Are you BORN TO BE WILD?? --->Challenge!
Joined: Oct 07
Posted: 21 Feb 2008, 16:12
OK - i'm away on vacation and had to come up with something so here is a great article about foods that lower cholesterol. I have a moderately high cholesterol count and it is primarily genetic. I have refused to go on meds because i genereally hate taking medicines (ironic seeing as my parents and grandparents were all Dr.s and Pharmacists! LOL!) But i believe that through diet and excercise i can impact my cholesterol count as far as my body will let me andthen it will find it's own "happy place". I don;t think we can all fit in that one number set they give us, we're all so different with different genetic backgrounds that i don't hink there is a right number for all of us. I believe in be healthy live healthy eat healthy and don't let these standards people set, drive you crazy!
Top 10 Cholesterol-Fighting Foods
The best news about reaching healthy cholesterol levels? It's a delicious journey!
By Paula Rasich , Paula Rasich is a reporter for Prevention.
Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Have a little chocolate--guilt-free! These, and more, eating strategies can help lower "bad-guy" LDLs, maintain "good-guy" HDLs, AND help you reduce your risk of heart attack and stroke.
What follows are Prevention's choices for the top cholesterol-lowering foods. If you're already eating plenty of them, keep up the good work. If not, begin adding them into your diet today.
The Smart, Delicious Alternative Reducing saturated fat is the single most important dietary change you can make to cut blood cholesterol. Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat.
Why is saturated fat so bad for your heart? The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially low-density lipoproteins (LDL)---the bad cholesterol. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening.
Beyond replacing saturated fat, research suggests that compounds in soy foods called isoflavones may also work to reduce LDL cholesterol.
Eat Some Today Not familiar with soy foods? The basics include tofu, soy nuts, soy flour, and enriched soymilk. Great-tasting, protein-rich meat alternatives include soy sausage, and breaded cutlets and nuggets that taste like chicken. Crumbled soy--an alternative to ground meat--works well in chili, burritos, lasagna, soups, and casseroles. Add tofu to chili, eggs, or casseroles. It absorbs the flavor of whatever you're cooking. You'll find many soy products in the produce section of the supermarket.
What about soy supplements? Research shows that isoflavone supplements alone don't work. To lower cholesterol, you need the whole soybean with its unique protein, phytates, and isoflavones, which may all act together.
Get This Much The FDA recommends getting at least 25 grams of soy protein each day. Consuming 25 grams of soy protein daily lowers high cholesterol.
The High Fiber Solution Except for your morning wheat bran, no food is more fiber-rich than beans. And beans are especially high in cholesterol-lowering soluble fiber. Eating a cup of any type of beans a day---particularly kidney, navy, pinto, black, chickpea, or butter beans--can lower cholesterol by as much as 10 percent in 6 weeks.
Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This may be why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables.
Eat Some Today Keep your cupboards stocked with canned beans of all kinds: black, white, kidney, fat-free refried, etc. (as well as instant bean soups). You'll always have the makings of a delicious, healthful dinner on hand. Beans add protein and fiber to any dish and can be used in salads, stuffed baked potatoes, veggie chili, or pureed for sandwich spreads. And since they come in cans, beans are handy to use. But remember to rinse canned beans first--they're packed in a high-sodium liquid. Get This Much Eat beans five or more times a week. For the greatest health benefits, both the FDA and the National Cancer Institute recommend that adults get 25 to 30 g of fiber each day.
Amazing Heart-Friendly Fat Research has shown certain types of fat actually protect against high cholesterol. Omega-3 fatty acids--found in salmon and other cold-water fish--help lower "bad" LDL cholesterol, raise "good" HDL cholesterol, and lower triglycerides.
Salmon is an excellent source of protein because it is high in omega-3 fatty acids called EPA and DHA that are good for your heart while low in cholesterol and saturated fat.
Eat Some Today To get the most omega-3s, choose salmon, white albacore tuna canned in water, rainbow trout, anchovies, herring, sardines, and mackerel.
Get This Much The American Heart Association now recommends eating at least two servings of fish every week, preferably fatty fish, by far the richest sources of fish-oil omega-3s.
Healthy Fats, Lower Cholesterol Avocados are a great source of heart-healthy monounsaturated fat?a type of fat that may actually help to raise levels of HDL ("good"cholesterol) while lowering levels of LDL ("bad" cholesterol). And these delectable green orbs pack more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. So the combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.
Eat Some Today Avocado is a bit high in calories. Your best strategy: Use this luscious veggie in place of another high-fat food or condiment.
Get This Much The American Heart Association recommends that you get up to 15 percent of your daily calories from monounsaturated fats like those contained in avocados, but some heart experts recommend an even greater percentage. (In an 1,800-calorie diet, 15 percent translates into 30 grams per day.) FYI: A whole avocado has about 300 calories and 30 g fat.
The Ancient Herb for Heart Health For thousands of years, garlic has been used in nearly every culture in the world, and not just to repel evil. Its nutritional value and flavor have made it a kitchen staple. Ancient Egyptians ate garlic for stamina; in modern times, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps stop artery-clogging plaque at its earliest stage (called nanoplaque). How? Garlic keeps individual cholesterol particles from sticking to artery walls.
Eat Some Today Next time you hit the supermarket, pick up a tub of freshly peeled garlic cloves, and challenge yourself to make sure it's gone before the "best by" date. Chop up and toss on pizza, in soups, or on side dishes.
