Healthy Living with Kelly

NO MORE BLOG!!

2009-11-28T16:46:00.002-06:00

I am switching to a new host: Wordpress! So please visit my new website at http://www.myhealthypassion.wordpress.com/ I imported all the content from this Blogger Site to my new address so everything is still there PLUS some fun new additions! Please go check me out and subscribe!! Thanks for all the support and I will see on my new site! Cheers!

Happy Thanksgiving!

2009-11-25T08:38:00.002-06:00

Keith and I are heading to Dallas to spend Thanksgiving with his family ! I hope everyone has a safe and happy holiday! Enjoy all that good Thanksgiving food. Here's my one tip: enjoy yourself and REMEMBER YOU CAN HAVE IT ALL; JUST NOT ALL AT ONE TIME! So think about the foods you really want and enjoy those. Skip the foods you can get at other times during the year. For me, that means lots and lots of stuffing!! Cheers!

Oh...and of course GO AGGIES!!!

Stuffed Bell Peppers

2009-11-24T09:18:00.001-06:00

Before Keith and I head out for Thanksgiving I am trying to clean out the produce in the fridge. I had some bell peppers we needed to use up and we had some ground bison in the freezer. Hum, what to do...stuff those peppers baby!! Enjoy!

STUFFED BELL PEPPERS

4 very large bell peppers (any color...I used red)

2 cups cooked lean ground beef (I used ground Bison...about 1 pound...Keith LOVES his meat)

1 cup chopped onion

1 cup low-fat shredded cheddar cheese (I used cheddar almond cheese)

1 cup cooked brown rice

2 teaspoons taco seasoning mix, dry

1 cup canned tomato sauce

Preheat oven to 375 degrees F.

Slice the tops off the peppers and then slice in half lengthwise; remove seeds, wash and pat dry. Place pepper halves in a small baking dish sprayed lightly with nonstick spray and roast for 15 minutes.

Meanwhile, brown beef (bison or turkey...whatever you are using) in a skillet. Drain off excess fat. Stir to combine all ingredients, except for peppers; set aside.

Remove peppers from oven and reduce temperature to 350 degrees F. Evenly spoon mixture into pepper halves and return to oven for 20 more minutes.

Serves: 4 (huge portions!!)

317.8 CALORIES; 5.6g FAT (2.4g saturated fat); 76.2mg CHOLESTEROL; 693.2mg SODIUM; 31.5g CARBOHYDRATE; 5.8g FIBER; 2.6g SUGAR; 35.8g PROTEIN

Hearty Oatmeal

2009-11-23T11:27:00.001-06:00

When I got home from the gym this morning I was craving oatmeal. So I whipped up a hearty bowl of cranberry oatmeal to satisfy me! I paired it with some scrambled egg whites and was good to go!

I used Bob's Red Mill gluten-free oats...Take 3 tablespoons oats, 1 tablespoon dried cranberries, 1/2 cup unsweetened applesauce, 1/3 cup water, 1/8 teaspoon of cinnamon and mix it all together. Microwave for about 2-3 minutes. ENJOY!

Pancake Sunday

2009-11-22T10:14:00.007-06:00

I was in Whole Foods on Saturday and I saw this pancake mix called the Organic Batter Blaster . It is pancake batter in a can AND it is organic! I knew I HAD to try it...just from the sheer oddness of it!

So following the directions, I shook the can really well, held it over my griddle and sprayed....

I added some blueberries...yum! These actually looked REALLY good!

A successful flip....AND...

TADA! Perfect pancakes and they actually tasted REALLY good!

Overall verdict: they are definitely EASY (we're talking like 5 minutes here) and no messy clean-up! So if you want organic pancakes in a hurry these are definitely the way to go. Keep the can in the refrigerator for future use. (1 can yields 28 pancakes)

Serving Size (1/4 cup batter = 2 (4 inch) pancakes) 80 Calories; 0.5g Fat (0g saturated fat); 15mg Cholesterol; 300mg Sodium; 17g Carbohydrates; 0.5g Fiber; 5g Sugar; 2g Protein

Fun Saturday Fact

2009-11-21T15:05:00.003-06:00

Happy Saturday everyone! Here is a fun little fact that I hope makes you smile!

According to my Women's Health Magazine, "Dropping a F-bomb or two could make your stubbed toe hurt less, according to the journal NeuroReport. Researchers had students plunge their hands into icy water twice, once while cursing and once saying a neutral word. When swearing, they withstood the deep freeze for about 30 percent longer and felt roughly 50 percent less pain. "Cursing can trigger the body's fight-or-flight response, which masks pain," says lead study author Richard Stephens, Ph.D."

So there you go...all you "cursers" out there now have a scientific excuse! HAHA!

White Chicken Chili

2009-11-20T09:28:00.003-06:00

Last night's dinner was DELICIOUS! White Chicken Chili! Keith and I both loved it and as the weather gets cooler this will be on our dinner table a lot over the coming months! Enjoy this recipe!!

WHITE CHICKEN CHILI

1 pound bag great white northern beans
6-8 cups chicken broth
2 cloves garlic, minced
2 medium onions, chopped (divided)
1 tablespoon oil
2 (4 ounce) cans chopped green chilies
2 teaspoons ground cumin
1 1/2 teaspoon dried oregano
1/4 teaspoon ground cloves
1/4 teaspoon cayenne pepper
salt, to taste
4 cups diced cooked chicken breasts (about 2 pounds)

Soak beans overnight (or at least 4 hours prior to cooking)

Combine beans, 6 cups of chicken broth, garlic and half the onions in a large soup pot and bring to a boil. Reduce heat and simmer, uncovered, for 3-4 hours or until beans are soft. Add more chicken broth as necessary.

In a skillet, saute remaining onions in oil until tender. Add chilies and seasonings and mix thoroughly. Add to bean mixture. Add the cooked chicken to the pot and continue to simmer for 1 hour.

Serve topped with your favorite add-ins: cheese, tomatoes, avocados, sour cream, crush tortilla chips, etc....

Serves 8 (1.5 cup servings)
Nutritional Information (without additional toppings): 245.3 Calories; 2.8g Fat (0.4g saturated fat); 55.0mg Cholesterol; 939.2mg Sodium; 7.2g Fiber; 0.8g Sugar; 31.7 Protein

Gluten-Free Brownies

2009-11-19T09:24:00.004-06:00

Did someone really say brownies AND gluten-free in the same sentence?

I am not opposed to using mixes to help me with my baking. Keith and I have tried all kinds, obviously we LOVE Pamela's as my prior posts will show, but our favorite brownie mix is one from Namaste Foods. (You can find it at Whole Foods or The Natural Grocer) The brownies always come out perfectly! I keep these on hand regularly for my chocolate loving hubby! We just individually wrap them up and keep them in the freezer. Then when we want one we pop it in microwave for about 45 seconds for a yummy dessert! Now tell me those don't look like dessert heaven?!?

Get the FACTS!

2009-11-18T12:01:00.002-06:00

Great Website: Cereal F.A.C.T.S. (Food Advertising to Children and Teens Score). The Food Advertising to Children and Teens Score (FACTS) was developed to scientifically measure food marketing to youth. While young people are exposed to marketing for a variety of food products, cereal was chosen as the first food category to be evaluated using FACTS because cereal companies target children more than any other sector of the packaged food industry. The amount of money cereal companies spend on marketing to children exceeds $156 million per year on television alone. Check out the website to get the "facts" on your favorite breakfast cereal!

Hail to Acorn Squash

2009-11-17T11:54:00.003-06:00

One of the things I love best about fall (DEFINITELY NOT THE COLD WEATHER) is the abundance of fabulous fall produce! One of my favorites is acorn squash! I picked 2 up at Whole Foods the other day and they are FABULOUS!

Acorn squash is super easy to make and very versatile! My favorite way is to just cut it in half and scoop out the seeds. Dot each squash cavity with 1 teaspoon butter (I use Brummel and Brown) and 1 tablespoon brown sugar. Then bake at 350 degrees F for about an hour, or until tender. If you are in a hurry simple microwave squash cut side down in water for about 8-10 minutes (or until tender) and then fill cavity with toppings. Yummy!

I suggest eating NOW!

**For more information on what fruits/vegetables are in season for your area scroll down and check out the newest gadget I added. Once you click on a certain food it will take you to Epicurious.com with recipes highlighting that food. Now that is how you can eat your way through the seasons!

Your Exercise Personality

2009-11-16T10:47:00.004-06:00

This is a cool test! Based on your personality (using the Meyer's Briggs personality typing) you can find your exercise color! I was GOLD and it was right on the money! Keith was SILVER and he agreed with his analysis as well! Go check it out for a fun way to find a little bit more about your exercise personality!

http://www.the8colorsoffitness.com/

San Antonio RESULTS

2009-11-15T13:33:00.010-06:00

I LOVE the Internet! My official race results are already posted from this morning!!! How Cool!

My time: 1:39:34 (1/2 Marathon: 13.1 miles)

Splits
5K: 23:3 (7:36 mile pace)
10K: 46:41 (7:31 mile pace)
15K: 1:11:05 (7:38 mile pace)
13.1 MILES: 1:39:34 (7:36 mile pace)

Overall Place: 394 (out of 20,021 half marathon runners!)
Overall Place (by sex): 66 (out of 12,585 women!)
Place in my age group: 22 (out of 2,148 runners 25-29!)

Thanks to everyone for the support and good-luck wishes! It all helped!!

GOOD LUCK RUNNERS!!

2009-11-14T08:38:00.003-06:00

Okay, I am packed and ready to hit the road to San Antonio! It is the weekend of the second annual Rock 'n Roll 1/2 Marathon & Marathon! I want to wish everyone who is running GOODLUCK!! Let's have fun, kick some butt and show San Antonio what we Austin runners are all about!!!

Children Obesity…Who’s to Blame?

2009-11-13T13:09:00.002-06:00

On a serious note: I ran across this article and thought it was 100% spot on. I realize that childhood obesity is one of those topics that strikes emotions in people. (Call it a "hot topic") So I want to preface this blog post with saying that this article is simply one that supports my opinion. I am sure my opinion won't be shared by all but I hope that many of you find this article to be, at the very least, informative to a real problem facing American children today.

Children Obesity…Who’s to Blame?

Cookbook Teaser

2009-11-12T11:24:00.003-06:00

Okay everyone, I finally did it!!! I have published my first cookbook! It will be available the first week of December for $20. It contains 100 recipes that have all been tested and tried on my favorite taste tester, Keith! We had fun doing it but it was definitely a process trying everything out and then deciding what we wanted to include. I hope everyone will enjoy it and it will keep you tied over while we work on book #2! Lucky Keith...haha!

Each recipe contains the serving size AND the nutritional information per serving! How great is that?! Here's the breakdown:

100 Recipes:

7 Appetizers

8 Salads

16 Side Dishes

17 Chicken Dishes

9 Beef/Turkey

15 Seafood

2 Pork

6 Meatless Meals

7 Bread, Rolls, Muffins

13 Desserts

ITS COMING....Just in time for Christmas and Stocking Stuffers!!! :)

Oh...and if you want to per-order just let me know!!

Back To Basics

2009-11-11T11:35:00.002-06:00

The Basic Turkey Sandwich...EVER!

Sometimes you just want the most basic meal. All I wanted for dinner last night was a plain 'ole turkey sandwich and chips. Just like my mom used to make for my lunch! So taking it back to basics. I had a turkey sandwich with my Udi's gluten-free bread, Boar's Head turkey meat (which is also gluten-free and found at most deli counters) and one slice of almond cheese (the pepper jack flavor for a little kick). It was fabulous! I also had a serving of the Guiltless Gourmet Blue Corn Chips (also gluten-free...imagine that!)

Don't Be A Chicken

2009-11-10T09:30:00.006-06:00

Last night we had cornflake crusted chicken! It was fabulous and much healthier than traditional fried chicken! Check this out...it is definitely an adult AND kid pleaser!! You can use regular cornflakes cereal or I used gluten-free corn flake crumbs (already crushed...how convenient is that?) that I found then at HEB!

CORNFLAKE CRUSTED CHICKEN

4 chicken drumsticks
4 chicken thighs

salt

pepper

1 egg

2 cups crushed cornflake crumbs

1 T. olive oil

1/2 teaspoon cayenne pepper

Preheat oven to 400 degrees F.

Season chicken generously with salt and pepper.

In a small bowl, whisk the egg with 1 tablespoon water.

