tag:blogger.com,1999:blog-15411887845303494362024-03-18T21:06:49.267-07:00Koslo's Nutrition Solutions BlogJenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-1541188784530349436.post-8022156914693909922016-08-31T14:47:00.001-07:002016-08-31T14:47:15.311-07:00Nutrition Tips For Nourishing Achy Joints<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Your bones do such a good job of supporting your every move
it is easy to take them for granted. But healthy joints equal a better quality
of life, so regardless of your age, being proactive by taking a few simple
steps can keep them in top form as you age.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A joint is where two or more bones are joined together.
Joints can be rigid like the joints between the bones in your skull, or
movable, like knees, hips, and shoulders. Many joints have cartilage on the
ends of the bones where they come together. Healthy cartilage helps you move by
allowing bones to glide over one another. It also protects bones by preventing
them from rubbing up against one another.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Unfortunately, joint discomfort such as stiffness when
standing or pain when walking up stairs can effect men and women of all ages
and all levels of fitness. And if you don’t have cracking in your joints,
stiffness, or pain now, the CDC paints a gloom picture reporting that 1 in 5 US
adults currently has arthritis with a projected increase to 67 million by 2030.
<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Stiffness, pain, cracking, and discomfort are just some of
the symptoms that can result from lack of joint care. Strains, sprains,
dislocations, and arthritis are four more things you want to avoid as you age.
And while you can’t bring back cartilage that’s already been lost, there are a
number of steps you can take to either prevent the wear or reduce the pain
associated with joint pain. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Fill Your Plate with
Anti-Inflammatory Foods<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Inflammation plays a major role in joint cartilage
deterioration so aim to make most of your choices nutrient dense and high in antioxidants
and phytochemicals. Fill up on whole unprocessed fruits, vegetables, grains,
and include healthy fats such as avocado, olive oil, and omega-3’s found in
chia, flax, hemp, and fatty fish. Limit consumption of red meat, full-fat dairy
products, refined sugars, and highly processed foods.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Maintain a Healthy
Weight<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Carrying extra weight puts additional strain on your joints.
An extra 2 pounds of weight is equivalent to bearing an extra 6 pounds of force
on the joints of the lower body. Research has shown that losing 5% of your body
weight has a noticeable effect on reducing pain from arthritis.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Engage in Regular
Physical Activity<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Exercise can help you to lose extra pounds and maintain a
healthy weight. Some research suggests that aerobic exercise (running, cycling)
can also reduce joint swelling. It sounds counterintuitive, exercising when a
joint hurts, however, the only way a joint gets nutrients is through exercise.
Focus on low-impact activities such as walking, swimming, and cycling, and aim
for 30 minutes of moderate activity most days of the week, or a total of about
150 minutes. If you are new to exercise, start slowing with 10-minute bouts
such as a brisk walk at lunchtime. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Supplement Wisely<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Certain supplements can promote healthier joints by reducing
inflammation, or repairing damaged cartilage. <a href="http://www.drlorishemek.com/shopping-for-healthy-products-at-walmart/">This
article</a> on joint health by Dr. Lori Shemek provides a good overview on top
supplements for joint health. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cosamin DS, available at Walmart, is a supplement that
contains a trademarked high quality glucosamine and chrondroitin sulfate combination,
two of the most researched nutrients for joint health. Studies have confirmed
that glucosamine is effective for reducing joint discomfort, and chondroitin
can help reduce comfort and keep cartilage healthy. Before you hit the Walmart
pharmacy, discuss the benefits of supplementing with your registered dietitian
or doctor.</span><o:p></o:p></div>
Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-16002272654030190882016-04-01T11:53:00.000-07:002016-04-01T11:53:30.154-07:00Mighty Magnesium<br /><div align="center" class="MsoNormal" style="text-align: center;">
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<span style="font-family: Verdana, sans-serif;">Is your diet plant-strong and rich in pumpkin seeds,
almonds, Brazil nuts, leafy greens like spinach and whole grains like oatmeal?<span style="mso-spacerun: yes;"> </span>This is just a short list of foods rich in
the mineral magnesium, a nutrient that demands attention when it comes to
health and wellness. First, what is magnesium good for? Magnesium is required
by virtually every cell in your body and is vital to more than 300 processes
that sustain human health and function including muscle contraction and
relaxation, blood pressure, immunity, sleep, and bone health to name a few. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Magnesium deficiency is more common in the U.S. than you
might expect, as most people have an inadequate dietary intake due to low intake
of whole grains, leafy greens, beans, and nuts and seeds. Dietary surveys show
that 70% of the population consumes insufficient magnesium most likely due to
the overreliance on processed and refined foods which are poor sources of this
mineral.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Even if your diet is adequate you may losing more magnesium
than you are taking in because there are physical and emotional factors that
can increase depletion of the mineral through urinary excretion. Some examples
are high levels of stress and intense physical training. Low levels can also
cause release of certain stress hormones in the body particularly the “fight or
flight” hormone, norepinephrine, which increases under stress. So what is the
result? For many people low magnesium could make it harder to maintain a