Get This Much To reap benefits, try for 2 to 4 fresh cloves a day.
The Heart Healthy Green Giant Spinach contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just a 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging.
Eat Some Today Look for 9-oz bags of baby spinach leaves that you can pop in the microwave (ready in 3 minutes). Top with 2 tablespoons of Parmesan and 1 tablespoon of toasted sunflower seeds. Add a roll, and you've got a heavenly low-cal dinner for one. Get This Much: Spinach is the richest source of lutein. Shoot for a ½ cup a day.
Best Spreads for Your Breads Two margarines are proven to help lower your cholesterol numbers: Take Control and Benecol. They do so by blocking the absorption of the cholesterol contained in your food and bile.
Take Control margarine is made with plant sterols that are proven to lower both total and LDL cholesterol by up to 14 percent. The plant stanols in Benecol margarine work the same way. Both the National Cholesterol Education Program and the American Heart Association recommend these margarines.
Eat Some Today Spread these margarines on your toast or bagel in the morning or for a mid-day snack. The only side effect is reduced beta-carotene absorption. To compensate, make sure you eat extra carrots, spinach, sweet red peppers, or sweet potatoes.
Get This Much In studies, three servings a day of Benecol helped drop total blood cholesterol by an average of 10 percent and LDL cholesterol by 14 percent. Take Control helped drop total cholesterol an average of 6 to 8 percent and LDL by 7 to 10% with one to two servings a day. Check labels for serving size.
Cholesterol-Lowering Walnuts, Cashews, and Almonds
Go (Mixed) Nuts! A moderate-fat diet that's rich in the healthy monounsaturated fats found in nuts may actually be twice as good for your heart as a low-fat diet. Nuts also have vitamin E, magnesium, copper, and phytochemicals that have been linked to heart health. And walnuts are also rich in omega-3s. People who eat nuts regularly have less heart disease and other illnesses than people who don't. The heart-healthy monounsaturated fats they contain are also better for your joints than the polyunsaturated fats found in corn and safflower oils.
Eat Some Today The key is moderation: Nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle 2 tablespoons a day on cereal, veggies, salads, or yogurt. Or add them to your diet by sprinkling chopped nuts on stir-fries. Almonds, hazelnuts, or walnuts can be added to pilafs. Make a trail mix with your favorite nuts, seeds and dried fruit.
Get This Much Aim for 2 tablespoons of chopped nuts five times a week, or a small handful as a snack 3-4 times a week.
The Hot and Cool Superdrink Tea, whether it's iced or hot, delivers a blast of antioxidant compounds. Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls. These powerful antioxidants may even reduce cholesterol and even lower blood pressure.
Drink Some Today Enjoy a cup of hot or iced tea. Although convenience iced teas still have high antioxidant levels, most homemade iced tea (both hot-brewed and fridge teas) have even more antioxidants . So, if you want the very max, make your own.
Get This Much A cup of hot tea actually contains more antioxidants than a serving of any fruit or vegetable. Both green and black teas have high antioxidant levels. Enjoy at least one cup of tea every day.
The Sweet Heart Bonus Want to help your heart the next time you indulge in chocolate candy? Choose the dark or bittersweet kind. Compared to milk chocolate, it has more than three times as many antioxidants. These flavonoid antioxidants work to keep blood platelets from sticking together and may even help keep your arteries unclogged. Milk chocolate is good too, having as much antioxidant power as red wine. And what about white chocolate? Sorry, it has no flavonoids at all.
Eat Some Today The levels of flavonoids in chocolate vary, depending on where it is grown and handled and how it is processed. Researchers have been studying a variety of chocolate, developed by Mars, Inc., with guaranteed high-flavonoid levels. You can find it now in Mars Dove bars. To control the calories, buy Dove dark chocolate Promises. Indulge in one flavorful, high-flavonoid morsel daily, for just 42 calories and 2.6 g of fat.
Get This Much Research shows that about an ounce of chocolate a day increases good cholesterol and prevents bad cholesterol from oxidizing.
Joined: Oct 07
Posted: 21 Feb 2008, 16:26
OK part 2
recipe: Sizzling Salmon-and-Spinach Salad with Soy Vinaigrette
3 tablespoons thinly sliced green onions
3 tablespoons rice vinegar
3 tablespoons low-sodium soy sauce
1 tablespoon water
1 teaspoon sesame seeds, toasted
1 teaspoon bottled minced garlic
1 teaspoon dark sesame oil
1/2 teaspoon chile paste with garlic or 1/4 teaspoon crushed red pepper
2 teaspoons dark sesame oil, divided
4 cups thinly sliced shiitake or button mushroom caps (about 8 ounces)
1 cup (1-inch) sliced green onions
1 cup fresh or frozen corn kernels, thawed
4 (6-ounce) salmon fillets (about 1 inch thick)
8 cups baby spinach
1 cup fresh bean sprouts
1 cup red bell pepper strips
To prepare dressing, combine first 8 ingredients in a small bowl, and stir well with a whisk.
To prepare salad, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add mushrooms and 1 cup onions; sauté 8 minutes. Stir in corn; remove from heat.
Place the fish on a foil-lined baking sheet; brush evenly with 1 teaspoon oil. Broil 8 minutes or until fish flakes easily when tested with a fork.
Place 2 cups spinach on each of 4 plates; top each serving with 1/4 cup bean sprouts, 1/4 cup red bell pepper, 1/2 cup mushroom mixture, and 1 fillet. Drizzle about 2 tablespoons dressing over each salad.