In a large bowl, mix cornflake crumbs with olive oil and cayenne pepper and 1 teaspoon salt.

Dip chicken in egg mixture and then into crumb mixture and place on a baking pan.

Bake in oven for 30 minutes. For the last 5 minutes switch the oven to broil for desired crispiness!

Serves: 4 (1 leg and 1 thigh)

254 Calories; 9.5g Fat (2.1g saturated fat); 157mg Cholesterol; 232mg Sodium; 12.3g Carbohydrates; 0.4g Fiber; 1.6g Sugar; 28.8g Protein

Onions Are Girl's Best Friend

2009-11-09T11:23:00.004-06:00

I LOVE onions...Keith not so much. So this was only on my dinner plate last night, which is fine because it just means I didn't have to share! haha! But these onions come out hot, sweet and spicy...it is a flavor explosion in your mouth!

HONEY ROASTED VIDALIA ONIONS

2 large Vidalia onions

1 tablespoon water

1/4 cup honey

1 tablespoons butter, melted

1 teaspoon paprika

1/2 teaspoon salt

1/2 curry powder

1/8 teaspoon red pepper (optional)

Preheat oven to 350 degrees F. Peel onions and cut in half crosswise.

Place onions, cut side down, in an 8 inch square baking dish, drizzle with water. Cover with foil and bake for 30 minutes.

Combine honey and remaining ingredients. Turn onions over. Brush half of the honey mixture over the onions.

Bake, uncovered, for an additional 30 minutes or until tender, basting with remaining honey mixture after 15 minutes.

Serves: 4

123 Calories; 3.0g Fat (1.9g saturated fat); 7mg Cholesterol; 314mg Sodium; 25.5g Carbohydrate; 1.4g Fiber; 20.7g Sugar; 0.9g Protein

Sunday Brunch

2009-11-08T13:50:00.011-06:00

Gluten-Free French Toast

LOVE SUNDAYS! My husband, Keith, and I always try to hang out together and enjoy good football and usually a good brunch! It is a great time for us to chill out before the busy week starts again. This morning I made us gluten-free french toast! It was a nice yummy treat! I used the GF Udi White Bread and we had a side of Applegate Farms chicken apple sausage! (my fave!)

Best Running Cities in America

2009-11-07T16:55:00.004-06:00

In this month's edition of Runner's World magazine there was a list of the best running cities in America. Check it out:

1. Portland
2. San Francisco
3. New York
4. Boulder
5. AUSTIN
6. Boston
7. Eugene
8. Chicago
9. San Diego
10. Flagstaff

Black Bean Burgers

2009-11-06T11:41:00.002-06:00

BLACK BEAN BURGERS

2 cups black beans

1/4 cup onion, chopped

1/4 cup breadcrumbs (I used GF breadcrumbs)

1/2 tsp cumin

1/2 tsp chili powder

Dash of black pepper

1/2 tsp garlic powder

Dash of salt

Food process all ingredients except breadcrumbs. Add breadcrumbs by hand and form 4 patties. I grilled mine on the George Foreman Grill.

Serves: 4

147.2 Calories; 1.0g Fat, 0.0mg Cholesterol; 93.2mg Sodium; 26.7g Carbohydrates; 8.1g Fiber; 8.8g Protein

Thursday nights Keith plays volleyball so I am usually on my own for dinner and HOLY YUM...these were delish!! I used almond cheese and 1 peice of gluten-free Udi Bread to make an open faced burger. Served with a side of broccoli and it was the perfect "Kelly" meal.

Why, Why, Why ... - DivineCaroline

2009-11-05T12:39:00.000-06:00

If you are having a bad day or simply need a few minutes to laugh then you MUST read this! It is "laugh-out-loud" funny!

Why, Why, Why ... - DivineCaroline

A Good Read

2009-11-05T12:31:00.002-06:00

I wanted to post a book that I think EVERYONE should read! It really helped me and Keith in our decision to try to be mostly gluten-free with our diet. It is called The Gluten Connection by Sheri Lieberman. You can find it on Amazon for a reasonable price. While I certainly understand that a gluten-free lifestyle isn't for everyone at least having the knowledge is valuable in it's own right. Happy Reading!

Quitting Your Addictions

2009-11-04T11:06:00.003-06:00

Changing habits is HARD! After all, we've spent years building up these habits; we can't expect to change them overnight. Doing it slow, smart, and consistent is what will lead to lasting results. How do you do that?

1. Only change ONE habit at a time, and;
2. Give each habit at least 2 weeks to become ingrained

Below are the two habits that I find people have the hardest time breaking: Fast Food and Soda! So here are my tips for breaking those habits in a slow, smart and consistent way!

KICK THE FAST FOOD HABIT: Most people admit to eating fast food 7 or more times a week!!! That is one habit that is not only expensive but terrible for your health. To cut back on your fast food drive bys, try this:

Start by saving all your fast food receipts for one week
At the end of the week add them up to get an idea of how much you are spending
Round it up to the nearest 10 dollars and then cut it in half
That's how much you get to spend next week
Take that amount and put it in a Ziploc bag and all the fast food you buy that week has to come from this fund.
Once it is gone...it's gone...no more fast food that week.

This still allows you to indulge in fast food without feeling completely deprived. Because let's face it, if someone tells you that you can NEVER have fast food the first thing you want is fast food. This way you can still eat fast food but just in moderation. Keep trying to cut the "fast food fund" down so that you are only indulging occasionally. Remember we want to break our habits in a slow, smart and consistent way to lead to lasting results!

KICK THE SODA HABIT: This one is probably the simplest. Not the easiest but the simplest. You just keep downgrading every two to four weeks. Eventually switching terrible habits for bad and then bad to good.

Switch from Regular to Diet and leave it at that for at least 2-4 weeks
Switch from Diet to Caffeine Free Diet again for another 2-4 weeks
Switch from Caffeine Free Diet to Flavored Water/Water

Once you kick the soda habit you won't even miss it! Then when you do indulge and drink a soda you will be amazed at how sweet and sugary it tastes! You won't be able to believe that you used to down those like water! I promise!!

What An EGG-cellent Idea!

2009-11-03T11:26:00.002-06:00

Check these out! These are SO easy, so yummy, and are the perfect on-the-go snack or breakfast! Perfect for kids or adults and the recipe is just a model...get creative, have fun and invent your own eggy creations!!!

EGG MUFFINS

12 large eggs OR 3 cups of Egg Beaters

Optional add-ins

1. Preheat oven to 350 degrees F and spary a muffin tin with non-stick spray.

2. Scramble the eggs in a large bowl, seasoning to taste (or use 3 cups Egg Beaters product)

3. At this point add in any variation you want in your muffin, such as:

chopped lean ham, candian bacon, etc...

sauteed vegetables: mushrooms, bell peppers, broccoli, spinach, onions, etc...

cheese, grated

green chilis

hot sauce

(The possibilities are endless!)

4. Pour evenly into greased muffin cups, filling about 3/4 of the way full.

5. Bake at 350 degrees for 25-30 minutes, or until set in the middle. Makes 18 muffins.

TIP: Muffins will rise while baking and deflate slightly when removed from oven. (This is NORMAL) Can be eaten warm or cold! Store leftovers in the refrigerator and reheat in the microwave.

Feel Good Food!

2009-11-02T10:43:00.003-06:00

I am fighting a cold! UGH! I am trying to keep the germs away and out of my body! When I am sick I want comfort food! So last night for dinner I made a bowl of slow cooked oatmeal! It was heaven! I used Bob Red Mill's Gluten-Free Rolled Oats and stirred in raisins and Vanilla Almond Breeze at the end...delish!!!

Now how good does that look?! The next time you want oatmeal try the above products! It is a much better option than the over-processed, sugar-filled instant packets!

Common Foods Dangerous to Dogs

2009-11-01T14:50:00.002-06:00

I saw an article in Real Simple (October 2009) about some common foods that can make your dog (or cat) sick. I had no idea that some of these foods were bad for animals, so I thought I would share. After all, our pets need healthy living tips too!!

1. Avocados
2. Macadamia nuts
3. Raw yeast, bread dough
4. Alcoholic drinks
5. Xylitol (sweetener most commonly found in sugarless gum)
6. Garlic
7. Onions
8. Raisins
9. Grapes
10. Chocolate

I am also posting a picture of our dog, Kodi. Well actually he is Keith's dog from before we got married and let's just say that Kodi has still not fully embraced "the wife" after 3 and 1/2 years!! Haha!

Happy Halloween!

2009-10-31T12:54:00.004-05:00

Happy Halloween everyone! Here is a great recipe for Pumpkin Soup! This would be a great pre trick-or-treat meal for tonight!

Hints:

1. This soup freezes well and won't change consistency when thawed! (gotta love that)

2. For a lighter you can always substitute Half and Half for the heavy cream. (but the nutritional information below is calculated using heavy cream.)

3. Remember to use pure canned pumpkin NOT pumpkin pie filling!

PUMPKIN SOUP

6 cups chicken stock

1 1/2 teaspoons salt

4 cups pumpkin puree (I used canned pumpkin)

1 teaspoon chopped fresh parsley

1 cup onion, chopped

1/2 teaspoon chopped fresh thyme

1 clove garlic, minced

1/2 cup heavy whipping cream

5 whole black peppercorns

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.

Puree the soup in small batches in a food processor or blender. (about 1 cup at a time)

Return to pan and bring to boil again. Reduce heat to low and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into bowls and garnish with fresh parsley.

Serves 9

NI: 93.2 Calories; 5.4g Fat (3.2g saturated fat); 18.1mg Cholesterol; 725.9mg Sodium; 11.0g Carbohydrates; 3.5g Fiber; 3.7g Sugar; 2.1g Protein

I WANT PIZZA!!

2009-10-30T14:02:00.004-05:00

This is mine and Keith's version of healthy pizza. We enjoyed this with a side salad for dinner last night. A gluten-free pizza crust from Whole Foods, Muir Glen Organic Pizza Sauce, Organic Valley Italian Blend Cheese, and Boar's Head Deli Roast Beef.

Ready to go into the oven...

BAKE FASTER!!!

AH....GOODNESS!!!

Great New Find

2009-10-28T15:28:00.002-05:00

I am in love with Zico Coconut Water! It is called "Nature's Sports Drink!" It contains more potassium than a banana and has only 60 calories, beating artificial sports drinks for healthy replenishment and hydration. Great for athletes!!! It also has 0g fat and no added sugar. It is ALL NATURAL with 5 essential electrolytes and low acidity. You gotta try this!! I have seen it at Whole Foods, HEB, and the Natural Grocer! It is SO yum!

What is Trans Fat?

2009-10-27T12:06:00.003-05:00

Everyone is always talking about Trans fat (also known as the bad fat), but do you really know what it is?

Trans fat is, in fact, the worst kind of fat for your health because it both raises bad cholesterol and lowers good cholesterol. Trans fat is formed when oil is hydrogenated, or processed to become solid.

When hydrogenated fats like margarine and shortening were first invented, they became the ingredient of choice because they were cheaper, more shelf-stable, and thought to be healthier than butter. It was only recently confirmed that this fat is especially unhealthy.

Trans, or hydrogenated, fat is found in stick margarine, vegetable shortening, and fried foods. Until recently, it was also found in most commercially packaged baked goods, crackers, pastries, cookies, and many other products. However, in 2006, when it became mandatory for companies to list trans fat on food labels, many manufacturers changed their formulas to reduce the amount of trans fat their products contain.

Therefore, ALWAYS check the ingredients list on a product for "hydrogenated" or "partially hydrogenated" oil of any type. If such an ingredient is present, there is still some trans fat in the food. And if the trans fat ingredients are near the top of the list, drop the box and run the other way!

Gluten-Free Goodness

2009-10-27T11:45:00.005-05:00

Keith and I were talking the other day about Halloween and treats our parents used to make for us as kids and we both agreed that rice crispy treats were always a winner. Ever since then we have both been craving them! So I made gluten free crispy treats for us today!

First, I used Barbara's Organic Brown Rice Crisps (found at HEB) and I know you can't see but at the bottom it says, "made with gluten-free ingredients". And the Kraft Jet-Puffed Marshmallows are gluten-free too....WHAT A DEAL!

Marshmallows, butter, and rice crispies...is there really anything better?

Ta-Dah!! I wonder if I can wait for them to cool??

Muffin Make-Over!