healthy blood pressure and for others it could affect sleep – both of which are
linked to magnesium’s role in muscle relaxation. If you have ever suffered from
restless leg syndrome than low magnesium could possibly be the cause.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">The easiest way to ensure you are getting enough magnesium
is to include leafy greens, fruits like bananas, nuts, seeds, cacoa/cocoa, and
beans on a daily basis. <span style="mso-spacerun: yes;"> </span>The RDA for
adult males is 400-420 mg/day and for women 310-320 mg/day. If you think you
might be low in magnesium, before supplementing, take a look at your diet and see
how you can boost your intake. To help you out, here is a short list of rich
food sources followed by a tasty recipe:<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1 ounce almonds: 80 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">½ cup cooked black beans: 60 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1 cup spinach: 154 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1/8 cup pumpkin seeds: 92 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1 square dark chocolate: 95 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1 medium banana: 32 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1 cup cooked oatmeal: 61 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">½ cup shelled edamame: 50 mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Creamy Zucchini Pasta with Pumpkin Seeds <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Serves 1-2<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">For the noodles:<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">2 small zucchini<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">For the sauce:<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">¼ cup raw pumpkin seeds<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">¼ cup shelled edamame<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">2 Tbs nutritional yeast<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">2 chopped garlic cloves<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">¼ cup chopped red pepper<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">¼ cup basil leaves<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">1 cup chopped fresh kale<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">2 tsp olive oil<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">as much nut milk or water as needed<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->To make the noodles, slice the zucchini on a
mandolin or spiralizer. Set aside in a big bowl.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->To make the sauce, blend all ingredients until
smooth (adding water or nut milk until smooth).<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Massage the sauce into the noodles until evenly
coated. Let them rest for a minute to soften and marinate.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Enjoy! For even more magnesium sprinkle with a
tablespoon of raisins.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com2tag:blogger.com,1999:blog-1541188784530349436.post-60485973217901658282015-12-01T10:57:00.002-08:002015-12-01T10:57:44.378-08:00Easy to Follow 7 Day Vegan Diet Plan<div align="center" class="MsoNormal" style="text-align: center;">
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<span style="font-family: Verdana, sans-serif;">As the new year approaches you may be thinking about making some changes to your diet. Perhaps you want to eat less processed foods, incorporate more whole grains, or up your intake of fruits and veggies. You may even be considering trying out a vegan diet. People are drawn to veganism for a variety of reasons. Some
of us want to live longer, healthier lives and do our part to reduce pollution
and conserve the Earth’s resources. Others choose veganism because they are
ethically opposed to eating animals. Regardless of the reason, people who
follow plant-based diets tend to have a lower risk of cardiovascular disease,
heart disease, obesity, type 2 diabetes and some types of cancers. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">But before you take the plunge, it is important to remember
that a vegan diet isn’t necessarily a weight loss diet and it is possible to be
unhealthy if your diet is poorly planned and unbalanced.<span style="mso-spacerun: yes;"> </span>Vegan diets tend to be higher in fiber, folic
acid, vitamins C and E, potassium, magnesium, and many phytochemicals. They
also tend to be lower in calories, total fat, cholesterol and saturated fat. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">However, eliminating all animal products from the diet
increases the risk of certain nutrient deficiencies including vitamins B-12 and
D, calcium, iron, zinc, and omega-3 fatty acids. Despite popular belief, a
well-planned vegan diet provides ample amounts of protein to support growth,
repair and overall good health. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">To get you started, here is an easy to follow 7-day vegan
meal plan. Take note of how the meals are put together with a balance of food
groups and feel free to switch out foods based on taste. Once you have a feel
for how to structure your meals, find some recipes that appeal to you and have
fun!<o:p></o:p></span></div>
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<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
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<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
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<span style="font-family: Verdana, sans-serif;">Monday<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.15pt;" valign="top" width="54">
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<span style="font-family: Verdana, sans-serif;">Tuesday<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="71">
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<span style="font-family: Verdana, sans-serif;">Wednesday<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
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<span style="font-family: Verdana, sans-serif;">Thursday<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 44.1pt;" valign="top" width="44">
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<span style="font-family: Verdana, sans-serif;">Friday <o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.85pt;" valign="top" width="57">