CALORIES 418(40% from fat); FAT 18.8g (sat 3.2g,mono 8.3g,poly 5.1g); PROTEIN 42.9g; CHOLESTEROL 111mg; CALCIUM 163mg; SODIUM 549mg; FIBER 7.8g; IRON 6.1mg; CARBOHYDRATE 21.8g
Cooking Light, MAY 2001
Joined: Sep 07
Posted: 21 Feb 2008, 16:39
Apologies in advance if I appear rather shallow in my post for this particular challenge, but I am extremely fortunate not to suffer from any particular illnesses or ailments, so the best I could come up with is cellulite, of which I have plenty!
Let's start with some facts and some fictions:1. Cellulite is simply fat
False. Cellulite is mostly fat that has been damaged and is the result of poor circulation and drainage. Dr Elizabeth Dancey, a London cosmetic medicine practitioner and author of The Cellulite Solution, says women's fat cells are held in supporting fibres that are not as closely interconnected as men's.
An inactive lifestyle results in the fibres tightening their hold on the fat cells which then leads to that stubborn, ugly dimpling we call cellulite. So do watch your weight and don't be a slave to your desk or sofa!2. Cellulite is hereditary
True. Just as some families are susceptible to certain diseases, the possibility of extreme cellulite being present is no different. But hormones, diet and lifestyle play an important role too, so if your mum and grandmother have or had cellulite, it doesn't mean to say that you can't influence it. Therefore, the sooner you take care of yourself, the better.3. Having cellulite means you are overweight
This is one of the most common myths and can be very frustrating for those people who are not overweight. Over 80 per cent of women in the western world have cellulite to some degree and that includes skinny people and even supermodels (Tyra Banks has admitted to having cellulite).
Keep on top of your weight to avoid 'yo-yoing', which stretches the connective tissue in your skin and makes cellulite worse. And if your weight's fine, don't try to lose more in a bid to reduce cellulite. The chances are it won't make much difference.4. It gets worse as you get older
Unfortunately, for the majority of us, this is true, says Dr Dancey. Cellulite starts to form as soon as oestrogen levels increase at puberty, and it should be remembered that it is a degenerative condition. As the years pass, we tend to be less active, put on weight and the skin thins.
As a result, fat cells get bigger, supporting fibres stretch, circulation decreases, more fluid gets trapped and the puckering effect makes cellulite more obvious. To stop unnecessary amounts of toxins building up in trapped fluid, cut down on the worst offenders: caffeine, alcohol and nicotine.5. Drinking water will improve cellulite
False. It won't fix the condition. Most of us are more dehydrated than we think and it's the outer organ, the skin, that goes without, as the water you do have is used by the vital internal organs first. However, aim to drink 1.5 litres of water a day to maintain a healthy lymphatic system to remove waste products and keep water levels in your skin at an optimum level. Don't drink too much as swelling under the skin can make cellulite look worse.Tip: on the subject of water, start body brushing three times a week in your shower and massage towards the heart to boost lymph drainage and your general circulation.6. Exercise will smooth out cellulite
True. Although it won't get rid of it, as even athletes can have cellulite. The fact that working out improves circulation, removes excess fluid and tones muscles, means that skin will look smoother, regardless of the cellulite.
To stimulate your circulation and boost lymphatic drainage you need to think of your diaphragm and stomach muscles as a piston, so you need to aerobically exercise your whole body for around half an hour up to five times a week for best results. Include dancing, cycling, sit-ups, squats and leg curls and finish with long stretches.7. A healthy diet will prevent cellulite
Not really. Of course, a healthy diet is always a good idea, but it doesn't mean that you won't get cellulite at all.
'We do know that anti-oxidants neutralise free radicals, which are implicated in the cause of cellulite and improve micro-circulation,' says Dr Dancey. 'Essential fatty acids, like Omega 3 and 6, are also anti-inflamatory and reduce cells sticking together.'
She advises lots of coloured fruit and vegetables, especially broccoli and blueberries, along with fish oil in your diet, while steering clear of junk food and artificial sweeteners.8. Liposuction is the only answer
Not so. Even if you can afford the £3000 price tag, it's your last port of call for shifting areas of stubborn fat deposits and it may not even remove that cottage cheese-like cellulite. In fact, it's a traumatic procedure that could impair your circulatory and lymphatic system, and has left many women with fewer inches but more lumps and bumps than before.
Lifestyle, diet, exercise, body brushing and massage with contouring products that contain marine extracts, caffeine or juniper oil take priority on your anti-cellulite list.
RecipeSmoked Mackerel with Wholesome Salad
100g smoked mackerel fillet
1/2 bag mixed dark-leaved salad leaves, eg spinach, watercress
1 tsp sunflower seeds
1 tsp dried cranberries
Simply heat up the mackerel in the microwave(it only takes a minute) and serve on a bed of salad leaves, sprinked with the sunflower sends and dried cranberries.
We had this meal for dinner this evening, and it is heavenly
! Full of all those lovely fish oils, and coloured fruit and vegetables - and just about the fastest food possible!!
Now, what did I do with that body brush...
My weight-loss journey, so far...
