At the Movie Theater

The poll is in - let's see how well you did!

Question: What treats should you choose from at the movie theater?

You chose Twizzlers, Swedish Fish, Kit Kat and Junior Mints. Way to go you got 3 out of the 4 right.

Choose This:
Good and Plenty - 33 pieces (130 cal)
Junior Mints - 1/2 box (170 cal) Minty candies like Junior Mints and Peppermint Patties tend to be the best of chocolate choices.
Kit Kat Bar - Entire Bar (200 cal) Have some friends nearby? Break this bar and dole up the pieces. Just because there are four in a package doesn't mean you need to eat them all yourself.
Swedish Fish - 2 oz (200 cal) In the world of pure sugar candies, few are better than the fish from Sweden.

Not This:
Dots - 22 pieces (260 cal) They stick to your teeth just like they stick to your waistline. You're better off going for nearly any other gummy product besides these.
Hershey's Milk Chocolate Bar - Entire Bar (210 cal)If you're going to each pure chocolate, you're better off picking up a bar with at least 65% cacao. That way, you lower your sugar intake while maximizing antioxidants.
M&M's - 1 bag (240 cal) A few generous handfuls of M&M's can wipe out a meal's worth of calories before you know it.
Twizzlers - 1/2 6-oz package (240 cal) These are nothing more than ropes of high-fructose corn syrup!

Seven Simple Salads - #4

RASPBERRY CHICKEN SALAD

Raspberry Dressing
1 cup Yoplait® Fat Free plain yogurt
1/2 cup fresh raspberries
1 tablespoon raspberry or red wine vinegar
2 teaspoons sugar

In blender, place all dressing ingredients. Cover; blend on high speed about 15 seconds or until smooth.

Salad
6 cups bite-size pieces mixed salad greens (such as Bibb, iceberg, romaine or spinach)
2 cups cut-up cooked chicken breast
1/3 cup thinly sliced celery
1 cup fresh raspberries
Freshly ground pepper, if desired

In large bowl, toss salad greens, chicken, celery and 1 cup raspberries. Serve with dressing and pepper.

Brushing Your Teeth

(I thought this was funny. It's kind of hard to see but the dentist and Ms. Comstock are wearing jewelry all made from teeth.)

Did you know that it is recommended to brush your teeth before you eat breakfast? While you sleep, bacteria accumulates and plaques builds up in your mouth. Brush your teeth before breakfast and then rinse your mouth after. Make sure you brush AT LEAST 2 minutes. (And don't forget your tongue - it's covered in bacteria!) Those electric toothbrushes are great - they time it for you! At night, brush when you are finished eating for the night. And make sure you floss at least once a day. (You shouldn't brush more than 3x a time. It could damage your gums.) And don't forget to replace your toothbrush every 3 months!

Did you know you should be supervising your children while brushing their teeth until they are 9 or 10. We brush and floss our girls teeth (age 4 and 7) still every night. They brush their own teeth in the morning to practice and learn. But really, have you watched children brush their teeth - they miss a lot of places. Not used to brushing before breakfast? Here are some tips that might help.

*Place a toothbrush and toothpaste in the shower and brush while you are showering.
*Leave your toothbrush right next to the toilet so when you wake up you will see it.
*Set it by the first thing you do in the morning.

Seven Simple Salads - #3

CLUBHOUSE TURKEY SALAD
If you love the flavors of a clubhouse sandwich, try it in this healthy salad.

Dressing
1/3 cup chopped fresh chives
1/3 cup fat-free mayonnaise
1/3 cup fat-free/skim milk
1/4 teaspoon salt
1/8 teaspoon pepper

Salad
1 bag (10 oz) chopped romaine lettuce
1 1/2 cups cubed cooked turkey breast (about 1/2 lb)
2 medium tomatoes, cut into thin wedges
4 slices turkey bacon, crisply cooked, crumbled

In small bowl, mix all dressing ingredients. Set aside.
In large bowl, mix lettuce, turkey, tomatoes and bacon. Pour dressing over salad; toss gently to coat.

Eat This, Not That

Calories aren't the issue with soy sauce (almost all brands hover around 10 calories per tablespoon); it's sodium. La Choy is the worst of the big brands, packing more salt into a single ounce than you'd find in six small bags of Lay's potato chips. Slash that in half with Kikkoman.