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<span style="font-family: Verdana, sans-serif;">Saturday<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 66.7pt;" valign="top" width="67">
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<span style="font-family: Verdana, sans-serif;">Sunday<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
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<span style="font-family: Verdana, sans-serif;">Breakfast<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
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<span style="font-family: Verdana, sans-serif;">Oatmeal with walnuts and raisins<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Fresh fruit<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.15pt;" valign="top" width="54">
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<span style="font-family: Verdana, sans-serif;">Soy yogurt mixed with granola<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Fresh fruit<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="71">
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<span style="font-family: Verdana, sans-serif;">Tofu scramble with pepper, spinach and<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">vegan cheese in a <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">whole wheat tortilla<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
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<span style="font-family: Verdana, sans-serif;">Smoothie made with vegan yogurt, avocado, banana, spinach<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 44.1pt;" valign="top" width="44">
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<span style="font-family: Verdana, sans-serif;">Whole wheat toast with peanut butter and banana<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.85pt;" valign="top" width="57">
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<span style="font-family: Verdana, sans-serif;">Black bean burrito with veggies in a whole wheat tortilla<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Fresh fruit<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 66.7pt;" valign="top" width="67">
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<span style="font-family: Verdana, sans-serif;"><a href="http://www.peta.org/recipes/vegan-french-toast/">Vegan
French toast</a><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Fresh fruit<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
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<span style="font-family: Verdana, sans-serif;">Lunch<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
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<span style="font-family: Verdana, sans-serif;">Hummus and avocado in a whole wheat pita<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Baby carrots<o:p></o:p></span></div>
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<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.15pt;" valign="top" width="54">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Vegan chili<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Vegan cornbread<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="font-family: Verdana, sans-serif;">Salad<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="71">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Peanut butter sandwich on whole wheat bread<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Soy yogurt and berries<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Black beans, baked sweet potato, steamed veggies<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 44.1pt;" valign="top" width="44">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><a href="http://www.peta.org/recipes/veggie-tuna-salad/">Tofu
“tuna” salad</a><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Baby carrots<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.85pt;" valign="top" width="57">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Veggie burger on whole wheat bun with hummus and avocado<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 66.7pt;" valign="top" width="67">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Lentil soup<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Brown rice<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Steamed veggies<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Dinner<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 52.25pt;" valign="top" width="52">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Brown rice and lentil pilaf<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Salad<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.15pt;" valign="top" width="54">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Stir-fried tofu and vegetables and<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Quinoa<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Salad<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="71">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><a href="http://www.peta.org/recipes/tofu-spinach-lasagna/">Tofu
spinach lasagna</a><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Salad<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 59.85pt;" valign="top" width="60">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Grilled Portobello mushrooms over brown rice<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Steamed vegetables<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 44.1pt;" valign="top" width="44">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Vegan tacos with vegan “ground round” and vegan cheese,
lettuce and tomato<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Steamed vegetables<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 56.85pt;" valign="top" width="57">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Couscous with black beans, walnuts and mixed vegetables<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Fresh fruit<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Falafel, hummus, tabouli<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Steamed vegetables<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Snack<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Soy yogurt with flaxseed and fresh berries<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 54.15pt;" valign="top" width="54">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Almonds and fruit<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 70.65pt;" valign="top" width="71">