2009-10-26T11:33:00.001-05:00

I will admit that I am a muffin LOVER! I could not live a life that didn't include these tasty little treats. But traditionally muffins are TERRIBLE for you because they are made with lots of oil, sugar and butter!!! Most store-bought and bakery muffins are actually worse for you than donuts! YES! They just hide behind the name "muffin" making you think they are healthy. But really they are just glorified pieces of cake! But WAIT don't give up hope! I love to re-create the muffin so they can be enjoyed on a regular basis in any diet! Today is the perfect baking day...rainy and cold! So here you go...your breakfast never had it so good!!

STRAWBERRY OAT MUFFINS

1 cup quick-cooking oats
1 cup low-fat buttermilk
1 cup whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon salt
1 egg
1/4 cup unsweetened applesauce
3/4 cup brown sugar
1 teaspoon vanilla
1 cup chopped fresh strawberries

Preheat oven to 375 degrees F. Grease and flour a muffin pan or use paper liners.

In a small bowl, combine oats and buttermilk, and let stand 5 minutes.

In a medium bowl, combine flour, baking powder, baking soda and salt; set aside.

In a large bowl, beat together the egg, applesauce, brown sugar and vanilla. Blend in the oat-buttermilk mixture. Stir in the flour mixture, just until moistened. Fold in the strawberries.

Fill muffin cups 2/3 to 3/4 full. Bake in the preheated oven for 15 to 20 minutes or until toothpick inserted into the center comes out clean.

Serves: 12

133 Calories; 1.2g Fat (0.4g saturated fat); 18mg Cholesterol; 310mg Sodium; 27.8g Carbohydrate; 2.2g Fiber; 15g Sugar; 3.7g Protein

Spinach Filled Fish Rolls

2009-10-26T09:10:00.002-05:00

This was Sunday night dinner...so yummy! Enjoy everyone!

SPINACH FILLED FISH ROLLS

1 lb sole, orange roughy or flounder fillets (I used orange roughy)
1 1/2 cups firmly packed spinach leaves
1/4 teaspoon garlic salt
1/3 cup fat-free mayonnaise or salad dressing
1/2 teaspoon Dijon mustard
1/4 cup garlic-flavored croutons, crushed (I didn't use these)
Lemon wedges, if desired

Heat oven to 400°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. If fish fillets are large, cut into 4 serving pieces.

Place spinach on fish; sprinkle with garlic salt. Roll up each fillet, beginning at narrow end. Place rolls, with points underneath, in baking dish. In small bowl, mix mayonnaise and mustard; spoon onto each roll. Sprinkle with croutons.

Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve with lemon wedges.

1 Serving: Calories 120; Total Fat 2.5g (1g saturated fat);Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 5g; Dietary Fiber 0g; Sugars 2g; Protein 20g

Got 30 Minutes??

2009-10-25T10:39:00.003-05:00

The biggest excuse (YES EXCUSE) people give me for not eating healthy is, "I don't have time!" And I always say YES YOU DO!! This was mine and Keith's 30 minute goodness from last night. Steak, vegetables and Au gratin potatoes...it tasted a heck of lot better than fast food and it was a lot nicer on our bodies!

So, I know you are thinking...30 minutes? Yeah Right! But seriously...the steak took 10 minutes on the George Foreman Grill. It takes about 5 minutes to steam vegetables and the potatoes were an organic, all natural mix from The Natural Grocer...took 20 minutes in the oven!

Really people...you can do this!!

THE L AST LONG RUN!

2009-10-24T11:49:00.003-05:00

I want to send a "shout out" to all the awesome people competing in the San Antonio Rock 'n Roll Marathon and 1/2 Marathon on November 15th! TODAY WAS THE LAST LONG RUN!! Woo Hoo! Kudos to everyone! Now we can taper before the awesome race!! GO RUNNERS GO!

15 WORST Desserts in America!

2009-10-23T12:51:00.003-05:00

We all need an occasional blowout but the problem is most people omit the word "occasional" and indulge in over the top desserts more than they should. With today's obesity and diabetes rates, in adults and children, rising at an alarming rate we need to take control! Below, from Eat This Not That, is a list of the top 15 worst dessert choices in America.

15. Worst "Healthy" Packaged Dessert: Tofutti Vanilla (1/2 cup): 210 calories, 13g fat (2g saturated); 15g sugars! The label touts the fact that Tofutti has no butterfat and no cholesterol. While these claims are technically true (Tofutti is not made from dairy, so by definition it can’t have butterfat or cholesterol), they might as well advertise “no razor blades inside!” Because touting what’s not in this product simply obscures the truth about what is: Tofutti is as loaded with fat and sugar as most full-fledged ice creams. (It also has about 10 ingredients too many, including a big helping of corn oil.)

14. Worst Supermarket Ice Cream: Häagen-Dazs Chocolate Peanut Butter (1/2 cup):360 calories, 24 g fat (11 g saturated), 24 g sugars! Häagen-Dazs produces their ice creams using only a few simple ingredients; problem is, those ingredients are heavy cream, egg yolks, and sugar, making their ice creams consistently the most calorie-dense in the freezer section. This peanut-butter blast to your gut takes the cake—literally—packing an astounding 1,440 calories into every pint-size carton.

13. Worst Desert For Your Cholesterol: Bob Evans NSA Apple Pie: 491 calories, 30 g fat (5 g saturated, 13 g trans)19 g sugars! It feels like just looking at Bob Evans’s dessert menu will raise your LDL. More than 75 percent of the sweet stuff contains trans fat, with a full 7 desserts containing 7 grams or more of the troublesome lipid. Clearly Bob’s bakers haven’t found a way to make piecrust without shortening, despite the fact that the rest of the world figured it out long ago (here’s a tip, guys: good old-fashioned butter). Until they get a grip on their penchant for partially hydrogenated fats, your only viable option for a meal capper is a simple, unadorned scoop of vanilla ice cream—the à la mode minus the pie.

12. Worst Frozen Treat: Toll House Ice Cream Chocolate Chip Cookie Sandwich: 520 calories, 23 g fat (9 g saturated)44 g sugars! Considering so few frozen ice cream treats creep above the 300-calorie threshold, we’re astounded that Nestlé stuffs this sandwich with nearly as many calories as a Big Mac. You can have 2 Toll House Chocolate Chunk cookies and a scoop of Breyers All Natural Vanilla ice cream and still save 110 calories. Or you could just switch to the Oreo option and use the 340 calories you save on something better.

11. Worst Pastry: Hostess Chocolate Pudding Pie: 520 calories, 24 g fat (14 g saturated, 1.5 g trans), 45 g sugars! This is the type of snack you pick up at a gas station in a pinch and feel vaguely guilty about, not knowing that you just managed to ingest nearly three-quarters of a day’s worth of saturated fat before your tank finished filling up. And considering these little packages of doom cost a buck or less across the country, the pudding pie qualifies as one of the cheapest sources of empty calories in America.

10. Worst Hot Chocolate: Starbucks Venti 2% Salted Caramel Signature Hot Chocolate (20 ounces): 760 calories, 37 g fat (22 g saturated), 85 g sugars, 380 mg sodium! Since when did hot chocolate require salt and caramel to meet the expectations of consumers? Seems a bit gratuitous, no? Thanks to Starbucks’ monstrous creation, the classic winter comfort beverage is now sullied with more than a full day’s worth of saturated fat and as much sugar as nearly 4 Hershey’s chocolate bars.

9. Worst Kid's Dessert: Uno Grill Kids' Sundae: 860 calories, 38 g fat (20 g saturated),94 g sugars! Consider the repercussions of slapping three Baby Ruth bars’ worth of fat and sugar onto the end of your child’s meal. Weighing in at an astounding 3/4 pound, this abominable sundae is twice as big as the Kid’s Pasta, and twice as caloric as his entire meal should be.

8. Worst Mall Dessert: Cinnabon Regular Caramel Pecanbun: 1,110 calories, 56 g fat (10 g saturated, 5 g trans), 47 g sugars, 141 g carbohydrates! This isn’t breakfast, this is dessert. And an atrocious one at that. There are dozens of ways to curb a sweets craving at the mall, but your sugar fix should never climb above 400 calories. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in a river of sugar. Go with the Auntie Anne’s pretzel and save 730 calories, 55 g fat and 10 bacon strips’ worth of saturated fat.

7. Worst Drive-Thru Dessert: Dairy Queen Raspberry Truffle Blizzard (large): 1,140 calories, 44 g fat (31 g saturated, 1 g trans), 141 g sugars! The decadent offerings at DQ span the nutritional spectrum, ranging from smart indulgences to caloric catastrophes and everything in between. So choose wisely or you’ll end up wolfing down two-thirds of your daily caloric allotment without ever leaving the driver’s seat. Being smart at DQ means skipping over the malts and Blizzards entirely and opting instead for a relatively restrained sundae. Stick to a small and you can have any flavor your hungry heart desires.

6. Worst Shake: Jamba Juice Peanut Butter Moo’d (Power): 1,170 calories, 30 g fat (7 g saturated),169 g sugars! The scary thing about this 30-ounce shake is that you can consume more than half a day’s worth of calories in 3 minutes of spirited sipping, all under the pseudohealthy banner of the sacred smoothie. What’s even scarier is you’ll be slurping up the sugar equivalent of 8 packs of peanut M&M’s, all while thinking you’re doing your body a favor. Though no mall food packs more calories, the Moo’d at least offers a touch of nutrition (unlike the dreaded Pecanbun) in the form of peanut butter’s protein and healthy fat. Still, don’t mistake it for anything other than a serious threat to your waistline. When at Jamba, stick to their impressive list of smoothies in the All Fruit and Light categories.

5. Worst Pie: Red Robin Mountain High Mudd Pie: 1,390 calories, 69 g fat, 205 g carbohydrates! Red Robin’s Jackson Pollock imitation suffers from the disease afflicting all too many restaurant desserts in this country: gigantism. Split among 4 forks, it would still ruin even the healthiest meal eaten before it. You’d be better off eating 9 scoops of Breyers All Natural Rocky Road ice cream. But choose the Chili’s Sweet Shot and save 57 g of fat! In fact, you could knock back 5 shots of key lime pie and still cut calories and fat.

4. Worst Cake: Red Lobster Chocolate Wave: 1,490 calories, 81 g fat (25 g saturated), 172 g carbohydrates! Chocolate Tidal Wave is more like it: This fat-packed mega-cake accounts for three-quarters of your daily calories and as many carbohydrates as you’ll find in 14 slices of white bread. (Just sit and digest that statistic for a second.) The dessert menu at Red Lobster isn’t great—2 out of 5 options break the 1,000-calorie mark, and the “lightest” choice is a little over half that—but if you split the cheesecake with a friend, you could eat a delicious dessert without bursting from your pants when you’re done.

3. Worst Chocolate Dessert: Chili’s Chocolate Chip Paradise Pie: 1,590 calories, 76 g fat (37 g saturated), 220 g carbohydrates! This hulking slice packs as many calories as 3 Big Macs. That’s right: Nobody would ever consider capping a meal with 3 Macs, so why would they order a slice of this stuff? When choosing dessert at Chili’s, the only safe options are the Sweet Shots, drinkable treats with built-in portion control. Avoid the chocolate one, which rings in at 420 calories; any of the others should be fine.

2. Worst Sundae: Baskin-Robbins York Peppermint Pattie Brownie Sundae: 1,610 calories, 80 g fat (32 g saturated, 1 g trans), 183 g sugars, 222 g carbohydrates! Warning: Not a single sundae from Baskin-Robbins contains less than 500 calories. Furthermore, anything with chocolate that can be sucked through a straw should be avoided at all costs. That means the only real viable route at the popular dessert parlor is to stick with a single scoop of ice cream. (At least you’ll have 31 flavors to choose from.)

1. WORST DESSERT IN AMERICA: Romano’s Macaroni Grill New York Cheesecake with Caramel Fudge Sauce: 1,660 calories, 97 g fat (57 g saturated), 950 mg sodium, 165 g carbohydrates! Considering the fact that Macaroni Grill’s savory menu is already cluttered with one of the country’s most potent arrays of calorie, fat, and sodium bombs, its lineup of destructive desserts only adds insult to injury. There’s the Dessert Ravioli (1,630 calories), the Lemon Passion (1,360 calories), and the always classic and catastrophic caramel-smothered cheesecake, which, with more calories than 3 Big Macs and as much saturated fat as 57 strips of bacon, is the worst dessert in America. Seek solace in a scoop of sorbetto—one of the country’s best sit-down sweets.

How Well Do You Speak Your Truth? - DivineCaroline

2009-10-22T15:50:00.000-05:00

Double Post Today...such a GREAT article!