Did You Know

Did you know that 1 ounce of walnuts has as many omega-3 fats (healthy fats) as a 4-ounce piece of Atlantic salmon?

The Poll Has Closed...

What is the best food for your brain?

I couldn't trick you on this one. You guessed right - Blueberries

Anthocyanidin, the antioxidant pigment responsible for the blueberry's hue, has a powerful bolstering effect on learning and memory. Several studies have indicated that cognitive funtions increase along with blueberry consumption.

Eeeeek!

A few weeks ago my sister took me out to lunch at Applebee's to get their Oriental Chicken Salad. I have never had it before but have heard many times how good it is. Verdict - I thought it was very delicious, something I would definitely order again, BUT - I just found out that it is 1,310 calories!!! Luckily I didn't eat it all - but I did eat a lot of it.

Sorry, I will never be eating that salad again and I hope you won't either! You could probably get away with a half size (660 calories) if you were eating it for dinner. I would share a quarter of it with the others at the table though!

Go here to see what other restaurant salads to avoid.

Tip of the Week

Shop for food on Wednesday. Research shows that only 11 percent of people do it, making it the best time to pick out first-rate products without the clamoring masses.

Eat This, Not That

Why settle for low-grade soybean oil mayo when you can get one made with heart-healthy olive oil for about the same price? What we really love is that Kraft caps the calories at half the amount found in regular mayo. More flavor, fewer calories: what's not to love?

The Poll Has Closed...

What is the best food for boosting your mood?

Believe it or not - Salmon! (However, if I have some chocolate truffles in my possession, I'm most likely in a great mood as well!)


Add happiness to the list of of perks derived from the omega-3 fats in salmon. Several studies have linked EPA and DHA, the dominant form of omega-3s in fish, to a decreased risk of depression.

Congrats to the person who chose the correct answer!

Did You Know

Did you know if a woman gains more than 45 pounds after the age of 18, they have 2x the risk of developing breast cancer?

Did you know obese women are 3-4 times more likely to develop endometrial cancer?

Are you underweight, healthy, overweight or obese? Go here to see which category you fall in.

Don't think you have to weigh over 200 pounds to be obese. Being 5'2", I would only have to weigh 137 pounds to be considered overweight and 164 pounds to be considered obese. You may have a wake up call!

Scary Fact

According to a John Hopkins study - 86% of Americans could become overweight or obese in the next 20 years!

That's nearly every American!!

Seven Simple Salads - #2

SOUTHWESTERN RANCH CHICKEN SALAD
(WARNING: Spicy! Mmmm - My mouth is watering just thinking of it!)

Ingredients:
1 package Southwest marinade mix (found by the gravy mixes)
3 chicken breasts cut into strips
1/4 cup Reduced Fat Ranch Dressing
Dash ground cumin (I used about 1/8 tsp)
1 whole wheat tortilla (6-inch), cut in half, then into 1/4-inch-wide strips
1 bag (10 oz) mixed salad greens
1/2 cup chopped *tomatoes
1/4 cup Kraft Mexican Style Cheese

MARINATE chicken according to package directions. Place chicken in saucepan and cook until heated through.

MIX dressing and cumin; set aside.

PLACE tortilla strips on microwavable plate sprayed with cooking spray. Microwave on HIGH 1 min; set aside.

TOSS greens with chicken and tomatoes in large salad bowl. Add cheese and **dressing mixture; mix lightly. Top with the tortilla strips.

Makes 4 servings, 2 cups each.

CAL 140, FAT 6g, FIBER 2g, PROTEIN 13g


*Tomatoes are the one thing that I will spend a little extra money on when they aren't in season. The ones that are still on the vine have a lot more flavor and a much better texture. In my opinion it is so worth it!

**I don't use all of the dressing. I just use enough to coat the lettuce, but if you are a dressing person you may want to use it all.

WISE UP

As your waist expands, your brain contracts. Obese people have 8 percent less brain tissue than those with a normal BMI, new research reveals. "Once your brain volume decreases by 10 percent, you begin to show symptoms of Alzheimer's," says researcher Paul Thompson, Ph.D., professor of neurology at the UCLA School of Medicine. Protect and reenergize gray matter with vigorous exercise for 30 to 60 minutes several times a week.

Muscle Magic

That last round of reps really pays off: Studies reveal that you'll see up to 46 percent greater strength gains by doing two to three sets (about seven to 10 reps each) of any strength-training exercise - upper or lower body - compared with just one.