09/07/2007: 210lb - BMI 36.6
20/08/2007: 196lb - BMI 34.2 (1 stone lost)
29/10/2007: 182lb - BMI 31.7 (2 stone lost)
14/01/2008: 168.5 - BMI 29.4 (3 stone lost)
31/03/2008: 151.5 - BMI 26.4 (4 stone lost)
09/06/2008: 139.2 - BMI 24.4 (5 stone lost and goal weight reached!!)
Joined: Oct 07
Posted: 21 Feb 2008, 16:43
SOY: I eat edamame often as a snack, you can buy it in the pod, in a bag, precooked and frozen then you thaw it in the microwave for 5 minutes and remove, sprinkle with sea salt and eat.
BEANS: I already gave you guys my tuscan bean soup in the last challenge but i also like HUMMUS which is pureed chickpeas - you can make it if that's your thang, but i buy it already made and it's great for dipping baby carrot sticks in.
CHOCOLATE: Well what i like to do is buy the Ghirardelli's semi-sweet dark chips, melt them in a double boiler and then dip fresh strawberries in that! 1 point WW friends!
OK THAT'S ALL I GOT!
I'm having the hummus as an appetizer & making the salmon and strawberries tonight.I made in just under the wire -- i dunno if i did this challenge right but in anycase, it'll be a good din-din tonight!
Joined: Dec 07
Posted: 21 Feb 2008, 16:58
Lucybell, that information on Cellulite was awesome! Thanks for posting!
Joined: Feb 07
Posted: 21 Feb 2008, 17:15
I suffer from gastrointestinal discomfort in the form of stomach spasms. I have studied herbs that can help with my condition and among many, is Fennel, described below.
Fennel (Foeniculum vulgare [Latin]) is a tall perennial herb native to the Mediterranean. It has a sweet licorice taste, and is widely used in Mediterranean cuisine. The leaves, bulb, and stalk of fennel are edible (it looks like white celery); its seeds are used as both a spice in cooking and to make herbal medicines.
Fennel has been used to treat digestive ailments since the time of the ancient Egyptians. Recent studies support the traditional use of fennel as a digestive aid. It has been shown to relieve intestinal spasms and cramping in the smooth muscle lining of the digestive tract, which helps relieve uncomfortable gastrointestinal symptoms. Commission E, an expert panel in Germany that evaluates the safety and effectiveness of herbs, endorses fennel for the treatment of digestive upsets, including indigestion, gas pains, irritable bowel syndrome, and infant colic. Some studies have shown the effectiveness of fennel to be comparable to that of Mylanta and Gaviscon, and simethicone-containing medications.
I have discovered a simple recipe for cooking fresh fennel that I will cook tomorrow, after I have gone to buy it.......
Slice the root of the fennel, or all of it for that matter, in 1 tablespoon of olive oil until soft. Season to taste with fresh sauted garlic, salt and pepper.
In order to succeed at weight loss I must be:
become the person I WANT to be, not the overweight person that I am
Joined: Dec 07
Posted: 21 Feb 2008, 17:34
Neat challenge.I am from The yellow Lamborghinis
1. Change the effect arthritis is having on my body-especially in my hands. I have very bad arthritis in my hands and am taking a perscription drug for the pain. it is common osteoarthritis and my hands are somewhat deformed by it. BUT I do still knit and do crafts, garden etc.
are good for arthritis. They help reduce the inflammation. This is great because I love all forms of Curry,
3. My recipe:TANDOORI CHICKEN
1 cup nonfat plain yogurt
1 small onion
2 cloves garlic, minced
1 1/2 tablespoons lemon juice
1 teaspoon chopped fresh cilantro
1/2 teaspoon paparika
1/2 teaspoon cumin
1/2 teaspoon turmeric
1/2 teaspoon ginger
1/2 teaspoon salt or to taste
1/4 teaspoon ground pepper
1/4 teaspoon cinnamon
pinch of ground cloves
4 bone in chicken thighd, skinned and trimmed of fat-I am sure you can use chicken breasts too.
1. Stir together yogurt, onion, and garlic in a shallow dish. Add lemon juice, cilantro, paparika, cumin. turmeric, ginger, salt, pepper, cinnamon, and cloves. Add chicken and coat well. Cover and marinate in the refrigerator for at least 2 hours or overnight.
2. Preheat oven to 500 degrees F. Coat a wire rack with cooking spray and set it over a foil covered baking sheet. Place chicken on the prepared rack
3. Bake the chicken until brown and no trace of pink remains in the center, 25-30 minutes. Serve Hot.
yeild 4 servings
Dietary fiber 0g
"Our lives improve only when we take chances - and the first and most difficult risk we can take is to be honest with ourselves." - Walter Anderson
"You may be disappointed if you fail, but you are doomed if you don't try." Beverly Sills
Goals: Caloric Intake for dieting 1800
Joined: Oct 07
Posted: 21 Feb 2008, 17:51
For Red Ferrari's. I made the apple crisp for supper tonight. I changed it a little bit, Instead of grapenuts I used my fiber one ceral, I hit it with my meat mallet and made it coarse (kinda like graham cracker crumbs) then added the sweetner and cinnamon. We haven't had supper yet but I tasted mine and its deliscious.
WARNING ON THIS RECIPE: the raspberry ice drink mix does turn the apples pink and leaves a red sauce in the dish... it will STAIN anything it drops on. there was some on the bottom of the dish I microwaved them in, when I sat it on the counter I wiped it up immediately but had to get cleanser and bleach to get the red stain off my counter top! I don't think I'll make this again. Just plain sweetener and cinnamon would have made me happy on the apples.