How Well Do You Speak Your Truth? - DivineCaroline

ALMOND CHEESE

2009-10-22T12:59:00.004-05:00

I don't do a lot of dairy in my diet for digestive reasons. Therefore as a substitute, Keith and I drink a lot of Almond Milk, which is high in magnesium, potassium and Vitamin E. So we were thrilled to find almond cheese! It tastes great and it is easy to cook with because it melts well.

The brand we buy is pictured above (Lisanatti) and we find it at Whole Foods and The Natural Grocer. It comes in 4 flavors: Cheddar, Mozzarella, Jalapeno, and Garlic & Herb. My favorite is the cheddar and Keith likes the jalapeno. Try it out...it is low in calories and fat plus it packs a good amount of protein and calcium per 1 oz. serving. Now how great is that?!?

Oh..and did I mention that it is also gluten-free, soy-free, AND cholesterol-free? It just keeps getting better and better...

Don't Go EEWWWW Before You Try This!!

2009-10-21T11:19:00.003-05:00

TOMATO & PB SANDWICH

1 slice toast (rye,whole wheat, bagel, etc...)

1 tablespoon peanut butter
3-4 thick slices of tomato

pepper
salt

Spread peanut butter on HOT toast. Completely cover the toast with tomato slices. Sprinkle liberally with black pepper, and add just a bit of salt, if desired. EAT!!!

50 WORST Cities for Fall Allergies

2009-10-20T15:48:00.003-05:00

Ever wonder exactly what an "allergy" is? According to WebMd, "allergies are an abnormal response of the immune system where the body's defenses react to a usually harmless substance in the environment, such as pollen, animal dander, or food. Almost anything can trigger an allergic reaction, which can range from mild and annoying to sudden and life-treatening."

WebMD has come out with it's 2009 list of the worst U.S. cities for fall allergies. Cities are ranked based on four factors: prevalence data, seasonal pollen, allergy medicine use per patient, and the number of board-certified allergists per patient. Listed below are the top 50, but to see the full list of 100 go to http://www.webmd.com/allergies/news/20091002/100-worst-cities-for-fall-allergies

THE TOP 50:

1. McAllen, TX
2. Wichita, Kan.
3. Louisville, Ky.
4. Oklahoma City, Okla.
5. Jackson, Miss.
6. Dayton, Ohio
7. Augusta, Ga.
8. Tulsa, Okla.
9. Knoxville, Tenn.
10. Little Rock, Ark.
11. Madison, Wis.
12. San Antonio, TX
13. Dallas, TX
14. New Orleans, La.
15. Baton Rouge, La.
16. Charlotte, N.C.
17. St. Louis
18. Birmingham, Ala.
19. El Paso, TX
20. Virginia Beach, Va.
21. Memphis, Tenn.
22. Chattanooga, Tenn.
23. Des Moines, Iowa
24. Austin, TX
25. Greensboro, N.C.
26. Omaha, Neb.
27. Columbia, S.C.
28. Philadelphia, Pa.
29. Kansas City, Mo.
30. New York, N.Y.
31. Poughkeepsie, N.Y.
32. Richmond, Va.
33. Indianapolis, Ind.
34. Allentown, Pa.
35. Cape Coral, Fla.
36. Bakersfield, Calif.
37. Nashville, Tenn.
38. Grand Rapids, Mich.
39. Syracuse, N.Y.
40. Tucson, Ariz.
41. Houston, TX
42. Buffalo, N.Y.
43. Tampa, Fla.
44. Charleston, S.C.
45. Columbus, Ohio
46. Lakeland, Fla.
47. Riverside, Calif.
48. Orlando, Fla.
49. Toledo, Ohio
50. Atlanta, Ga.

Where Texas Measures Up

2009-10-19T11:01:00.004-05:00

CalorieLab (http://www.calorielab.com/) computed the fattest state rankings for this year (2008) based on the Behavioral Risk Factor Surveillance System database maintained by the Centers for Disease Control and Prevention.

Texas came in at #16 with 27.2% of the Texas population considered Obese and 65.8% of the Texas population considered to be Obese AND Overweight. Mississippi took the #1 spot as the fattest state and Colorado was #50 as the leanest. The good news is that in 2007 Texas was #12...so we are improving. But being the 16th fattest state out of 50 isn't exactly something to jump for joy over!

According to the National Health Institute (NIH), "Overweight" is defined as a body mass index (BMI) value of 27.3% or more for women and 27.8% or more in men. "Obesity" is defined as a BMI of 30 and above. (Notable, some very muscular people may have a high BMI without health risks)

The body mass index (BMI) equals a person's weight in kilograms (kg) divided by their height in meters (m) squared. Since BMI describes body weight relative to height, it is strongly correlated with total body fat content in adults.

To estimate BMI using pounds and inches, use the weight in pounds (lb) divided by the height in inches (in) squared and multiply the result by 704.5.

These are SCARY stats people!

Football Food

2009-10-18T14:02:00.003-05:00

Football, Fall, and CHILI! The most natural combination! Here is a healthy chili that Keith and I love!

TURKEY & BROWN RICE CHILI

1 lb ground turkey breast
1 cup onion (chopped)
2 (14 1/2 ounce) cans diced tomatoes
1 (15 ounce) can pinto beans in chili sauce
1 (4 ounce) can green chilies (chopped)
2 tablespoon sugar
4 teaspoons chili powder
2 teaspoon ground cumin
1 teaspoon salt
2 cups cooked brown rice

Brown turkey and onion about 5 mins on till no longer pink. Mix all ingredients except rice in slow cooker. Cover and cook on low for 8 to 10 hrs or high 4 to 5 hours. Stir in rice cover and cook on high about 15 mins longer. Now DIG IN!!!

Serves: 6
202 CALORIES; 1.4g FAT (0.3g saturated fat); 35mg CHOLESTEROL; 531mg SODIUM; 31.1g CARBOHYDRATE; 4.1g FIBER; 9.4g SUGAR; 17.4g PROTEIN

This Could Be My Favorite!

2009-10-17T11:50:00.002-05:00

Okay everyone I am posting what could quite possibly be my all-time favorite chicken meal. This is from Real Simple Magazine (about 2 years ago) and I make it all the time!! I LOVE it and it is super easy and super healthy. Plus it is a fool-proof impressive meal for entertaining. Now how could anyone NOT like that!

ROSEMARY CHICKEN WITH ZUCCHINI

1 pound new potatoes
2 carrots
2 small zucchini
2 tablespoons olive oil
2 tablespoons whole grain mustard
1 bunch of fresh rosemary
4 (6-ounce) boneless skinless chicken breasts
Salt and Pepper

Heat oven to 400 degrees F. Quarter the potatoes. Peel the carrots. Cut the carrots and zucchini into 2-inch sticks. Mix them in a bowl with olive oil, mustard, rosemary, ½ teaspoon salt and ¼ teaspoon pepper. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
Place everything in a 9X13 baking dish. Roast for 25 minutes. Toss the vegetables, turn the chicken and continue roasting until chicken is cooked through, 20-25 minutes more.

Yields: 4 servings
CALORIES 345; FAT 11g fat (2g saturated fat); CHOLESTEROL 94mg; SODIUM 933mg; CARBOHYDRATE 23g; FIBER 4g; SUGAR 4g; PROTEIN 37g

Tips For Healthier Kiddos!

2009-10-16T15:00:00.002-05:00

Did you know that October is family health month? It is a time to look at the health and lifestyle habits of everyone in your household. One of the most important things parents can do is set good nutrition and fitness habits for their children at an early age that will last for years to come. Below are some tips to developing healthy habits for your kids:

1. Maintain an upbeat attitude! Healthy habits should be fun. If you are having a good time, then your kids will also look forward to nutrition and fitness instead of dreading it.

2. Make family exercise a priority!

3. Feed them breakfast! Studies show that children who eat breakfast learn and perform better in school.

4. Watch your child's weight and make sure they stay within a healthy range for their age group.

5. Provide easy access to fitness. Keep some small exercise equipment around the house and encourage the kids to exercise during commercials and stretch before going to bed.

6. Follow the food pyramid. You can get personalized nutrition plans for your kids at http://www.mypyramid.gov/

7. Exercise with your kids! Ride bikes together, go rollerblading, or have a touch football game in the backyard. Pick a sport to enjoy together.

8. Work in the yard together. Try a small vegetable garden and let the kids help!

9. Don't skip fruits and vegetables. Make sure both are a regular part of your child's diet on a daily basis.

10. Allow periodic splurges! Forbidding goodies entirely is almost guaranteed to have your kids running for the vending machine at school. Allow the occasional treat as long as they are eating healthy most of the time. Follow the 80/20 rule!

11. Encourage active video games like Dance-Dance Revolution or Nintendo Wii.

12. Limit sugary drinks and sodas and instead replace them with water, low-fat milk or 100% fruit juices.

13. Establish a bed-time routine. Toddlers and kids need more sleep than adults - about 8 to 12 hours, depending on their age. Get them to bed early so they will be healthier, stronger and better able to concentrate.

14. Appreciate body diversity. Help them to recognize the wide variety of body shapes and sizes.

15. Eat together! Studies show that the families who eat together have children that tend to do better in school, avoid risky behaviors, develop high self esteem, and eat more nutritiously!

16. Give praise! Healthy changes require acclaim. Celebrate good food choices, fitness improvements, and more with positive reinforcement!

17. Pack a healthy lunch. Many school cafeteria meals are high in saturated fat, sodium, and cholesterol and too low in fiber and nutrient rich fruits, vegetables and whole grains.

18. Model respect. Show appreciation of your own body type so your kids appreciate theirs. Don't let them hear you complain about your thighs or about how much you overate.

19. Promote sports. Team sports teach kids more than just fitness - they improve motor skills, increase self esteem, and foster cooperation and teamwork.

20. Use positive language all the time! Positive words can turn into positive actions! Frame healthy habits as good and exciting so your child will view them similarly.

5 Pre-Race Nutrition Mistakes to Avoid

2009-10-15T11:50:00.002-05:00

Fall is approaching which means the runner's start coming out of the woodworks and focusing on races. Whether it is a 5K, 10K, Half Marathon or a Marathon your nutrition is just as important as your training. Here are 5 common mistakes that runner's make prior to their race!

The Mistake: Eating a box of pasta. Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You're going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.

The Fix: Consume moderate quantities—not huge portions—of carbs for several days prior. Massive amounts of any food throw your system a curve ball. Have oatmeal for breakfast, potatoes at lunch, and pasta for dinner. Space it out and eat just to fullness, so you don't get indigestion or have trouble sleeping.
.
The Mistake: Drinking gallons of H20. Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes (the minerals responsible for optimum muscle contraction). Diluted electrolyte levels can cause muscle weakness or cramping.

The Fix: In the days leading up to your race, drink fluids as you normally would to stay hydrated. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, drink 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

The Mistake: Loading up on fiber. Normally, runners should make sure to eat lots of cruciferous vegetables, beans, and whole grains. And if you're used to such foods, all that roughage right before a race may pose no problems for you. But if you've been living on pizza and burgers, now is not the time to become a vegan. Loading up on high-fiber foods can cause uncomfortable gas, especially if your stomach is plagued by pre-race jitters.

The Fix: If you think fiber might be an issue, cut back on those foods three days before a major race. That includes beans and bran cereals-but not fruits and veggies, which you should eat in modest portions. Think one cup of pineapple, a handful of cherries, or a few broccoli florets. But, if you're racing every weekend, reduce your fiber intake only on race day to make sure you don't trim all fiber out of your diet.

The Mistake: Skipping breakfast. Too nervous or worried about feeling full, some runners can't face food on race morning. But without it, you're likely to bonk in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through. There's no way to get enough fuel midrace to make up for the energy you missed at breakfast.

The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can't stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won't leave you feeling overly full.

The Mistake: Trying something new. If you've never had spicy salmon sushi, don't order it the night before your race. You won't know how a food affects you until you've tried it-and last-minute experimentation could send you bolting for the bathroom and leave you dehydrated.

The Fix: Stick with what you know for a week before race day. Check the race Web site to confirm which drinks and gels (if any) will be offered along the course so you can test them out in advance. Don't be afraid to skip the pre-race dinner or hotel breakfast: If you're not used to downing sausage burritos pre-race, you're better off sticking with a familiar bowl of pasta. As long as it isn't huge.

Bottom Line: Eat Better! In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.