Journal of Strength and Conditioning Research

Lose the Sweats

Here are great ways to look slim at the gym by losing the sweats!

PEARSHAPE

DO wear light colors on top to draw eyes up and away from your thighs. Choose flared pants to balance and lengthen your shape.
DON'T wear bottoms with stripes down the sides of the legs. They'll make your hips seem fuller.

RECTANGLE
DO create the illusion of curves with tops that have ruching along the sides and pants that have a pop of color at the hips. A sports bra with a little padding and a tank with a low neckline will play up your assets.
DON'T sport one color from head to toe. It will make you look blocky.

HOURGLASS
DO pick tops with a V- or scoop neck and detailing near your midsection to show off your trim waist. Strut your fit quads in a skort instead of running shorts.
DON'T hide behind high necks and loose clothes. You'll only look larger if you cover up.

APPLE
DO opt for a loose top that ties or cinches, which will define your middle and conceal your tummy. Fitted capris or tights flatter your toned legs.
DON'T wear flared bottoms. They'll throw off your proportions by adding bulk.

And the Winner is....

Sorry I have been MIA for a few weeks. Thanks for the one person who entered my contest! You are now the proud owner of a chinese jumprope! Have fun jumping!

Seven Simple Salads - #1

I was asked to post some salad recipes on my blog. So I've chosen 7 of my favorites and will be posting them the next few weeks.

#1 - SPRING MIX w/ FRESH SALSA


Have you ever thought of mixing your salad greens with fresh salsa? This is probably one of my top favorite salads. The best part is that it is so simple to make as well. Infact, this is a picture of my lunch today!

Ingredients:
Mixed Salad Greens - I like the packaged "Spring Mix"
Fresh Salsa - My favorite is from Harmons - they have mild, serrano spicy and hot (I prefer the spicy), or you can make your own. (The chunkier the better.)

I like my salad just with those two ingredients. I use the liquid from the salsa
as dressing, but if you need dressing, a light ranch would probably taste good. Also, if you are eating it as a main dish, you may want to add 4 oz chicken breast or 4 oz drained tuna fish (1 whole can). I like both.

Try it and let me know how you like it!

Elliptical Workout

The elliptical trainer offers an impact-free workout. With the elliptical, there is no impact on the ground, which may appeal to people who need a gentler workout because of joint problems or pain. Here is a workout designed to give you variety in what you typically do. You can always adjust it to your needs - making it harder or easier, shorter or longer, etc. Have fun striding!

My Favorite Fast Food Salads

My favorite fast food salads are from McDonald's. Have you ever tried them? They are delicious! And better yet, they are low calorie.

My two favorites are:
Caesar Salad w/ grilled chicken - Calories: 220, Fat: 6g
Bacon Ranch Salad w/ grilled chicken - Calories: 260, Fat: 9g

I like the Balsamic Vinaigrette dressing - only 40 calories. That makes for a 260-300 calorie lunch if you add a glass of water to it. It's very filling too.

You need to be careful when eating out and thinking you are ordering healthy when you order a salad. Here are some places not to order a salad:

California Pizza Kitchen:
Thai Crunch Salad - Calories: 2,115
Cobb Salad - Calories: 1,138, Price: $13.25

Chevy's Fresh Mex:
Tostada Salad with Chicken - Calories: 1,551, Fat: 94g

Artic Circle:
Taco Salad - calories: 880, Fat: 62g

Chick-fil-A:
Chick-n-Strips Salad - Calories: 600, Fat: 38g, Sodium: 1,470mg

How Much Protein Do I Need?

Question: How much protein should you have after a workout?

Answer: Consume at least 15 grams of protein an hour before a workout and at least the same amount afterward so as not to break down lean body mass (fat-free mass of the body i.e. muscle, bone, etc.).

Question: What are my daily protein needs?

Answer: The amount of protein required for normal health however is variable depending on many factors, namely, body weight, age, physical activity, health condition, environment, etc. Here is a general guide:

Women 14 and older = 46 grams
Pregnant Women = 71 grams
Lactating Women = 71 grams

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 130 lb female who is a regular exerciser and lifts weights
130 lbs/2.2 = 59kg
59kg x 1.1 = 64.9 gm protein/day

Slim with Skim

Chugging about two glasses of fat-free milk right after a sculpting session (and again an hour later) helped women shed more fat and gain more muscle than those who drank the same 160 calories in a carb-only beverage, according to research at McMaster University in Ontario. The milk drinkers lost 3.5 pounds of fat and added about four pounds of muscle in 12 weeks. "That translates into a big change in your health and appearance," says lead researcher Stuart Phillips, Ph.D. Milk's magic is mostly due to its vitamin D and calcium, which help cells release stored fat, and its protein, which can build muscle. Dairy Nice!