Refocus Bootcamp Challenge
starting weight 155.8 4 week challenge
Joined: Dec 07
Posted: 21 Feb 2008, 18:31
I made my challenge recipe last night and it was pretty good. Will try the caesar recipe again. Overall though I thought it needed something-- tomatoes maybe, but I didn't have any.
"Whether you think you can, or you think you can't, you're right." --Henry Ford
Joined: Jul 07
Posted: 21 Feb 2008, 20:25
for protein and calcium. Definite musts for dieters who want to stay strong
1/2 ripe banana
3-4 oz vanilla nonfat yogurt
3/4 cup organic skim milk
1/2 scoop vanilla whey protein
3/4 cup frozen strawberries
blend until smooth
Yummy before going to the gym. will get you through the weights and the cardio!
Joined: Dec 07
Posted: 21 Feb 2008, 20:25
mbhpro for the Blue Bugatti's
In December of last year, after having bloodwork done, my doctor told me that my cholesterol was too high and that she was giving me 3 months to try to bring it down with diet and exercise. I really want to bring my cholesterol down this way instead of taking medication. I have read about many foods that help lower cholesterol such as low fat meats, olive oil, garlic, etc. I found a recipe that incorporates the lean meat and olive oil. This is also a crockpot recipe which makes it even better!
I tried this recipe and found it to be very good even though after reading the list of ingredients, I wasn't sure about how the flavors would mix. It is a surprisingly good combination and it makes a tasty meal!
I got this recipe from a slow cooker cookbook named "Fix-It and Forget-It Diabetic Cookbook"
CHICKEN WITH APPLESAUCE
4 BONELESS, SKINLESS CHICKEN BREAST HALVES
SALT TO TASTE
PEPPER TO TASTE
2 TBSP. OLIVE OIL
2 CUPS APPLESAUCE, UNSWEETENED
1/4 CUP BARBECUE SAUCE
1/2 TSP. POULTRY SEASONING
2 TSP. HONEY
1/2 TSP. LEMON JUICE
1. Season chicken with salt and pepper. Brown in olive oil for 5 minutes per side.
2. Cut up chicken into 1" chunks and transfer to slow cooker.
3. Combine remaining ingredients. Pour over chicken and mix together well.
4. Cover. Cook on High 2-3 hours, or until chicken is tender.
5. Serve over rice or noodles. (I did not do this since I'm on the SB Diet. But you could always serve broccoli or another vegetable as a side dish.)
I also made a salad with lettuce, cucumbers, red peppers, mushrooms, lowfat feta cheese crumbs and a dressing made with 1 TBSP. of olive oil and 2 TBSP. balsamic vinegar.
If anyone tries this chicken recipe, drop me a note and let me know if you like it.
Taking It One Day At A Time
Joined: Oct 07
Posted: 21 Feb 2008, 22:47
An ailment that is giving me trouble for the past 6 months is eczema. The palms of my hands and the soles of my feet are raw from it. I found that black currents are good for eczema so I am posting a recipe for black current jam (sugar free of course). Black Current Jam
3 c. Black currents
2 c. water
1 pkg. powdered fruit pectin
5 c. Splenda
Crush black currents thoroughly. Add water and fruit pectin, stirring until pectin is dissolved. Heat over medium-high heat until boiling, stirring often. Boil for 5-10 minutes, then add splenda. Boil another 3-5 minutes until thick, stirring often. Remove from heat and put in 4 jelly jars.
Start weight May 5th, 2008: 186
Week 1: *188 * 2 lbs. gain - 250 minutes of exercise
Week 2: *187 * 1 lb. loss – 120 minutes of exercise
Week 3: *186 * 1 lb. loss - minutes of exercise
Week 4: *190 * 4 lb. weight gain - minutes of exercise
Week 5: *current weight * (loss/gain in lbs) - minutes of exercise
Week 6: *current weight * (loss/gain in lbs) - minutes of exercise
Week 7: *current weight * (loss/gain in lbs) - minutes of exercise
Week 8: *current weight * (loss/gain in lbs) - minutes of exercise
Joined: Sep 07
Posted: 21 Feb 2008, 22:54
I am completing the challenge this week by reviewing the recipe for creamed spinach that I found at allrecipes.com
I modified it in the following ways (I can never stick to the recipe, I'm afraid, LOL). I made a quarter of the recipe, used cream instead of milk and I doubled it, used more garlic, omitted the flour, doubled the parmesan cheese, and added equal parts ricotta cheese as parmesan. The ricotta was a suggestion from someone who posted a review on the allrecipes.com website. It sounded yummy.
I had never had creamed spinach before and I absolutely loved this recipe. My husband liked it too and he isn't a big fan of spinach. It reminded me of these spinach dumplings my mom makes with ricotta and flour to hold them together. She pours marinara sauce over them. I can't make them because you really need the flour to hold them together, but this creamed spinach has a similar taste. I loved it. It kind of brought back memories from my childhood.
Love the food that loves you back.
Take it one day at a time!
Joined: Jul 07
Posted: 22 Feb 2008, 08:24
Finally!! Time for me to post for the BLACK PORCHES!!
I seem to have many issues with pain and most of them revolve around inflammation. Unfortunately, I also have a stomach that does not seem to like anti-inflammatory medicines! (Unbeknownst to me!) So, here is an anti-inflammatory friendly dish!!
Honey-soy Broiled Salmon
One sweet, tangy and salty mixture does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a Meal: Serve with brown rice and sauteed red peppers and zucchini slices.