Ode to Pamela's Gluten Free Baking Mix

2009-10-14T11:19:00.002-05:00

I "heart" Pamela's Gluten-Free Pancake & Baking Mix! A few weeks ago I posted chocolate chip cookies that I made from the mix and now here are the muffins! (Keith and I also LOVE just the plain ole pancakes!!) You have GOT to try this stuff people!!

BANANA NUT MUFFINS

1 1/4 cups Pamela's Gluten-Free Pancake & Baking Mix
1/4 cup water
1/3 cup honey
1/4 cup chopped walnuts (I actually used pecans)
1/2 cup mashed banana (I used 2 medium bananas)
1 egg, large
1 tsp vanilla

Preheat oven to 350 degrees F.

Mix all ingredients together and spoon 2/3 full into a greased muffin tin (or use paper liners). Bake 18-20 minutes, or until toothpick inserted comes out clean.

Yields: 8 muffins
171.9 CALORIES; 5.04g FAT (0.73g saturated fat); 28.94mg CHOLESTEROL; 191.6mg SODIUM; 29.75g CARBOHYDRATE; 1.6g FIBER; 15.6g SUGAR; 3.01g PROTEIN

Would You Like a 1000 Calorie Salad With That?

2009-10-13T08:57:00.004-05:00

Don't always assume that a salad is a HEALTHY option when you go out to eat. Here is a list of the top 10 WORST restaurant salads!

Number 10: Romano's Macaroni Grill Chicken Florentine Salad – 1,020 calories/17 grams/2,830 mg sodium

Number 9: Quiznos Chicken Caesar Flatbread Salad – 1,020 calories/69 grams fat/2,120 mg sodium

Number 8: Quiznos Roasted Chicken Flatbread Salad with Honey Mustard Dressing – 1,070 calories/71 grams fat/1,770 mg sodium

Number 7: Chili's Boneless Buffalo Chicken Salad – 1,070 calories/77 grams fat/4,380 mg sodium

Number 6: Chili's Southwestern Cobb Salad – 1,080 calories/71 grams/2,650 mg sodium

Number 5: Ruby Tuesday's Carolina Chicken Salad – 1,129 calories/71 grams fat

Number 4: Baja Fresh Charbroiled Steak Tostada Salad – 1,230 calories/63 grams fat/2,380 mg sodium

Number 3: Outback Steakhouse's Queensland Salad (no dressing) - 1,225 calories/82 grams fat/3,094 mg sodium

Number 2: Romano's Macaroni Grill Seared Sea Scallops Salad - 1,320 calories; 91 grams fat/2,860 mg sodium

Number 1: Chili's Quesadilla Explosion Salad – 1,390 calories/89 grams fat/2,710 mg sodium

How To Say No!

2009-10-12T11:16:00.006-05:00

Healthy Living not only includes healthy foods and exercise but also a healthy attitude! The article below is by Ellie Krieger and it talks about the importance of being able to say no. I, personally, am TERRIBLE about telling people no. Sometimes, yes, we need to put ourselves aside and help someone out but other times we shouldn't feel obligated to do something that is going to impact us more negatively than positively. In those situations we need to be able to put ourselves first and say no. But for some reason that is probably one of the hardest things for people to do. So when I saw this article I KNEW I had to post it because it is great advice!

No's the Way to Go
-By Ellie Krieger

There's one magic word that can change your life, give you back your time, and help you lead a happier life. That word is no. Do you have trouble saying no? You're not alone. But sometimes you have to say no to protect yourself, your time, and your energy.

How do you do this? Here are six tips to help you say no and not feel bad about it:

1. Use "No, thanks." Thank the person for the opportunity before you turn him or her down: "I really appreciate your thinking of me, but no, thank you."

2. Ask for stalling time. Too often we agree on the spur of the moment. When asked to do something, tell the person you need to think about it and you'll let him or her know. Then you can decide whether you want to take on the responsibility.

3. Counter with an alternative. If you're not interested in the job or task but are willing to do something else, say so. This allows you to participate in something you want to do in your own way.

4. Give a reason. Sometimes you have to say no and you've got a good reason for doing so. If you're comfortable sharing, let the person know — or say that you've been overextending yourself lately and need to cut back.

5. Or don't. "I'm sorry, but I can't." That's it. Yes, you'll feel guilty for a few minutes, but think how relieved you'll be afterward.

6. Suggest someone else. You can't do it, but you know someone who might be interested. Pass along the person's name — it may be just right for him or her.

Your small change for today is to take control of your time by starting to say no to things that don't fit your priorities.

Happy Sunday!

2009-10-11T15:12:00.002-05:00

Is It For Real?

2009-10-10T16:36:00.002-05:00

There are thousands of advertisements wanting you to believe that there is a magic wand to wave and, ta-dah, you will go from a size 12 to a size 2 in mere weeks! Is is true? Sadly the answer is no! Below are some tips to help you spot a weight loss scam:

1. "It’s so easy to lose weight without dieting or exercising!" Face it—permanent weight loss takes work, effort and time. Pass on any products that promise miraculous results without the effort.

2. "Eat whatever you want and still lose weight!" Losing weight requires sensible food choices, not overloading on high-fat, high calorie foods.

3. "Lose weight forever…you’ll never need to diet again!" For weight loss to be permanent, it requires lifestyle changes. On-going maintenance is always a must.

4. "Block the digestion and absorption of fat, carbs, or calories!" There is no magic potion that will allow you to block the digestion and absorption of fat, carbs, or calories. A little pill to curb cravings and suppress appetite just doesn’t exist.

5. "Rapid weight loss: Lose 20 pounds in 2 weeks!" Looking to lose weight rapidly for your high school reunion or wedding? Products that safely produce lightning-fast weight loss just don’t exist. A weight loss of 1-2 pounds per week is the safest and most effective way to take off weight and keep it off.

6. "Finally, a weight loss formula for everyone!" A diet that claims to be perfect for all is erroneous. One-size-fits-all just doesn’t work. Your lifestyle habits and health concerns are unique.

7. "Lose weight with this miracle diet patch, cream or gel!" You’ve heard it all before—"Apply and watch the fat melt away!" But truthfully, all that melts away is your hard earned money.

8. "Scientifically Proven! Doctor Endorsed!" Where is the proof and how was the research conducted? Were people studied, or rodents? Were there 3 subjects in the study or 3,000? Has the research been published in a medical journal and reviewed by peers? A doctor of what profession? Or is the "professional" as purely fictitious as your weight loss will be? Be sure to check the details.

9. "Money-back guarantee!" It may make you feel safer to give the product a try, but realize that many companies do not follow through with this promise. You’re left holding an empty promise and an empty pocketbook.

10. "100% safe!" Just another attempt, trying to get you hooked with a meaningless phrase. Think of it this way – if there were no reason to doubt, why would they need to make this claim at all? Many products have been removed from the market due to safety issues, but not until too many lives were already destroyed or lost. Does ephedra ring a bell?

11. Those convincing testimonials: We can all look 10 pounds slimmer by: standing up straight, shoulders back, and stomach in; having a good hair day; applying the right make-up; and hiring a professional photographer. Remember, just because you recognize the actor or actress doesn’t make the product any more reliable.

12. "A miraculous breakthrough!" Turn and run the other direction when extravagant claims make the product sound to good to be true. The FTC works for the consumer to prevent fraudulent, deceptive and unfair business practices in the marketplace and to provide information to help consumers spot, stop and avoid them. To file a complaint or to get free information on consumer issues, visit www.ftc.gov or call toll-free, 1-877-FTC-HELP (1-877-382-4357).

Breakfast For Dinner!

2009-10-09T12:03:00.003-05:00

No one said breakfast foods had to be served at breakfast time, right? Well last night is was breakfast for dinner in the Bruneman household. This is a recipe for delicious (and healthy) pumpkin pancakes!

PUMPKIN PANCAKES

1/2 cup canned pumpkin
1/2 cup low-fat vanilla yogurt
1/4 teaspoon baking soda
1 large egg yolk
1/4 cup cake flour
4 large egg whites
1/4 teaspoon salt
Cooking spray
Maple syrup or honey

Whisk together pumpkin, yogurt, baking soda, egg yolk, and flour. Whisk egg whites with salt; fold into pumpkin mixture. Heat a large nonstick skillet coated with cooking spray over medium heat. Spoon in 1/3 cup batter for each pancake. Flip when tops are covered with bubbles and edges are slightly brown (about 3 minutes per side). Drizzle with syrup or honey.

Makes 4 servings (2 pancakes per serving)
90 CALORIES: 2g FAT (1g saturated fat); 299mg SODIUM; 55mg CHOLESTEROL; 12g CARBOHYDRATE; 1g FIBER; 7g PROTEIN

All-Natural Beauty From Your Kitchen!

2009-10-08T16:37:00.002-05:00

Consider this food for thought: Great skin is as much about what you put in your body as what you put on it. But what if the same food you put in your body for healthy hair and skin could do the same good on your outside too? Celebrity makeup artist Shalini Vadhera says if you want to get gorgeous, hit the fridge. Inspired by her global travels, the founder of Global Goddess Beauty shares her top 4 all-natural beauty secrets from women around the globe.

1. GO BANANAS FOR HEALTHY HAIR! If your hair is starting to show signs of damage from heat styling or color treatments, try this Hawaiian secret for super-shiny tresses: Use a fork to mash one banana in a bowl, then slather the mixture from root to tip. Leave the treatment on for 15 minutes, then wash with shampoo. Bananas help improve the health and natural elasticity of your hair thanks to their high levels of potassium.

2. SMOOTH YOUR SKIN WITH HONEY! Take a cue from fresh-faced Polish women, who apply honey on their faces as an intensive moisturizer. Just a thin layer does the trick. The sweet golden goo’s firming and moisture-retaining properties make it a popular anti-aging ingredient, too. An added bonus? It helps protect the skin from the damage of UV rays.Warm a small pot of honey in a double boiler over low heat. After testing a small dab on the inside of your elbow for a safe temperature, apply the honey generously over your entire face. Leave the mask on for 15 minutes. Rinse thoroughly with warm, then cool water.

3. GO GARLIC FOR STRONGER NAILS! Add chopped garlic to a bottle of clear nail polish. Let it sit for 7 to 10 days, then paint the mixture onto your nails. It’s a little secret Dominican women use to strengthen their nails—and it makes them feel stronger than acrylic tips!

4. DRY, DULL SKIN IS THE PITS! Skip expensive body scrubs or spa treatments in favor of a natural, budget-friendly body treatment. Next time you snack on Greek olives or whip up a tapenade, hold on to the pits—they are a great natural remedy for dry skin. Grind them up in a food processor and use them as a body scrub to remove dry, dead skin cells.

7 WORST MALL FOODS

2009-10-07T10:20:00.002-05:00

Okay...so you're at the mall and hunger strikes! We all know that mall food probably isn't the best food but these 7 dishes are insanely bad. Even my mouth hit the floor at some of the nutritional statistics. I mean seriously!! So the next time you are at the mall and your stomach starts to growl avoid these 7 evils at ALL COSTS!

1. Smoothie King's Hulk Strawberry Smoothie (20oz): 1044 CALORIES; 35g FAT; 120g SUGAR! Okay people, that is for the 20oz which is the SMALL and it contains more calories than 2 Big Macs! Instead try this: Low-Carb Strawberry Smoothie (20oz): 268 CALORIES; 9g Fat; 3g SUGAR!

2. Starbuck's Double Chocolaty Chip Frappaccino w/ Whipped Cream (16oz/Grande): 510 CALORIES; 19g FAT (11g saturated fat); 59g SUGAR; 300mg SODIUM! Okay, I know this one just sounds bad by the name but would you have guessed that it contains about 1/3 of the amount of fat you should have in ONE day!! Instead try this: Coffee Frappaccino Light Blended Coffee (16oz/Grande): 130 CALORIES; 0.5g FAT; 16g SUGAR!

3. Coldstone's PB&C Shake (large): 2010 CALORIES; 131g FAT (68g saturated fat); 153g SUGAR! This frosty monster contains an entire's day worth of calories and almost three and half times the the daily limit for saturated fat! WOW! Instead try this: 16oz Sinless Oh Fudge Shake: 500 CALORIES; 2g FAT!

4. Auntie Anne's Jumbo Preztel Dog: 610 CALORIES; 29g FAT (13g saturated fat); 1150mg SODIUM! This concoction contains almost half your daily upper limit of fat and sodium. Try this instead: The Orginial Preztel without salt and butter: 310 CALORIeS; 1g FAT. That is a much better snack!

