. Toast over medium heat, tossing often until crip -- about 1-2 minutes. Transfer to a dish and set aside.

In a bowl, combine yogurt and dry milk. Stir to mix well. Drizel with the syrip and springle with walnuts and raisins. Serve immediately.

Recipes serves 1, calories 114, carb 17,


Butterscotch Pudding (oh, this sounds so good right now!!!)
2 Tbsp nonfat dry milk
1 1/2 Tbsp cornstarch
1/4 cup Splenda Brown Sugar Blend
1 cup fat-free evaporated milk
1 egg, beaten
1/2 tsp vanilla extract
fat-free whipped topping

In a saucepan, whisk the dry milk, cornstarch, and sugar. While whisking, constantly, gradually add the evaporated milk and egg. Set pan over medium-high heat. Cook, while whisking constantly for 5 minutes or until thickened. Remove from heat. Whisk in vanilla. Pour into pudding bowls to allow for cooling. When cooled to room temperature, top with a spoonful of whipped topping.

Serves 4, calories 173, carb 28


Peanut Butter Chocolate-Chip Bars
3/4 c whole wheat flour
3/4 tsp baking soda
pinch of salt
1 cup peanut butter
1/3 c Splenda Blend Brown Sugar
1 egg, beaten
1/2 c fat-free milk
1 tsp vanilla extract
1/2 cup chocolate chips

Preheat oven to 350. Coat an 8x8 baking dish with cooking spray.
In a large bowl, combine the peanut butter, sugar, and egg. Mix until creamy. Add the milk and vanilla. Mix until smooth. Then add the flour, baking soda and salt and chocolate chips.

Fill baking dish with dough and spread until smooth. Bake 15 minutes or until slightly puffy and browned at the edges. Cool and serve.

Serves 16 1-bar slices, calories 137, carb 12, fiber 1

Benefits of Jump Roping

Hi Everyone: I was just doing some quick reading through emails and had one from Prevention Magazine specific to jump roping. We've all talked about how hard it was, but consider this...

The average jumper burns 200 calories every 15 minutes!!

So the next time you spurge on a piece of cake, just pick up a rope and see what you can do in 15 minutes. Or this may cause you to stop and think or say, "Is this really worth the calories?"

Just something fun I wanted to share.

New recipes to try

I'm a recipe collector and always looking out for fun new things to try. My collection is huge and sometimes I find myself just browsing recipe books for fun. (It's weird I know, but you wouldn't believe how many benefit from this hobby of mine). Well, you can imagine now that my new collection is focused on good taste, but good nutrition too.

This recipe is from Oprah's personal chef and we're having it tomorrow. It just sounds yummy to me and there's nothing here to have any guilt over!

Spaghetti al Forno

Sauce:

1 1/2 T olive oil

1 small onion, finely chopped

2 carrots, peeled and finely chopped

1 stalk celery, finely chopped

4 cloves garlic, minced

1 can (28 oz) diced tomatoes

salt & pepper to taste

Casserole:

1/2 pound whole wheat spaghetti or linguine

2 T chopped parsley

1 large pinch red pepper flakes

3/4 cup grated parmesan cheese

2 T whole wheat breadcrumbs

To make sauce: in large saucepan, heat oil over medium heat. Add onion, carrots, celery and garlic. Cook, stirring frequently until vegetables carmelize (about 12 min). Turn heat to low and cook 10-15 more minutes. Raise heat to medium, add tomatoes. Simmer and cover. Cook 30-40 minutes, stirring occasionally. Add salt & pepper.

To prepare casserole: Preheat oven to 450. Bring a large pot of water to boil. Cook spaghetti but subtract several minutes from cook time so noodles are very al dente. Drain well and add to sauce. Add parlsey, red pepper flakes and toss to combine.

Transfer mixture to a 2-qt. baking dish. Sprinkle with cheese and bread crumbs. Drizzle with a little olive oil. Bake until top is browning and sauce is bubbling (about 15 min). Serve immediately.

My summer salad collection is growing too. I love salads -- much more than almost any main dish so here's what I'm serving this holiday weekend:

Cowboy Caviar

1 can black beans (rinsed and drained)

1 can corn kernels (drained)

2 medium tomatoes (diced)

3 green onions (minced)

1 large avocado (diced)

1 cup chopped fresh cilantro

1/2 cup prepared salsa

salt & pepper

Combine all ingredients and chill 30 minutes before serving. Can serve over greens as a salad or with chips for dipping.

Nutritional Info: 66 Cal, 3 g fat, 9 g carbs, 3 g fiber

Light Yogurt-Poppy Slaw

3 cups finely shredded green cabbage

1/2 cup shredded red cabbage

1 medium Granny Smith apple (peeled, cored & shredded)

1/4 cup shredded carrots

3/4 cup plain low-fat yogurt

1/3 cup crushed pineapple (including juice)

1 T honey

3/4 tsp curry powder

1 T poppy seeds

salt & pepper

1. Mix cabbages, apple, and carrots in large bowl.

2. In separate bowl, whisk together yogurt, pineapple, honey, curry powder and poppy seeds. Season with salt & pepper.

3. Pour dressing over slaw and toss to coat. Refrigerate for 2-6 hours before serving.

Nutritional Info: 83 Cal, 2 g fat, 16 g carbs, 2 g fiber, 3 g protein

BUNCO & The Challenge

This Wednesday was BUNCO where 12 ladies get together for good food, snacks, and a fun game of Bunco. I was worried about the many temptations I would face, but went with a goal in mind to enjoy the company more than the food. It went pretty well overall. I did enjoy a smaller portion of the meal, felt satisfied and kept sipping water instead of soda. Of course every table has at least 2 dishes of snacks and candy but I only ate about 20 skittles over the evening and 5 peanut M&M's. I then passed on dessert -- key lime pie. That was a tough decision, but I left with NO guilt!

I appreciate the many tips we've received from Jessica and Peggy because I occasionally thought of what we've learned from them as I was tempted to enjoy many other goodies that night. Not to spoil the fun but to keep perspective, I frequently say what Peggy told us two weeks ago...

"The only way to lose weight is to consume less calories than you burn." This was powerful for me and helps me keep a proper perspective about food.

With two upcoming holidays in July and other planned family events, there will always be an abundance of food choices. My plan to get through BUNCO worked so I'll use the same strategy throughout July. I hope these thought may help others in the challenge as well because it takes a mindshift before you're in an environment of temptation. Any other tips? I'd love to hear what others do as they participate in social events where food is ALWAYS a main focus.

Fabulous web-site...you'll keep going back!

Oh I just couldn't resist sharing one of the email tips I received from Prevention. It's the 100 Smartest Diet Tips Ever...How to Renew your commitment to weight loss with help from top nutrition pros.

http://www.prevention.com/cda/article/100-smartest-diet-tips-ever/36469c777f803110VgnVCM20000012281eac____/weight.loss/strategies.for.success/staying.motivated/0/0/1

Not only did I want to share it with you...I knew I'd be sorry if I didn't review it from time-to-time. Its full of answers.