1 scallion, minced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
1 teaspoon minced fresh ginger
1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 teaspoon toasted sesame seeds (see Tip)
1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
TIP: How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
TIP: To toast seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Lets BURN SOME MORE RUBBER!!!!!!!!!!!!!!
~Pit Boss Bully
I have my own personal, vacation weeks for sale in Mexico!! Feel free to email me for more info... $700 for 2adults, 2 children, 7 nights!! =D
BMI = 38.2
start = 44.8
Around the World in 42 Days Challenge: 1 lb
Ride 'Em Challenge: 9 lbs lost
Born To Be Wild Challenge: 8 LBS LOST
Joined: Jan 08
Posted: 22 Feb 2008, 09:16
ROCK ON WHITE CORVETTES...
WEEK 4 CHALLENGE - My family has a strong history with High blood pressure.All adults are on some type of "forever" medicine for it in my family and I just refuse to have to take a pill for the rest of my life if I can try to avoid it. Below is some information on foods that help lower it. Here are some tips off of the ask an expert website:
As for high blood pressure, here are some tips to help reduce it:
1. Lose weight if you are overweight. A small weight loss (5-10%) can reduce blood pressure.
2. Cut back on table salt and sodium. Sodium is found in everything from brats to soy sauce. Try to avoid processed meats like bologna, salami, hot dogs, sausage, bacon and pickleloaf. Canned soups, sauces and frozen meals can also be high in sodium. Look for canned goods without added salt and frozen entrees with less than 400 mg sodium per serving if possible.
3. Eat more foods high in potassium. Potassium is a mineral that aids in blood pressure regulation. Foods containing potassium include sweet and white potatoes, oranges, cantaloupe, prunes, peaches, greens, broccoli, spinach, tomatoes, dried (soup) beans, and yogurt. It is more difficult to limit potassium in your diet than increase it.
4. Get regular exercise. Exercise aids in weight, cholesterol and blood pressure reduction. Aim for at least 30 minutes 5 times/week. If you have not been exercising, check with your doctor before starting a program.
5. Reduce stress in your life. Stress from road rage or other daily triggers can increase blood pressure. Find ways to relax like reading, walking, getting a massage or talking with friends.
So, reading this, I looked to the FS recipe section for recipes high in Potassium and found the below recipe posted by a FS member.
Member Recipe: Chicken, Tomatoes and Rice Gumbo
A one pan meal that's a mishmash of goodness.
1 cup minute rice (I used brown rice
1 lb ground chicken
18 oz tomatoes
1 cup, chopped onions
2 cloves garlic
3 tbsps chili powder
2 tbsps , leaves Italian seasoning
1 can cream of chicken soup (I used fat-free soup)
2 cups chicken stock (used low sodium)
Brown chicken (or turkey) in non-stick fry pan.
Add chopped onions and garlic minced or pressed.
When chicken is no longer pink, drain and add canned tomatoes.
Add cream of chicken soup.
Add chicken stock and rice.
Bring to a boil and then simmer until rice is cooked (about 20 minutes). Add more chicken stock if rice is not softening.
Serve with a dollop of fat-free sour cream or a sprinkle of parmesan cheese. Enjoy!
I did alter it a bit as I used brown rice and added steamed greenbeans and brocholi, and used fat free (didn't know they made this)cream of mushroom soup. It was delicious,quick, almost like a stew and my family also loved it.
Sorry this is so long, but I hope that other FS members learn something from the info as I have....
GO WHITE CORVETTES GO!!!!
Skinny girl wants out... set her free!!!!!!
Joined: Jul 07
Posted: 22 Feb 2008, 10:44
GO BLUE BUGATTI'S!
Even though only a few members of my family have had cancer, it still remains high on my list of health priorities to try to prevent. Also osteoporosis is another health concern of mine.
Dr. Oz talks about a Calcium
and Vitamin D
Besides boosting your bone health, taking vitamin D
with your calcium
could give you another big benefit: protection from cancer.
It's true. This powerful pair may help reduce the risk of five different kinds of cancer, according to a recent study.
Healthy postmenopausal women taking vitamin D
daily with their calcium over 4 years had fewer breast, colon, lung, lymph/leukemia, and uterine cancers than women taking calcium alone. (And here's another condition the combo might help thwart.) How the vitamin might defend against cancer still needs to be determined, but researchers know that certain genes and cells need adequate D
to do their jobs flawlessly.
Since the winter months tend to be short on sunlight, taking a supplement and getting more vitamin D
in your diet can help protect you from shortages of the sunshine vitamin. In addition to a supplement, you can also get a boost from salmon and other fatty fish, fortified cereal, and dairy products. Artichoke and Red Pepper Frittata
* 2 teaspoons extra-virgin olive oil, divided
* 1 medium red bell pepper, diced
* 2 cloves garlic, minced
* 1/4 teaspoon crushed red pepper
* 4 large eggs
* 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
* 1/4 cup freshly grated Parmesan cheese
* 1 teaspoon dried oregano
* 1/4 teaspoon salt, or to taste
* Freshly ground pepper, to taste
1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
2. Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
3. Set a rack about 4 inches from the heat source; preheat the broiler.
4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.