5. Cinnabon's Caramel Pecanbon: 1092 CALORIES; 56g FAT; 47g SUGAR! This one roll contains about half the calories and almost all the fat you should consume in ONE day! Try this instead: The Minibon: 300 CALORIES; 11g FAT.

6. Wendy's Sweet & Spicy Boneless Wings: 550 CALORIES; 18g FAT; 27g SUGAR; 2530mg SODIUM! Okay, calorie-wise this isn't a bad choice if it makes up your entire lunch, BUT it contains more salt than you should have in a single day let alone a single meal! Try this instead: The Utlimate Grilled Chicken Sandwich: 320 CALORIES; 7g FAT; 8g SUGAR; 950mg SODIUM! That is still a lot of sodium people so don't make this an everyday habit!

7. Dunkin Donuts Coffee Cake Muffin: 620 CALORIES; 25g FAT (7g saturated fat); 54g SUGAR; 93g CARBS! Muffins are typically thought of as healthier than doughnuts. NOT ALWAYS TRUE! You would have to eat three glazed doughnuts to match the nutritional stats of this single muffin! Try this instead: One Glazed Doughnut: 220 CALORIES; 9g FAT; 12g SUGAR; 31g CARBS!

My Tip: PLAN AHEAD! If you know you are going to be at the mall during the lunch hour pack some healthy snacks that you can munch on (like fruit, nuts, or raisins) to help satsify your tummy so you don't go running for the food court!

Halloween Candy For A Cause!

2009-10-06T12:52:00.004-05:00

I was talking with some of Keith's client's this morning about Halloween and how it seems to be a "dangerous" holiday for our waistlines and for an over-abundance of sugar in the kids! Stephanie Martin had a FABULOUS idea of sending leftover Halloween candy overseas to our troops! So I did some research and here is an AWESOME program that everyone should take part in if you can! I mean do you REALLY need all that leftover Halloween candy? And what better way to teach our children the power of giving!

I found a website: http://www.soldiersangels.org/ and they will do it for you! Just send them your leftover candy and they will make care-packages and send it overseas to brighten the days of our troops! Send the link to everyone you know!! Here is all you have to do:

If you live east of the Mississippi, please ship your Halloween candy to:
Soldiers' Angels
112 Greenhill Road
Ramseur NC 27316

If you live west of the Mississippi, please ship your halloween candy to:
Soldiers' Angels
914 Tourmaline Dr
Newbury Park, CA 91320

100 Calorie Halloween

2009-10-05T11:29:00.002-05:00

Everyone LOVES Halloween candy, myself included! Here are some 100 calorie Halloween options that will let you have your candy AND eat it too!! :)

3 1/2 Snack Size Twizzlers

5 Starburst Orginal Fruit Chews

8 Dots

13 1/2 pieces BRACH'S Candy Corn

28 Milk Chocolate M&M's

60 Smarties

1 2/3 Snack Size York Peppermint Patties

2 Twix Minis

1 1/2 Snack Size Kit Kats

3 Milky Way Midnight Minis

1 1/4 Snickers Fun Size Bars

4 Three Musketeers Minis

4 1/2 Tootsie Roll Midges

Taco Goodness

2009-10-04T12:34:00.001-05:00

I had fish tacos last night...yum! So easy...tilapia, salsa, cabbage, cilantro and some red onion...I was a happy girl! It took all of 15 minutes (the time it took the tilapia to bake in the oven) to throw together! See how easy healthy eating can be! Play with any flavors you want and create your own tonight!!

The Skinny on Artificial Sweetners

2009-10-03T16:11:00.003-05:00

Saccharin (Sweet ‘N Low): Discovered in 1879, saccharin is a noncaloric derivative of coal tar; 300 times sweeter than sucrose (sugar); Saccharin in large quantities has been shown to cause cancer in laboratory anicmals.

Aspartame (Equal, NutraSweet, NatraTaste): Derived from 2 amino acids, it contains 4 calories per gram; 180 times sweeter than sucrose; The safety of aspartame has veeb questioned because it has been associated with headaches, dizziness, or fatigue (all possible allergic reactions); health agencies do not consider it a risk.

Acesulfame Potassium (Sunnet, Sweet One): Approved in 1988 as a tabletop sweetner; 200 times sweeter than sucrose; The CSPI (Center for Science in the Public Interest) suggests that this should be avoided but tests were inadequate and the FDA approved it based on animal studies.

Sucralose (Splenda): Discovered in 1976 and approved in 1988 after extensive study and testing; It is a no calorie sweetener made from sugar; tastes like and can be used like sugar, with no unpleasant aftertaste; The body does not recognize it as a carbohydrate, so it passes thru the body without being broken down for energy.

Stevia (Sweet Leaf, Honey Leaf, Truvia): Derived from South American shrub and hundreds times sweeter than sugar; Most health organizations have concluded that it should not be added to food because of its carcinogenic effects (can cause cancer in large doses); The DSHEA allows it to be sold as a supplement.

Your Poos Clues

2009-10-02T12:07:00.002-05:00

Before you flush, look inside the bowl to learn about your health. Docs say that what's in the toilet can provide important clues to your health. Yale gastroenterologist Anish Sheth, M.D., the author of What's Your Poo Telling You? and Poo Log, says, "What comes out tells you a lot about what's going on inside." Here he explains what you should look out for. Take a deep breath. You can handle this:

Flush factor: Consistency

What you should see: A stool that's compact yet soft enough to be passed very easily. What you shouldn't: A bowel movement that's broken up or wateryAn ideal download shouldn't require a lot of pushing or straining, Sheth says. To achieve that, drink plenty of water and get at least 25 grams of fiber per day. On the other hand, stools that are looser than a Rock of Love contestant can signal food intolerance. The most likely culprits: the milk sugar lactose, the artificial sweetener sorbitol (found in sugar-free gum), or the wheat protein gluten. A food diary can help you determine whether grilled cheese, Orbit, or whole-wheat pizza crusts are to blame. If changing your diet doesn't get results, see a GI specialist. Your symptoms could be caused by a bacterial infection or an allergy.

Flush Factor: Color

What you should see: Cocoa, mahogany, burnt umber, cafe au lait...What you shouldn't: Regular appearances from hues that aren't in the brown familySheth is down with anything brown, but says not to worry if something you ate temporarily changes a stool's color. Blueberries and beets, for example, can tint your business blue and red, respectively. Persistent red or black stools, however, are often caused by blood in the digestive tract, which may signal stomach ulcers or hemorrhoids. Yellow floaters occur when there's fat in the stool, which means your body is having trouble digesting food properly. And pale gray stools typically result from gallstones. If an abnormal palette persists for more than a day or two, keep a record and take it to your doctor.

Flush Factor: Shape

What you should see: A single, bananalike shape. What you shouldn't: A pencil-thin stool"One long piece means you're getting enough insoluble fiber, which adds bulk to your stool," Sheth says. To get your fill of the rough stuff, have a bowl of bran cereal for breakfast, or snack on broccoli dipped in hummus. Skinny BMs can indicate a serious problem—namely, rectal cancer. See a doctor for a colonoscopy if your deposits are persistently scrawny or become thinner over several weeks.

I'll Have The Salmon, Please!

2009-10-01T15:08:00.002-05:00

BALSAMIC SALMON

4 pieces salmon fillets (about 16 oz)
2 tablespoons balsamic vinegar
2 tablespoons honey
1 1/2 tablespoons Dijon mustard or grainy mustard
2 teaspoons sesame oil
1-2 teaspoons sesame seeds (optional)

Preheat oven to 450F. Place salmon, skin-side down, on a foil-lined baking dish.

In a bowl,stir vinegar with honey,mustard and oil. Spoon over salmon. Sprinkle with sesame seeds, if using. Bake in centre of 450F oven til fish flakes with a fork from 11 to 12 minutes.

Serves: 4
424 CALORIES; 13.4g FAT (2.1g saturated fat); 165mg CHOLESTEROL; 276mg SODIUM; 9.1g CARBOHYDRATES; 0.2g FIBER; 8.8g SUGAR; 63.7g PROTEIN

Still Tasty: The Ultimate Shelf Life Guide

2009-09-30T11:15:00.004-05:00

Here is another fun website for everyone to checkout. Have you ever wondered how long your favorite foods and beverages will stay safe and tasty?? This website has thousands of foods in their database to help you save money, eat better and help the environment! Check it out: http://www.stilltasty.com/

Metabolism Hacks: Tap Into Your Calorie Burning Power

2009-09-28T16:53:00.005-05:00

Great article from WebMd...worth the read and it answers all those questions regarding metabolism and calorie consumption. Check it out:

http://www.webmd.com/diet/features/metabolism-hacks?ecd=wnl_din_092809

Gluten-Free Dining Out

2009-09-28T06:45:00.003-05:00

An updated gluten-free restaurant list for Austin:

1. The Steeping Room (GF Sandwiches + Dessert)
2. Brick Oven on 35th (GF Pizza + Dessert)
3. Wildwood Art Cafe (All Gluten Free)
4. The Grove Wine Bar (GF Pizzas + Pastas)
5. Craig O's Pizza & Pastaria (Pizza)
6. Mother's Cafe & Garden (GF menu)
7. Shady Grove Cafe (GF menu)
8. Maudie's (GF menu)
9. East Side Cafe (GF menu)
10. Guero's Taco Bar (GF menu)
11. North By Northwest (GF menu)
12. Hyde Park Bar & Grill (GF menu)
13. Mirabelle Restaurant (GF menu)
14. Z'Tejas (GF menu)
15. Fire Bowl Cafe (GF menu)
16. Jade Leaves Tea House (GF menu)
17. Dominican Joe Coffee Shop (GF Cookies)
18. Rolling in Thyme and Dough (GF Muffins, Bread on Tuesdays until they last)
19. Zen (GF menu)
20. The Clay Pit (GF menu)
21. Carraba's Italian Grill (GF menu)
22. Waterloo Ice House (Ask for ingredients binder)
23. Case de Luz (Gluten Free-Macrobiotic)
24. Outback Steakhouse (GF menu)
25. PF Changs (GF menu)
26. Pei Wei (GF menu)
27. Maria Maria (GF menu)
28. Vivo (GF menu)
29. Corazon (GF menu)
30. Pluckers (All sauce GF - GF menu)
31. Sago (GF menu)
32. Cafe Josie (GF menu)
33. Portabla (GF menu)
34. Hyde Park Bar & Grill (GF menu)
35. Southside Flying Pizza (GF Crust)
36. Peoples Rx (GF Sandwiches)
37. Wild Wood Art Café (GF)
38. Cups & Cones (GF cones)
39. Thom's Market (GF treats)
40. Hai Ky
41. Ruta Maya International Headquarters
42. Mr Natural
43. Cookie Lounge (GF Cookie)
44. Kerbey Lane Café (GF pancakes)
45. Titaya's Thai Cuisine
46. Taste of Ethiopia
47. TerraBurger
48. Trio & Four Seasons
49. FINO (GF Menu)
50. Taco Deli (GF)
51. Fogo de Chao

It's On Like Donkey Kong!

2009-09-27T19:23:00.003-05:00

I know this has NOTHING to do with healthy living...but GO COLTS!!!!! Come on Peyton...show Arizona who's boss!!!

Sunday Bake-Day

2009-09-27T17:00:00.007-05:00

I was in a baking mood today so I made gluten-free chocolate chip cookies using my favorite baking mix: Pamela's (http://www.pamelasproducts.com/) Keith and I use this mix to make pancakes, waffles, muffins, cookies, etc...it is a very versatile mix and it tastes AWESOME!

PAMELA'S CHOCOLATE CHIP COOKIES

1/2 cup butter
1/4 cup light brown sugar
1/4 cup white sugar
1 egg, large
1 tsp vanilla
1 1/2 cups Pamela's Mix
1 1/2 cup semi-sweet chocolate chips (I used 1 cup of mini chips)
1/2 cup chopped walnuts, optional

Preheat oven to 350 degrees.

Cream butter and sugars, add egg and vanilla, the beat together. Add Pamela's mix, chocolate chips, and nuts (if using) and mix thoroughly. Place scoops of dough (1 TBSP scoop) on a lightly greased cookie sheet. Flatten with a spatula. Bake for 12-15 minutes, or until edges begin to brown. Let cookies cool slightly and then EAT!!!

Saturday Bliss!