New Contest!

My daughter had mentioned to me the other day that she learned how to play chinese jump rope in P.E. In fourth grade, my favorite thing to do at recess was to play chinese jump rope. I played every recess. So I thought what a great game to introduce your kids to for exercise - better yet, why don't you play along with them too!

Right now eSportsonline.com has their chinese jump ropes on sale for $2.63. (I would put a link to it, but I don't know how. So, if anyone who knows how would like to inform me - that would be great!) They also have a book you can buy to go with it that has several ways to play it if you can't remember how.

But, if you would like to enter my contest - you could win one! All you have to do is respond to what you like most about my blog and you are entered. It could be as general as Tip of the Week or as specific as the Top 10 Worst Cereals. Just let me know. And for those who don't have children the age of playing chinese jump rope, you can opt to win a regular jump rope.

Contest Ends Monday, April 5, 2010 at midnight.

Tip of the Week

Do you ever have a hard time getting your kids to drink milk? This next tip is from my wonderful Great-Grandma.

Add one drop of food coloring into a glass of milk. Voila! Colored milk. You know, drinking blue milk is so much more fun.

It may not work on the older kids but my 4-year-old sure goes for it!

National Health Crisis for Children

Doctors are diagnosing high blood pressure, high cholesterol and type 2 diabetes in elementary school kids and predicting shorter lifespans than their parents.

So how can you protect your family from our National Health Crisis?

Two Words: Family Meals

Dinnertime is the perfect opportunity to introduce healthy foods into your family's diet and to involve family members (that includes the kids!) in food choices, preparation and cooking.

Mealtime Do's and Don'ts
*Turn off the T.V.
*Fill glasses with water or skim milk instead of soda.
*Let your kids be involved with shopping and meal preparation.
*Talk with eachother - you might actually find out what's going on in your teenagers lives!

Something to Think About

Did you know 2/3 or 66% of American are overweight or obese?

Here's how it looks for those up there:

Age 80 to early 90's - 56% are either overweight or obese.
Late 70's - 47% are either overweight or obese.

It's important that you start making healthy decisions and habits now, not only so you will live longer, but when you are older you will be able to take care of yourself so much easier. Do you really want to have to have someone help you go the bathroom, change your diaper or take a shower every day? Something to think about.

And the Winner Is...

The poll has closed and the results are in!

Question: What is the best food to fight cavities?

a)Spinach
b)Cheese
c)Blueberries
d)Whole Milk

and the answer is....Cheese!

Studies have demonstrated that chewing cheese can increase the concentration of calcium in plaque, which helps to protect your teeth against cavities. Not to mention that following a sugary food with cheese can boost the pH in your mouth back to the safe zone.

Thanks for all those who took the time to take poll.

Now for the winner. (I found a random number generator on-line so it was completely honest and fair.) And the lucky winner is....drum roll please....

#4!!! - Who is Dan! CONGRATULATIONS!!!

You win a package of Sargento Light String Cheese!


1 stick - only 50 calories and the 6 grams of protein and 15% of your daily calcium make this an ideal light snack!

Okay, I know it's a cheesy prize, but I had to! Promise the next one will be a little more exciting!

Eat This, Not That

Greek yogurt is an Eat This, Not That! hall of famer. That's because compared with the regular stuff, it's creamier, it's tastier, and it packs in three times as much protein. Ignore the bells and whistles of fat-free labeling; this Yoplait cup packs nearly as much sugar as a Snickers bar.

* Also great as a substitute for sour cream!

Tip of the Week

Adding Blueberries instead of strawberries to your cereal will more than double your antioxidant intake.

15-Minute Fat Blaster

Here is another one of my favorite treadmill workouts. Hopefully this will help give variety as you workout. It's only 15 minutes but you can make it longer by skipping the cool down and repeating from the top.

Nutty About Nuts

Over the past decade, nuts have risen to the top of the healthy-snack list. But which one is king? Pecans, according to a USDA study that analyzed 10 popular nuts for their content of antioxidants.