Nutrition Information: Per serving, serves 2
Calories:305, Carbohydrates:18g, Fat:18g, Saturated Fat:6g, Monounsaturated Fat:8g, Protein:21g, Cholesterol:432mg, Dietary Fiber:8g, Potassium:639mg, Sodium:734mg
Nutrition Bonus: 126 mg vitamin C (200% dv), 140 mcg folate (35% dv), 227 mg calcium
2007 CHRISTMAS CHALLENGE: GOAL -10 lbs LOST -13 lbs
2008 BORN TO BE WILD CHALLENGE:Blue Bugattis, 4th Place LOST -9 lbs
2008 AROUND THE WORLD CHALLENGE:Globe Trotters, LOST -4 lbs
Joined: Nov 07
Posted: 22 Feb 2008, 11:10
For me, one of the most important reasons for losing weight (aside from the obvious benefits of being at a healthy weight) is to work to postpone knee replacement surgery as long as possible.
Although, since losing almost 50 pounds, there is a HUGE difference in the way my knees feel, it likely won’t change the fact that I have Grade 3 arthritis in my knees. According to my othro doc, I WILL at some point require knee replacements.
In researching a multitude of websites for foods that promote healthy cartilage and joints, I surely learned A LOT and spent countless hours reading.
The three most common foods that kept coming up were the Omega 3 fats, Pineapples and the acai (pronounced ah-sigh-ee) berry.
Acai Berry and the effects on inflamation
Acai is an all natural energy fruit which tastes like a vibrant blend of berries and chocolate. This fruit contains the most highly concentrated forms of anthocyanins known thus far through intense research.
These will neutralize enzymes that destroy connective tissue. The antioxidant capacity of Acai Berries prevents oxidants from damaging connective tissues and repairs the damaged proteins in the blood-vessel walls.
Although it is not popularly known, Acai berries are one of the most nutritious and powerful foods in the world. It has almost as much calcium as milk, and an amino acid profile similar to eggs.
The acai berries helps to protect the body from free radicals and inflammation, which are the two main causes of degenerative diseases and aging because of its unique nutritional composition. The antioxidants in Acai enable to prevent aging of the body and the skin by eliminating free radicals. Free radicals are an unstable molecule that misses to generate an electron in the body. Our bodies continue to produce free radicals as byproducts of normal metabolic processes and in reply to such environmental factors, such as pollution and radiation. If they are left alone then these free radicals can take electrons away from healthy cells and damage the DNA while increasing the risk of heart disease, cancer and other degenerative diseases.
Acai berry also plays a significant role combating inflammation. They fight inflammation and wrinkles similar to that of salmon and extra virgin olive oil. They can be found in many natural stores in capsules and powder. They can be taken as a capsule but you can use the powder or the fruit can be used to make smoothies, juice drinks or yogurt, and not only will it be very good for your health, it is also delicious and enjoyable to make. Since it is a fruit it can be consumed directly because it has no negative side effects.
“It is important that you consume omega 3 fats in your diet, as they are vital to your health. Omega 3 fats have many benefits which include lowering cholesterol levels, improving skin problems, and often easing joint problems.”
Pineapple: The only natural source of bromelain – a proteolytic enzyme that acts as a “clean-up crew,” digesting dead protein cells in case of injury or run-of-the-mill micro-tears that are part of the muscle-building process. Research suggests the bromelain in pineapple can also help reduce inflammation and relieve muscle soreness. Fresh or frozen pineapple has as much, if not more, bromelain activity than supplements. Pineapples also provide an excellent source of vitamin C (helps promote collagen formation and improve iron absorption) and manganese (supports metabolism and bone density).
I found all of this information from a multitude of websites and have no particular one that I can post a direct link to that will include ALL of the above information….if you google search for foods that promote healthy joints and tissues…..and read for a long time….you’ll find numerous foods to include in your diet. These are the three I plan to incorporate on a regular basis.
Following is a recipe for Grilled or Baked Salmon with a Pineapple Salsa.
Fresh Salmon with Pineapple Salsa
2 cups coarsely chopped fresh pineapple
1/2 cup chopped red sweet pepper
1/4 cup finely chopped red onion
3 tablespoons lime juice
1 tablespoon snipped fresh cilantro or chives
1 tablespoon honey
1 small fresh jalapeno pepper, seeded and finely chopped
1 (1-pound) fresh skinless salmon fillet, 1 inch thick, 1/4 teaspoon ground cumin
1. For salsa, in a medium bowl combine pineapple, sweet pepper, onion, 2 tablespoons of the lime juice, the cilantro, honey, and the jalapeno pepper. Cover and refrigerate up to 2 hours.
2. Lightly grease the rack of a grill or lightly coat with cooking spray. Preheat grill. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces. Brush both sides of fish with the remaining lime juice and sprinkle with cumin. Can also be baked with the same results.
3. Place fish on the grill rack, tucking under any thin edges. If using a covered grill, close lid. Grill until fish flakes easily when tested with a fork. (For a covered grill, allow 4 to 6 minutes. For an uncovered grill, allow 8 to 12 minutes, gently turning once halfway through grilling.) Serve the fish with salsa.
I plan to make this for dinner this evening and will post comments later this evening.
Huggies and GO BLACK PORSCHES
Joined: Jan 08
Posted: 22 Feb 2008, 12:54
Since I've gained all this weight I get really bad acid reflux
at night. I wake up in the middle of the night with this acidic, burning sensation in my chest and throat. Then I sit up, it gets better, I go back to bed, and within a couple of hours I'm awake with the burning again. Acid reflux
occurs when the acidic waste contents of the stomach flow into the esophagus. Unlike the stomach, the esophagus doesn't have a thick mucous lining to protect it from the damaging effects of acidic debris. If acid reflux is chronic, it causes swelling the redness in the esophageal and stomach tissues. This can lead to the destruction of the mucous lining in the stomach as well as stomach, esophageal, and duodenal ulcers.