2009-09-26T15:48:00.002-05:00

So today was the PERFECT running day! I got up and ran at about 7:30am and it was nice and cool with a slight breeze. Welcome Fall...I've been waiting for you!! :)

I wanted to let all you runners and walkers know that RunTex's website is AWESOME and they have a lot of great tips and tools for runners, including pace calculators. So, anytime I want to know my exact pace I go to that website and plug in the information to see...today was a good day: 10 miles at 8:20 pace. Not too shabby!! Anyway, here's the link: http://www.runtex.com/tools.asp

HAPPY FOOTBALL SATURDAY!

Fast Food Rules

2009-09-25T13:03:00.004-05:00

You can still make healthy food choices even when fast food is your only option. Here are 3 tips to help make it easier to eat on the run:

Healthier Fast-Food Rule No. 1: Be Cautious About Condiments
Half the fat grams in Arby's Southwest Chicken Wrap and their Ultimate BLT Wrap come from the ranch sauce or mayonnaise. Believe it! Some fast food condiments add a lot of fat and calories -- like mayonnaise- and oil-based sauces. Others are lower in calories and have no fat, though they will add some sodium. Use a little catsup, mustard, marinara, or BBQ sauce instead of creamy sauces and spreads. Half a packet of BBQ sauce or honey-mustard sauce from most fast-food chains, for example, will add about 23 calories, no fat grams, and about 80 milligrams of sodium.

Healthier Fast-Food Rule No. 2: Watch Out for Side Dishes
Anything on the side that's fried is suspect, like French fries and onion rings. If you need something to keep your entree company, look for fresh fruit cups or side salads (and use half a packet of the reduced-calorie dressing). The other option is to bring your own fruits and vegetables from home. Don't laugh -- I've done this plenty of times!

Healthier Fast-Food Rule No. 3: Look Out for Liquid Calories
The last thing you need when eating at a fast-food chain is to drink something that gives you calories without nutrients, like soda, sweetened tea, lemonade, and fruit drinks. It's even worse if your drink is also loaded with fat -- like shakes. Choose either a no-calorie beverage (like water, unsweetened tea, or diet soda) or one that contributes some nutrients along with its calories (like low-fat milk or 100% orange juice).

Everything You Wanted to Know about VINO!!

2009-09-24T13:37:00.002-05:00

I will be the first to admit that I know next to nothing about wine. Although Lindsay, my vino expert, is trying her hardest to expose me to the exciting world of wine. I am definitely taking an interest and hope to start learning more about it with her help. I found this GREAT article about wine in my this month's Women's Health magazine and I wanted to share! Enjoy!!

THE ULTIMATE WINE LIST
by Loren Chidoni

Treat Wine Like A Condiment
If the wine you've chosen has lemony undertones, like a pinot grigio or a sauvignon blanc, drink it with something you would squeeze lemon on, like fish. If butter would enhance the flavor of your dish, choose a buttery chardonnay.

Mix Sweet and Spicy
When you're in the mood for savory takeout (think Thai or Indian), pair it with a semi-sweet, fruity wine, such as a Riesling, to allow the flavor to calm your palate.

Bring A Neutral Bottle
If you don't know what your host is serving or if you are in charge of ordering wine for the table at a restaurant, choose a pinot nior. It isn't too heavy or too light, and it pairs well with many different foods, including fish like salmon or tuna and lighter meats like veal or chicken.

Serve at the Perfect Temperature
People almost always drink whites too cold and reds too warm. Chill reds in the freezer for 10 minutes before pouring (it should be between 55 and 58 degrees Fahrenheit). Take whites out of the refrigerator 10 minutes before you serve them (the ideal temperature is between 40 and 45 degrees).

Let It Breathe
Serving wine immediately after you've popped the cork may make the flavor fall flat. Pour a glass and the bottle and the glass sit for at least 15 minutes before serving. This gives oxygen a chance to mix with the wine, which will enhance the flavor.

Sniff It Out
Being handed a glass of wine that's been filled to the brim may seem like a stroke of luck, but it actually causes you to miss out on some of the flavor. As a rule, a glass shouldn't be filled more than halfway - you need the extra space for swirling which releases the scent of the wine. After swirling take a whiff (studies show that 80% of what we taste is relayed to our brains via our nostrils). You can taste flavors like sweet or sour on your tongue, but it's harder to taste a wine's undertones, such as blueberries or peaches, if you can't smell them.

If You Wouldn't Drink It, Don't Cook With It
This doesn't mean you need to spend $30 on a bottle the next time you're whipping up shrimp scampi, but you should avoid "cooking wine" in grocery stores because it's typically loaded with preservatives, food coloring, and other poor ingredients. Cook with the wine you plan to serve. It's interesting for people to taste a wine in their glass and also see how it tastes in their food. But, don't make a sauce from an already opened bottle that's been stashed in your fridge for a few weeks - old wine will add a bitter flavor to your meal.

Make It Last
At most, an open bottle of white or red will last about three days if you keep it in the fridge. Oxygen is wine's biggest enemy, and investing in a vacuum seal (a tool that sucks air out through a rubber stopper) will make your wine last a few extra days.

Look Toward The Future

Wine on tap may be the next big innovation. Stored in kegs, vino lasts longer, saving restaurants the expense of having to toss half-full opened bottles. Tap wine works much like draft beer: Gas pushes the wine out of the cask; this prevents oxygen from getting inside the keg and oxidizing the booze. The technology is already being used in some California restaurants and it becoming more popular elsewhere across the country.

Don't Be A Chicken!

2009-09-23T12:12:00.002-05:00

This is the easiest recipe in the entire world that I am not sure it is even considered a real recipe! haha! But it is a great way to make chicken in a hurry. Albeit it isn't one of my healthiest recipes (GASP) but Keith loves it! The butter crisps the chicken up and makes the skin taste really good! Everything in moderation...so go ahead...and use the real stuff!

BAKED CHICKEN

4 chicken breasts, with bone and skin
1/4 cup butter, melted
1-2 teaspoons Season-All salt (I used McCormick's)

Preheat oven to 400°F. Spray a shallow baking dish with non-stick cooking spray.

Rinse chicken breast under cool running water. Pat chicken dry with paper towels.

Place chicken in dish. Brush the melted butter over the chicken, using all the butter. Sprinkle with seasoned salt.

Bake for 50-60 minutes or until cooked through. DON'T OVER COOK!!

Serves: 4
351 Calories; 24.9g Fat (11.1g saturated fat); 123mg Cholesterol; 173mg Sodium; 0g Carbohydrates; 0g Fiber; 0g Sugar; 30.4g Protein

My Funny Socks

2009-09-22T11:45:00.001-05:00

Okay so many of you have asked me about the "weird looking socks" you see me wearing while running on the treadmill. Those knee-high tube socks are my compression socks. They are snug-fitting, over-the-calf socks aimed at improving oxygen delivery to muscles, speeding lactic acid removal and stabilizing the lower leg for greater muscle efficiency.

Compression socks and wraps have been widely accepted in clinical and post-surgical settings for the treatment of edema, lymph edema, phlebitis, varicose veins, spider veins and deep vein thrombosis. Most theories about how the socks can improve running performance focus on the physiological and biomechanical support of the lower extremities.The primary rationale behind wearing compression socks in a race is that they may enhance venous return to the heart through a more efficient calf muscle pump, leading to increased endurance capacity. And there is the notion that because muscles are kept more compact, balance and proprioception are improved and muscle fatigue is minimized. They also aide in faster lactate recovery rates after exercise when wearing the compression socks, suggesting that compression socks might speed recovery after a strenuous workout or a race.

So...still think I am weird?? HAHA!

HAPPY MONDAY!

2009-09-21T14:45:00.002-05:00

I LIKE IT RAW!

2009-09-20T13:59:00.003-05:00

I "heart" Ahi Tuna! Seriously, when Keith and I were on our honeymoon in Hawaii, I had Ahi Tuna EVERY SINGLE NIGHT (for 10 straight nights). I am a little obsessed! haha! Nothing will ever be as good as the fresh from boat Ahi I had in Hawaii but this marinade aint too shabby since jetting to Maui on a Saturday night doesn't seem to be an option! haha! Enjoy!

AHI TUNA MARINADE

1 1/2 cups teriyaki sauce
1 lb sushi grade Ahi tuna steak
1 tablespoon olive oil
4 cloves of garlic, minced

Combine 1 cup of Teriyaki Sauce with 3 minced garlic cloves to create marinade.

Reserve 1/2 cup of Teriyaki sauce and 1 garlic clove. Refrigerate.

Place tuna in a shallow dish and poor marinade over fish. Marinade for 2-3 hours in the refrigerator. Throw out marinade.

Saute remaining minced garlic clove until tender in 1 TBSP of olive oil. Remove from pan.

Sear tuna on in same frying pan for 1-2 minutes per side. While tuna is cooking place "reserved" sauteed garlic & teriyaki sauce over tuna.

Remove from heat and serve with Teriyaki & Garlic on top.

Look at the Numbers!

2009-09-17T13:41:00.008-05:00

47% of Americans overestimate how many calories they should eat daily!! And when 53% of Americans are trying to lose weight, and 25% of Americans are trying to maintain their current weight, this could be a problem!

Here is a general rule for people trying to safely lose weight (at about a pound a week):

YOUR WEIGHT * 11 = The number of calories per day you should be able to eat and still safely lose about a pound per week.

What Americans are doing to lose weight:

Changing how much they eat.....71%

Exercising.....................................62%

Changing how often they eat.....44%

Counting Calories........................19%

FITNESS SWAPS

2009-09-16T16:30:00.008-05:00

SWAP OUT: Sports Gel FOR Raisins!

Studies show that participants performed equally as well whether they ate raisins or a sports gel before exercise. Both contain quickly digestible carbs, enabling the body to save its muscle fuel for later in the workout. Have a quarter of a cup of raisins up to 45 minutes

before a workout.

SWAP OUT: Ibuprofen FOR Cherry Juice!

People who drank cherry juice before an endurance race felt significantly less pain than a placebo group did. Cherries are rich in anthocyanins, compounds that reduce inflammation.

SWAP OUT Sports Drinks FOR Whole Wheat Cereal with Milk!

Researchers found that two servings of Wheaties with milk replenished the fuel stores in athletes' muscles as well as carbohydrate-based sports drink did. And the milk provides a bonus: amino acids that help repair muscles' fibers.

PLASTIC BY THE NUMBERS

2009-09-16T14:35:00.004-05:00

Have you ever wondered what the numbers on the bottom of plastic containers mean? There can be lots of confusion over whether or not they are safe and if they can be recycled.

Plastic #1: Polyethylene Terephthalate (PETE): Many soda bottles, water bottles, vinegar bottles, and medicine containers. This plastic is considered generally safe. However, it is known to have a porous service that allows bacteria and flavor to accumulate, so it best not to keep reusing these bottles as make shift containers. These are the easiest plastics to recycle.

Plastic #2: High-Density Polyethylene (HDPE): Many milk and water jugs; containers for laundry and dish detergents, fabric softeners, bleach, shampoos, conditioners and motor oil. This plastic is considered safe and has a low level of leaching. These can be recycled into more bottles or bags.

Plastic #3: Polyvinyl Chloride (PVC): Many meat wraps, cooking oils bottles, baby bottle nipples, shrink wrap, and coffee containers. PVC is a tough plastic but is considered safe to cook food near it. These are difficult to recycle and are rarely accepted by recycling programs.

Plastic #4: Low-Density Polyethylene (LDPE): Many wrapping films, grocery bags, and sandwich bags. This plastic is considered safe. These can be recycled into more of the same products.

Plastic #5: Polypropylene (PP): Tupperware and many other food storage containers, syrup bottles, ketchup bottles, yogurt and margarine tubs, diapers, and medicine bottles. This plastic is considered safe. These can be recycled into fibers.

Plastic #6: Polystyrene (PS): Some takeout containers, Styrofoam cups and containers, disposable cutlery and cups, baking shells, meat trays, and packing peanuts. Evidence is increasingly suggesting that this type of plastic leaches potentially toxic chemicals, especially when heated. Recyclers don't want it because it is bulky and lightweight.

Plastic #7: Other (mostly polycarbonate or mixtures of other plastics). Food can liners, Nalgene-type water bottles, disposable cutlery, and sippy cups. You should use #7 plastic at your own risk since you don't know what is in it. Recyclers won't take it.

MY TIP: DITCH THE PLASTIC AND STICK TO GLASS!

Fun Website

2009-09-15T14:23:00.004-05:00

Here is a fun website: http://www.twofoods.com to play with. It is a food nutrition comparison website and it lets you type in any two foods and then have a nutritional comparison done. Check it out...