So here's the list of healthiest according to their antioxidants (micromoles per gram):

1. Pecans - 5,095
2. Walnuts - 3,846
3. Hazelnuts - 2,739
4. Pistachios - 2,267
5. Almonds - 1,265
6. Peanuts - 899
7. Cashews - 567
8. Macadamias - 481
9. Brazil Nuts - 403
10. Pine Nuts - 204

What else you need to know:

Pistachios (1 oz)
Pecans (1 oz)
Monosaturated fat: 7g
Protein: 6g
Fiber: 3g
What You Need to Know
Phytosterols, a plant cholesterol found in pistachios and hazelnuts, can produce a 10-point drop in your triglycerides and a 16-point decline in your LDL (bad) cholesterol.

Pecans (1 oz)
Monosaturated fat: 12g
Protein: 3g
Fiber: 3g
What You Need to Know
Pecans pack the most antioxidants of any nut. Adding them to your diet may reduce your risk of cancer, heart disease, and Alzheimer's disease.

Hazelnuts (1 oz)
Monosaturated fat: 13g
Protein: 4g
Fiber: 3g
What You Need to Know
Men who are a handful of hazelnuts daily boosted their HDL (good) cholesterol levels by 12 percent.

Walnuts (1 oz)
Monosaturated fat: 2.5g
Protein: 4g
Fiber: 2g
What You Need to Know
Walnuts contain 2.5g omega-3s per oz. Getting more omega-3s in your diet may help ward off depression and the ultimate killer - heart attack.

Brazil Nuts (1 oz)
Monosaturated fat: 7g
Protein: 4g
Fiber: 2g
What You Need to Know
No food packs more selenium, a mineral linked to prostate-cancer protection. Selenium may also prevent colon cancer in men as well.

Eat This, Not That

Nearly every stick margarine in America packs more trans fat in a single tablespoon than you should consume in a full day. Enjoy real butter instead, but opt for the less-dense whipped variety to diffuse the calories.

You Could Be a Winner!

Take the Poll on the right-hand side and you could win! (The prize is a surprise-cause I love surprises.) After taking the poll, click the "comments" at the bottom of this post and add your name and your email (if I don't already have it). You then will be entered into a drawing. If you have already voted, go ahead and add your name. You don't need to disclose which answer you chose, and you can vote even if I don't know you. On the 26th the poll will close, I will reveal the answer and a name will be drawn. Good Luck!

All You Need to Know About Fats

Do you ever go down the baking aisle and stand in front of all the different kinds of oil and wonder which one you should buy, which one is healthiest, which one you should avoid, or should you avoid them altogether? Well, hopefully this will give you a little insight to oils.

Rule number 1 (as well as rule number 2 through 78): Don't be afraid to use fat in your cooking.

Your body needs fat to perform metabolic functions that range from keeping brain cells firing (your gray matter is 70% percent fat) to healing scrapes and breaking down other nutrients.

The first 4 oils listed should be the first ones you grab when preparing food at home.

1. Canola Oil
What You Need to Know: Canola has a near perfect Omega-6 to Omega-3 fat ratio (2.5:1). People who have lowered this ratio have been able to battle cancer, arthritis, and asthma more effectively.
When to Use: Often. This is the best option for common cooking situations. Canola oil can withstand relatively high levels of heat, and its flavor is fairly neutral, so it won't dominate a dish.

2. Olive Oil
What You Need to Know: Olive oil is loaded with antioxidants that help battle many diseases such as cancer, osteoporosis, and brain deterioration. To get the full effect, though, you need to choose an oil of the extra-virgin variety.
When to Use: Expensive extra-virgin, with its robust flavor, should be saved to dress salads, vegetables, and cooked dishes. For cooking purposes, regular or light olive oil is sufficient.

3. Peanut Oil
What You Need to Know: Peanut oil is loaded with oleic acid that helps bolster memory. They also appear to help reduce appetite to promote weight loss.
When to Use: Because of its high smoke point, peanut oil should be your go-to oil for frying and many high-heat tasks like wok-cooking stir-fries and pan-searing pieces of meat and fish.

4. Sesame Oil
What You Need to Know: Sesame oil comes stacked with sesamol. During a 20-week treatment, this potent antioxidant was able to reduce skin tumors on mice by 50 percent.
When to Use: There are two different varieties of sesame oil - a light cooking oil good for high-heat cooking and a dark oil made from toasted seeds that's best used like a condiment, added to sauces or drizzled over noodle dishes.

