Disclaimer

I'm NOT a doctor. Information is for educational purposes only. Please consult a doctor before starting any kind of weight loss plan. I DO NOT endorse any of the Weight Loss Plans on this Blog. I'm just providing the information and links to them.

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8 Summer Steps for Healthy Living

In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to ad...

Wednesday, December 21, 2016

A Smooth Way to Start Your Day

(Family Features) A wealth of research shows that starting each morning with a nutritious breakfast delivers benefits throughout the day. If you’re pressed for time or simply need to mix up your morning routine, put a fresh spin on a time-saving favorite by making a smoothie bowl.

Smoothie bowls typically have a thicker consistency than traditional smoothies, and according to a recent study in the “American Journal of Clinical Nutrition,” the thicker the smoothie, the more full you will feel.

“I love smoothie bowls because they are a satisfying and satiating way to get a ton of nutrition in first thing in the morning,” said Carolyn Brown, a registered dietitian and nutritionist at Foodtrainers in New York City. “You can add in healthy ingredients that you might not be able to eat on a daily basis like spinach, basil, mint, cinnamon, nut butters or avocado.”

Brown points out that in her experience with clients, people love to eat with a spoon and find it more mentally and physically satisfying. The same goes for adding texture, such as a crunchy topping like goodnessknows snack squares. These satisfying, gluten-free snacks are crafted with the goodness of whole nuts, real fruits and toasted oats, with no artificial colors, flavors or sweeteners. Divided into four snackable squares per serving and nestled in a layer made with dark chocolate, one individual, two-bite square contains only about 40 calories.

Find out more about how doing a little good for yourself can go a long way at goodnessknows.com.

Apple Pie Smoothie Bowl

Recipe courtesy of Anna Luther of My Life and Kids

Smoothie
  • 1/2 cup Greek yogurt
  • 1 frozen banana
  • 1/2 cup unsweetened applesauce
  • 1/4 cup raw oats
  • 1/2 cup milk (or unsweetened almond or coconut milk)
  • 1 tablespoon cinnamon
  • 1 tablespoon vanilla
  • honey, to taste (optional)

Toppings

  • Diced apples
  • Shaved almonds
  • Cinnamon
  • goodnessknows apple almond & peanut dark chocolate snack squares

In blender, mix all smoothie ingredients until smooth. Add honey to increase sweetness, if desired. Add toppings before serving.

Oatmeal Banana Smoothie Bowl

Recipe courtesy of Alison Ray of So Chic Life

  • 2/3 cup rolled oats
  • 1/2 cup full fat coconut milk
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • sea salt
  • 1/2 cup almond milk, 2 percent milk or soy milk
  • 1 small banana (or 1/2 cup unsweetened applesauce)
  • goodnessknows snack squares (any flavor)
  • grated coconut, to taste

In small bowl, mix together oats, coconut milk, chia seeds, vanilla and pinch of salt. Cover and place in refrigerator at least 30 minutes, or overnight to help flavors soak in. In blender or food processor, combine oat mixture with remaining milk and half of the banana (or applesauce). Blend until smooth and creamy. Pour creamy oats into bowl, and top with snack squares, coconut and slices of remaining banana half.

Tip: To thin consistency, use additional milk.

Monday, December 19, 2016

Warm up to Veggie-packed Soup



(Family Features) When the weather outside is frightful, we could all use a cozy soup for supper. A steaming bowl of Rustic Vegetable-Beet Soup provides instant comfort.

The ease and convenience of Aunt Nellie’s pickled beets can’t be "beet"– no need to spend time peeling or pickling. This colorful mix of antioxidant-rich beets, sweet potato and carrots joins tender zucchini to create a soup that tastes like it simmered all afternoon; but in fact, comes together in under an hour. The sweet-tangy beets add an unexpected but welcome layer of flavor to this hearty soup.

For the finishing touch, a garnish of vibrant green, lemony gremolata brightens the soup’s flavor. Garlic, lemon and parsley may seem ordinary, but they come alive when combined. Crisp flatbread makes a perfect accompaniment to this meal-in-a-bowl.

For more recipes, or to learn more about Aunt Nellie’s beets and other products, visit www.AuntNellies.com.

Rustic Vegetable-Beet Soup

Ingredients

  • 1 jar (16 ounces) Aunt Nellie’s Whole Pickled Beets, well drained
  • 2 tablespoons olive oil
  • 2 medium onions, coarsely chopped
  • 2 medium carrots, coarsely chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 large cloves garlic, minced
  • 2 zucchini (about 5 ounces each), coarsely chopped
  • 2 cans (about 14 ounces each) vegetable broth
  • 1 teaspoon seasoned salt, optional
  • 1 can (15.5 ounces) chickpeas, drained and rinsed
  • Salt and pepper
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh dill

Gremolata:

  • 1 tablespoon minced fresh parsley
  • 1 tablespoon minced fresh dill
  • 2 cloves garlic, minced
  • 1 teaspoon grated lemon peel

Preparation

In large saucepan, heat oil over medium heat. Add onions; saute about 5 minutes or until softened. Add carrots, sweet potato and garlic. Saute 3-5 minutes or until vegetables begin to soften, stirring occasionally.

Add zucchini, broth and seasoned salt, if desired. Bring to a boil. Reduce heat and simmer, partially covered, about 15 minutes or until vegetables are tender. Add chickpeas; heat through. Season to taste with salt and pepper, as desired. Stir in parsley and dill. Stir in beets. Serve immediately topped with gremolata, if desired.

To make gremolata, combine all ingredients.

Serves 6

Friday, December 9, 2016

Holiday Weight Loss Tips

These holiday diet tips will allow you to eat what you want – and still lose weight.

The holidays are supposed to be the most wonderful time of the year, but for many weight-conscious women, they're anything but merry. That's because they spend the five weeks between Thanksgiving and New Year's navigating a dietary minefield, dodging festive yet fattening foods, like sugar cookies, pecan pie, and buttery mashed potatoes.

”But depriving yourself will only leave you feeling frustrated,” says Sharon Richter, R.D., a dietitian in New York City. “Eventually you'll give in, and that one taste of stuffing will lead to a second or third helping.”

Click here for the tips.


Wednesday, December 7, 2016

Low Carb Lemon Coconut Cake

This low carb lemon coconut cake has no added sugar, wheat free and gluten free.

Click here for the recipe.


Monday, December 5, 2016

Sugar Cut-out Cookies



This healthy sugar cut-out cookie recipe uses white whole-wheat flour, honey and lemon zest to make a delicious cookie perfect for decorating. Pull out all your cookie cutters and decorate these adorable cookies with natural decorating sugar and icing.

Click here for the recipe.


Friday, December 2, 2016

Healthy Eating for Teens

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.

By eating a varied and balanced diet as shown in the Eatwell Guide, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Some important nutrients to be aware of are:

  • iron 
  • vitamin D 
  • calcium
Eating healthily doesn't have to mean giving up your favourite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes and chocolate. These foods should be eaten less often and in smaller amounts.

Read more


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