Peanut Butter and Jelly Goodness

2009-09-14T13:29:00.009-05:00

These muffins are SO good...perfect for kids AND adults! No oil, no butter and no sugar and still amazing!!! Gotta love that. As you can see from the picture...Keith snatched one before I could even take the photo...haha!

PEANUT BUTTER & JELLY MUFFINS

2 cups whole wheat flour (or can use gluten-free flour)

2 teaspoons baking powder

3/4 teaspoon baking soda

1/4 teaspoon salt

2 eggs

3/4 cup apple juice concentrate

1/2 cup natural peanut butter

1/4 cup 2% milk

1/3 cup applesauce

1/3 cup of your favorite jelly, jam or fruit preserves

1. In a large bowl, combine the flour, baking powder, baking soda, and salt. Combine the eggs, apple juice concentrate, peanut butter, milk, and applesauce. Stir into dry ingredients just until moistened.

2. Coat 12 muffin cups with nonstick spray or use muffin liners.

3. Spoon half the batter into the cups. Spoon about 1 1/4 teaspoons jelly into center of each; top with remaining batter. Bake at 350 degrees for 15-20 minutes or until toothpick inserted into muffin comes out clean. Cool for 5 minutes before removing from pan to wire rack to cool completely.

Serves 12

205 Calories; 6.8g Fat (1.5g saturated fat); 35mg Cholesterol; 213mg Sodium; 31.8g Carbohydrates; 3.3g Fiber; 12.5g Sugar; 6.8g Protein

Big Food vs. Big Insurance

2009-09-12T13:29:00.004-05:00

I am attaching a link to a New York Times Article, by Michael Pollan, written on September 9, 2009. This is AWESOME! My friend Jann Alexander sent this to me and it is definitely worth reading. Go check it out. It is called Big Food vs. Big Insurance and it talks about how the current way of American eating has become the elephant in the room with the debate over health care.

http://www.nytimes.com/2009/09/10/opinion/10pollan.html

Healthy Mexican Food!!

2009-09-11T14:42:00.005-05:00

Okay...here is another recipe favorite in my house. If you like Mexican food, here is guilt-free version of enchilada casserole that everyone (including those picky kiddos) will totally love!

TURKEY ENCHILADA CASSEROLE

1 lb lean ground turkey or extra lean ground beef (I used lean ground turkey)
1 medium green bell pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
2 (15 oz) cans black beans, rinsed and drained
1 (16 oz) jar salsa
1 (15 oz) can tomato sauce
1 (14.5 oz) can Mexican-style tomatoes
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon ground cumin
12 (6 inch) corn tortillas (I only used 10)
2 cups shredded reduced fat cheddar cheese, divided

In a large saucepan coated with nonstick cooking spray, cook the turkey (or beef), green pepper, onion, and garlic over medium heat until meat is no longer pink.

Stir in the beans, salsa, tomato sauce, stewed tomatoes, onion powder, garlic powder, and cumin. Bring to a boil. Reduce heat; simmer uncovered for 10 minutes.

Spread 1 cup meat sauce into a 13x9 inch baking dish coated with nonstick cooking spray. Top with six tortillas, covering the sauce. Spread half of the remaining meat sauce onto tortillas; sprinkle with 1 cup cheese. Layer with remaining tortillas and meat sauce.

Cover and bake at 350 for 20 minutes. Uncover and sprinkle with remaining cheese. Bake 5-10 minutes longer or until bubbly and cheese is melted.

Serves: 6**
426 CALORIES; 8.7g FAT (2.1g saturated fat); 59mg CHOLESTEROL; 1242mg SODIUM; 62.7g CARBOHYDRATES; 15.1g FIBER; 7.5g SUGAR; 28.3g PROTEIN

**Nutritional content is calculated using lean ground turkey and 12 corn tortillas**

Is it really THAT good?

2009-09-10T14:09:00.004-05:00

Today I am making one of Keith's all-time favorite recipes. He requests this A LOT! It is Chicken Adobo. He used to work for a Filipino company and all the ladies were always making authentic dishes...one being chicken adobo. So he wanted me to try to re-create it. Wow...now that was some pressure. So here it is...chicken adobo and it is HEALTHY and SIMPLE! My 2 favorite adjectives when it comes to cooking! Enjoy!!

CROCKPOT CHICKEN ADOBO

1 onion, sliced
8 garlic cloves, crushed
1/2 cup soy sauce (I used a low-sodium wheat-free tamari)
1/2 cup vinegar (I used rice vinegar)
1 cup chicken broth (I used low-sodium)
1/4 tsp. black pepper
2-3 bay leaves
3 lbs.. chicken (I actually used a mixture of thighs and breasts...6 small thighs and 2 breasts)

Place chicken in crockpot, then onions, then rest of ingredients. Don't stir. Cook on low 6 to 8 hours. Remove bay leaves before serving. Serve over rice (I used brown rice) and don't forget to pour the liquid over the rice!

Serves: 6**
139 CALORIES; 3.8g FAT (1.1g saturated fat); 77.2mg CHOLESTEROL; 1438.5mg SODIUM; 6.1g CARBOHYDRATES; 0.7g FIBER; 1.7g SUGAR; 20.1g PROTEIN

**The nutritional information does not include the rice and it is for the recipe as written. The sodium is really high so that is why I used low sodium ingredients.

My Top 10 Motivational Quotes

2009-09-09T22:24:00.000-05:00

1. You Become What You Believe
2. Running Never Takes More Than It Gives Back. Believe in the Run!
3. Because I am Loving Every Horrible Wonderful Minute of This!
4. One Day I will NOT be able to do this, today is NOT that day!
5. Never Look Back!
6. The Finish Line Won’t Get CLOSER; You’ll Just Get There Faster.
7. Don’t You Quit On Me!
8. Completely Gassed and Completely Stoked Are The Same Thing!
9. Be the Star of Your Show!
10. Follow Your Heart

WHAT IS GLUTEN???

2009-09-09T16:29:00.000-05:00

WHAT IS GLUTEN SENSITIVITY?
I am sure recently, you have heard people saying they eat a gluten-free diet. Which then begs the question, WHAT IS GLUTEN? Gluten is a protein found in wheat, barley and rye and is used in virtually all boxed, packaged and canned processed foods to create textures that are more desirable to our taste buds. Gluten is responsible for the elasticity in dough and the structure in baked bread. Not all foods in the grain family, however, contain gluten. Examples of grains that do not have gluten are wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans and sunflower seeds.

People who are sensitive to gluten have an autoimmune reaction to it. In other words, instead of the body digesting gluten like it should, it sees gluten as an enemy and tries to fight it off. Gluten sensitivity is NOT an allergy but an intolerance, therefore it is not possible to outgrow it or take medicine to remedy it. The only solution to gluten sensitivity is to remove gluten from your diet. Gluten intolerance is the main culprit of celiac disease (pronounced seel-ee-ac.) Celiac disease is an autoimmune reaction in which the body reacts so strongly to gluten that it whittles away and flattens out the delicate lining of the small intestine, causing chronic mal-absorption of nutrients. According to The Gluten Connection by Shari Lieberman, “almost 29% (3 out of 10 people) in the United States are gluten sensitive, and approximately 81% of Americans have a genetic disposition toward gluten sensitivity.” However, you can also have a low level of gluten intolerance with symptoms so mild that you don’t even pay attention to them anymore. It gets to the point where feeling less than 100% is so normal that you don’t know you can even feel better. When symptoms are present, though, the following are some more common indicators:

· Abdominal pain
· Bloating
· Diarrhea and/or constipation
· Fatigue
· Depression
· Frequent canker sores
· Dental enamel defects (vertical or horizontal grooves in teeth)
· Iron-deficiency anemia
· Low blood cholesterol
· Low blood levels of zinc, vitamin D and vitamin K

HOW DID THIS HAPPEN?
So, if gluten is so bad for us why then is it virtually everywhere? Most people think it is natural to eat grains, but really it’s not. Grains in their natural state are tough and pretty much indigestible. About 10,000 to 15,000 years ago, our ancestors in the Middle East learned that grains needed to be processed in various ways to become edible. (For example, ground up with stone grinders, made into flour and then cooked.) Eventually our ancestors began to plant and reap grains. This development is known as the Agricultural Revolution, and it dramatically changed the course of history. Such a strong departure from our original diet has set us up for many health problems.

After the Agricultural Revolution the next major shift in our diet came during the Industrial Revolution in the late 1800’s when the steel-roller mill was developed. This invention made the refining process of whole wheat grain and sugarcane a fast and inexpensive process. As a result, white flour and sugar became affordable and easily available. Refined wheat flour, also known as white flour, is stripped of nutrients and fiber and is usually very high in carbohydrates. Examples of refined grains in today’s diet would be pastas, rolls, breads, muffins, cookies, cakes, breakfast cereals, bagels, pretzels, tortillas and pizza dough. Need I go on? Consequently, refined grains are difficult to avoid without consciously working at it.

In the middle of the twentieth century (1940’s-1960’s) the Fast Food Movement took over society making food that was convenient and easily transportable. Fast food restaurants like McDonald’s Taco Bell, Dunkin’ Donuts and Domino’s Pizza began popping up all over the country and supermarkets introduced lines of convenience foods with high shelf lives that made up most of the items on the inner aisles. Grains even found their way into the meat industry. Prior to World War II 90 percent of cattle was grass fed, not grain fed. In the 1970’s, due to an American grain surplus and the discovery that grains fatten cattle faster, feedlots became commonplace throughout the US farm belt and grain-fed livestock became the norm not only in the beef industry but in the production of virtually every other kind of meat. In the 1980’s the fat-free movement became the latest rage. People responded by loading up on fat-free, usually sugar rich, refined-grain products, such as crackers, fat-free cookies and rice cakes. Today we’re not so quite fat phobic as we were in the 80’s but we are consuming more high-fat, grain based combinations (pizza, nachos, quesadillas, pastas, etc…). These combinations is what has lead our American population to be estimated as Sixty-one percent overweight with heart disease, Type 2 diabetes and cancer on the rise.

HELP ME!
· Reduce or avoid grains and eat more non-starchy vegetables in their place
· Avoid sugar, fructose, high-fructose corn syrup and other concentrated sweeteners
· Enrich your diet with protein
· Increase your intake of omega-3 fats and eliminate the bad omega-6-rich vegetable oils and trans-fats
· Emphasize mono-saturated fats, such as olive oil, avocadoes and nuts
· Opt for foods in as natural and fresh state as possible

As gluten sensitivities become more common in the United States many resources are now available to make living a gluten free lifestyle even easier. Many grocery stores are starting to carry lines of gluten free products and baking supplies. There are also many restaurants that now have gluten free menus. To find restaurants that are gluten free in any area you are traveling go to http://www.glutenfreerestaurants.com and you can type in any zip code to find the closest gluten free menus.

Going gluten-free is not a diet but a lifestyle change. It requires new shopping habits, new cooking habits and new eating habits. And remember special treats are okay just don’t overdo it. Substituting processed gluten free “junk” foods is not the answer either. Take this time to explore the world of fresh fruits, vegetables and lean meats and start on the road to a healthier you!

YUMMY RECIPE

2009-08-17T18:20:00.001-05:00

I made gluten-free carrot raisin muffins today. SO GOOD!!

CARROT RAISIN MUFFINS

2 cups gluten-free all purpose flour (I used Bob Red Mill)
2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1/2 cup vanilla yogurt
1/4 cup unsweetened apple sauce
1/3 cup honey
1 teaspoon vanilla extract
2 tablespoons orange juice
1 cup carrot, peeled and shredded

1/2 cup raisins Preheat an oven to 350 degrees F. Grease 14 muffin cups, or line with paper muffin liners.

Combine flour, baking soda, pumpkin pie spice, and salt in a bowl.

Whisk together yogurt, unsweetened applesauce, honey, vanilla extract and orange juice in a separate bowl. Gently fold in carrots into the yogurt mixture. Stir yogurt mixture into the flour mixture until just combined. Gently fold in raisins into batter.

Scoop batter into prepared muffin cups until nearly full. Bake in oven until toothpick inserted into the center comes out clean, 11 to 13 minutes. Cool in the pans for 10 minutes before removing to cool completely on wire rack.

Serves 14
110.4 Calories; 0.4g Fat (0.1g sat. fat); 0mg Cholesterol; 273.3mg Sodium; 25.8g Carbohydrates; 2.6g Fiber; 8.3g Sugar; 2.9g Protein