The next four oils should be pretty much banned from your kitchen!

5. Soybean Oil - aka Vegetable Oil
What You Need to Know: Soybean oil is the invisible fat. It's the one you're eating when you don't have any clue what your eating. The typical American eats 27.6 times more soybean oil than olive oil, and much of that comes from generic bottles labeled as "vegetable oil." It's the main reason why our omega-6 to omega-3 ratios are so out of whack.
When to Use: Soybean oil is cheap and versatile, but you're better off with canola or peanut oil.

6. Lard
What You Need to Know: Lard's gotten a bad rap. Not only does the pig blubber carry a third less saturated fat than butter, it also has as much oleic acid as peanut oil. Problem is most supermarket varieties are hydrogenated to increase shelf life, which means they're packing trans fat. But getting lard at home is easy-just save your bacon drippings.
When to Use: Many swear by lard for pie crusts and frying chicken. If you find a trans-fat variety, use it sparingly.

7. Butter
What You Need to Know: Butter is an excellent source of conjugated linoleic acid, which actually functions as a cancer-fighting mechanism in your body. That doesn't mean you want to move healthy oils out to make more room for butter, just realize modest use in the kitchen is totally acceptable.
When to Use: It's a logical choice for baked goods and adds a rich note to certain sautes and sauces. When it comes to buttering toast, whipped butter cuts your fat and calories in half.

8. Margarine
What You Need To Know: To truly be considered margarine, sticks and tubs must contain at least 80 percent vegetable oil, and generally that oil is of the trans fatty, partially hydrogenated variety. If you really want to get away from butter, opt for a spread made with healthy fats such as Smart Balance Buttery Spread with Flax Oil.
When to Use: Never use margarine that contains trans fat, but find a healthier version for occasional use.

And now YOU know!

Whole Wheat and Husbands

Do you have a hard time getting your husband to eat whole wheat foods? I do. Here's what I did - maybe it will work for you. One day I decided to mix my whole wheat spaghetti half and half with regular spaghetti. Verdict - He couldn't even taste the difference. I continued to do this whenever I cooked any kind of pasta. I slowly added more wheat, less white each time. Then one day I straight up when all whole wheat. He didn't even notice! It's all I ever cook now - and my husband gets at least some whole grains in his diet. (Don't let him know that though!)

SUPERFOODS!

SUPERFOODS FOR YOUR EYES


Superfoods for your eyes are highest in vitamin A and/or lutein and zeaxanthin. Research shows inadequate intake of vitamin A can lead to night blindness, poor vision in dim light and possibly age-related macular degeneration. Lutein and zeaxanthin are carotenoids believed to filter high-energy light waves which may cause free radical damage to the eyes. In addition, studies show these phytonutrients may reduce the risk of cataracts and age-related macular degeneration - a leading cause of blindness among the elderly.

Tip of the Week

It's important to choose healthy meals when eating out. However, when I go to my favorite restaurant, which happens to be Mexican, I don't want to have to choose the "healthy" choice. It' s my favorite restaurant because of the food I order. So, here is what you do...ask the waiter/waitress to bring a to-go box when he/she brings your food. Then put half of your meal in your to-go box and you won't have to worry about stuffing yourself full, eating excess calories, and the best part - you get to enjoy it again the next day!

One of My Favorite Things

I love this stuff! A nutritionist introduced it to me four years ago and I've loved it since. It has zero everything! 0 calories, 0 fat, 0 sat fat, 0 trans fat, 0 carbs, 0 cholesterol - 0 everything! (15 mg of sodium if you use it as a topping)

You can use it as cooking spray and save hundreds of calories! (Then, if your not trying to loose weight, you can have that scrumptious dessert at the end of the night and not even feel guilty about it!)

You can also use it as a topping for your veggies. Granted - it's not as fantastic as butter, but really to be able to eat that brownie - it's worth it. I dare you to buy and try it!

Calories for Kids

Ever wonder how many calories your kids should be eating? Well here you go:

Ages
1-3: 1000-1400
4-8: 1400-1600
9-13: 1800-2200 (boys) 1600-2200 (girls)
14-18: 2200-2400 (boys) 2000 (girls)

SEAHSFAS

Here is a new segment for you mom's who are looking for healthy snacks for after school - I call it Super Easy and Healthy Snacks For After School or SEAHSFAS.

