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
Tuesday, July 28, 2009
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.
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.
Monday, July 27, 2009
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
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
Wednesday, July 1, 2009
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.
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.
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