Doctors have tried to cure acid reflux by surgically repairing the valve between the stomach and esophagus to keep it from opening up and letting stomach acids pour into the esophagus. The results of these operations have been disappointing, so there has to be another explanation for acid reflux. Acidic waste molecules in the stomach open the valve that closes off the stomach from the esophagus by causing it to go into a spasm. The acidic waste then flows into the esophagus. Since this acid is the waste product from improperly digested food, the way to get rid of acid reflux is to find foods that the digestive metabolism breaks down completely so that minimal acidic waste is left over.Aniseed
is a powerful herb that helps in digestive conditions and has many other benefits for your body. Use only the ash-colored anise called green anise, European anise or sweet anise. There are two other types of anise, star anise and caraway, that should not be used here.Peppermint
is another powerful herb for stomach conditions or heartburn. It helps in digestion, stomach distension, cramps, ulcers, and gas.Lavender
, known for it scent, has enormous healing activity for your body. It is also an excellent stomach aid. It is useful in reducing acid in the stomach.Pineapples
are a storehouse of enzymes and contain bromelain, an enzyme that reduces protein. Pineapples support digestion, reduce inflammation, and supports wound healing. The fresh juice has a high level of enzymes that will help you stop your acid reflux.Chicory
comes from a family of bitter herbs that contain endive and escarole. Boil 1 ½ cup of chicory root for 5 - 10 minutes. After it colds to room temperature, drink this tea to correct acid reflux or heartburn.
Even adding those herbs to your salad will help prevent acid reflux. Eating foods that are alkaline is the best way to avoid acid reflux and heartburn.
On this same website, I found this recipe for an herbal tea with anise, peppermint, and lavender. Sounds weird, I know, but yesterday I tried one cup in the morning, one cup a few hours before bed, and I slept all through the night! The problem is, I'm not much of a flavored-tea drinker. If I keep going without the reflux, though, I may have to become one!
Here is the recipe:Anise, peppermint, and lavender tea
Mix together equal amounts of aniseed, peppermint, and lavender. Make an infusion of this tea:
* Boil 2 ½ cup distilled water.
* Pour this water over a teaspoon of the herbal mixture.
* Let tea sit 3-5 minutes.
* Strain tea and add a little bit of honey if desired.
* Place tea in a thermos.
Drink up to 8 oz in the morning and 8 oz in the evening to get relief of acid reflux.
Article Source: http://EzineArticles.com/?expert=Rudy_Silva
I also found this recipe on about.com. It's a pineapple and chicken salad.PINEAPPLE CHICKEN SALAD
• 3 cups cooked chicken, diced
• 1 1/2 cups chopped celery
• 1/2 cup crushed pineapple, drained
• salt and pepper to taste
• 2 hard-cooked eggs, sliced, optional
Combine chicken, celery and pineapple; moisten with mayonnaise. Season with salt and pepper, to taste. Serve on lettuce and garnish with sliced egg, if desired.
This salad was quite tasty! I did use fat-free mayo, took the yolks out of my eggs, and added 1oz of low-fat cheese. Yummy!
Joined: Jan 08
Posted: 22 Feb 2008, 18:11
Last night I made my receipe, Porcupines in Tomato Sauce, for the lap 4 challenge. My husband and I both liked the receipe very well. I added a little more garlic to the sauce. Will make again. Tomorrow is the big weighin!!!! GO BLACK PORSCHES!!! Burn Rubber.
Let's get racing, towards our ultimate goal!!!
"Around the World in 42 Days" Challenge
Joined: Feb 07
Posted: 22 Feb 2008, 18:35
Tonight I cooked te herb fennel (good for stomach spasms).I browned one slice in pam, added garlic and salt, and it was somewhat starchy tasting. It was OK! I suppose I would recommend this for anyone with stomac trouble-although tonight was not a good test for it's medicinal purpose because I am feeling well. The true test of its usefullness will be when my stomach hurts next time.
In order to succeed at weight loss I must be:
become the person I WANT to be, not the overweight person that I am
I disagree with you Lousianagal. If you do Atkins correctly when you get to phase 4 you are eating a good healthy amount of carbs including fruits, legumes and nuts and seeds. You still are encouraged ...
on 30 Jan 15 05:53 PM
Updated IIFYM Protein Calculations
Email exchange with the If It Fits Your Macros site today: Hi guys. Did you reduce your default protein recommendation or did I find a bug on the site. I have consistently been recommended 1 gram per ...
on 30 Jan 15 04:40 PM
Yup good luck and welcome. I lost weight with being social too!!! Its doable and I reckon I have been MORE social than before I started (ie: my drinking has increased only because there is always so ...
on 30 Jan 15 03:26 PM
Morning Carrot Juice
I become overwhelmed when being told what not to eat on a diet so I started the reverse approach this past New Year's Eve. And no, I did not make any resolutions. Instead I just started out by t ...
on 30 Jan 15 07:53 AM
Help needed with RDI
Ha! That calorie calculator is brilliant but I have just found out I can only have 930 calories a day if I want to lose 2lb a week, yikes!
on 30 Jan 15 07:37 AM