This recipe is great for you and your kids. It's SUPER EASY and gives you a serving of dairy and fruit as well!

Easy Fruit Smoothies

1 cup skim or low fat milk
1 frozen *banana

Directions: Place milk and frozen banana into blender. Let sit 3-4 minutes. (This allows the shake to be thicker versus so liquidy.) Blend until smooth. Makes 16 oz.

*You can substitute 1 cup frozen berries for the banana. You may need to add a little sugar or Splenda when using berries. Or be creative and mix 1/2 cup strawberries with 1/2 banana!

Tip: If your bananas are ripening too fast before you can eat them all, freeze them. I always keep a bag of frozen bananas in my freezer for smoothies or protein shakes. Remove the peel and place in a Ziploc freezer bag. (I always break mine in half so I have a choice of using a whole banana or just a half.)

Happy Slurping!

Eat This, Not That

Even Newman's Own, a line that prides itself on simplicity, adulterates it's sauce with excessive doses of soybean oil and sugar. Classico's Tomato & Basil, on the other hand, is exactly what marinara should be: tomatoes, garlic, basil, and olive oil. It is one of my favorite sauces as well!

Tip of the Week

Zap lemons, limes, or oranges for 15 seconds in the microwave before squeezing them. The fruit will yield twice as much juice.

Top 10 Worst Cereals

The Top 10 Best and Worst Cereals are based on the highest ratio of fiber to sugar, along with a respectable calorie count.

10. Quaker Life Cereal Original: Seemingly harmless, but Life could do without the Yellow #5
9. Kellogg's Raisin Bran: Raisins are sweet enough naturally, so why coat them in sugar? (10 g sugars)
8. Kellogg's Rice Krispies: Fiber is cereal's one true virtue, so why start your day with a bowl utterly devoid of it? (0 g fiber)
7. Kellogg's Smart Start: Don't be lured in by the buzzwards. This is anything but an intelligent start to your day. (8 g sugar)
6. Quaker Natural Granola Oats, Honey & Raisins: Most granolas are only a small step above sugary kids' cereals. (9 g sugars)
5. Kellogg's Reduced Sugar Frosted Flakes: The sugar decrease is minimal and the fiber offering is abysmal. (8 g sugars, less than 1 g fiber)
4. General Mills Trix: Let the rabbit have them for you; they're no good. (11 g sugars, less than 1 g fiber)
3. Kellogg's Fruit Loops: The sugar rush will throw you for a loop. (12 g sugars, less than 1 g fiber)
2. General Mills Lucky Charms: A rainbow of artificial colors with a pot of sugar at the end. (12 g sugars, 1 g fiber)

DRRRRRRRRRR (That's my drumroll)
And the worst cereal is....

1. Post Golden Crisp


Sugar is the first ingredient. That's all you need to know. (15.5 g sugars, less than 1 g fiber)

An Apple a Day Keeps the Doctor Away

Why does an apple a day keep the doctor away? One medium apple provides an excellent source of fiber, and Red Delicious, Granny Smith, and Gala all rank in the top 20 on the USDA’s list of foods highest in antioxidants per serving size (80 calories). Antioxidant levels actually increase as apples ripen. Apples are a top source of the antioxidant quercetin which may reduce the risk of Alzheimer's disease as well as lung and prostate cancers. Cornell University researchers found liver cancer cells treated with 50 mg of apple extract decreased cancer cell growth by 57%. But put down that peeler: A medium-sized Red Delicious apple with skin has about twice as much fiber and 45% more antioxidants than a naked one.

Hayley's Salsa

Here is my FAMOUS salsa recipe! Well, it should be famous :). Remember, salsa is a condiment that you can eat as much as you want! Hope you enjoy.

Take the Poll! (It's on the Right Hand Side)

Run, Run, As Fast As You Can!

Here is one of my favorite workouts for the treadmill. Hopefully it will give you a little variety while working out. Happy Running!

Eat This, Not That

Here's some advice that seems to fly in the face of conventional wisdom: Choose the peanut butter with the most fat. Natural varieties like Smucker's are made from nothing but peanuts and salt. That means you're trading hydrogenated oils and corn syrup for more healthy fat.

Tip of the Week

Never store tomatoes in the refrigerator. And keep peaches, potatoes, onions, bread, garlic, and coffee out of there, too. Cold temperatures compromise the flavors and texture of these staples.