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Hummus and apple slices<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Edamame, apple slices<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Peanut butter and banana<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Bell pepper strips, white bean hummus<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Cereal and soymilk, fresh fruit<o:p></o:p></span></div>
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<br /></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-88732760282873569202015-07-30T14:16:00.000-07:002015-07-30T14:16:42.261-07:00Healthy Homemade Granola<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Who doesn’t love granola? It makes a great breakfast, a
tasty bar, and parfaits would feel naked without it. A wholesome and nutritious
food, right? Well, it can be, but granola is tricky. Most granolas feature oats
at their primary ingredient and as a fiber-rich whole grain, oats offer many
benefits. However, having oats as a main ingredient doesn’t automatically make
granola a health food and it definitely doesn’t make it low calorie. And then
there is the serving size. A serving size of granola is typically listed on the
nutrition facts panel as just ½ cup. Have you ever measured out ½ cup of
granola? It isn’t very much. And in that ½ cup of store bought granola you can
find upwards of 300 calories, loads of sugar, unhealthy fats and oils and
unnecessary filler and ingredients. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">The good news is that making your own granola is quick and
easy, and allows you to control everything that is included. Using dried fruit
and fruit juice for sweetness cuts down on added sugars, and the addition of
lower calorie nuts and seeds and puffed cereals can keep calories in check. The
amount and type of oil used can also be adjusted and unhealthy oils replaced
with healthier ones like olive oil and peanut oil. You can even boost the
protein content by using non-GMO texturized vegetable protein as one of the
ingredients.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Here are two quick and easy healthy granola recipes to get
you started:<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Verdana, sans-serif;">Mango Pumpkin Seed Granola<o:p></o:p></span></u></b></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">3 cups old-fashioned rolled oats<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">3 cups puffed millet cereal<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">1/3 cup lightly toasted slivered
almonds<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">2 tablespoons pumpkin seeds<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">1 tablespoon olive oil<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">3 tablespoons maple syrup<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">3 tablespoons apple juice or apple
cider<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">1 teaspoon vanilla extract<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">1/4 teaspoon salt<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: 1.5pt; margin-left: 11.25pt; margin-right: 0in; margin-top: 1.5pt; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: black; font-size: 10pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: black; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">3 tablespoons chopped dried mango<o:p></o:p></span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">1. Preheat oven to 350°.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 12.0pt; margin-left: .25in; margin-right: 0in; margin-top: 0in;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">2. Line a large rimmed baking sheet with parchment
paper and reserve.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 12.0pt; margin-left: .25in; margin-right: 0in; margin-top: 0in;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">3. Combine oats, puffed millet, almonds and
pumpkinseeds in a large bowl.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 12.0pt; margin-left: .25in; margin-right: 0in; margin-top: 0in;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">4. Whisk together olive oil, maple syrup, apple
juice, vanilla, and salt in a small bowl and toss with dry ingredients.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 12.0pt; margin-left: .25in; margin-right: 0in; margin-top: 0in;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">5. Spread on a large parchment-lined baking sheet
and bake until golden brown, stirring occasionally, 20-25 minutes.<o:p></o:p></span></span></div>
<div style="background: white; margin-bottom: 12.0pt; margin-left: .25in; margin-right: 0in; margin-top: 0in;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">6. Remove from oven, let cool completely, and toss
with dried mango.<o:p></o:p></span></span></div>
<div align="center" style="background: white; margin-bottom: 12.0pt; margin-left: .25in; margin-right: 0in; margin-top: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: black; font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Cherry Chia Granola<o:p></o:p></span></span></u></b></div>
<div style="background: white; border-bottom: solid #DBD8CE 1.0pt; border: none; margin-left: .25in; margin-right: -7.5pt; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-element: para-border-div; padding: 0in 0in 4.0pt 0in;">
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<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;">3 cups uncooked quick oats <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 2 cups puffed rice cereal <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 4 Tbsp honey <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1 tsp olive oil <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1/4 cup(s) apple juice <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1/2 tsp ground cinnamon <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1/2 tsp ground ginger <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1/2 tsp vanilla extract <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;">¼ cup chia seeds<o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1/4 cup slivered almonds <o:p></o:p></span></span></li>
<li class="MsoNormal" style="background: white; border: none; color: #333333; line-height: 13.5pt; margin-left: .25in; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-list: l0 level1 lfo1; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in; tab-stops: list .5in;"><span style="mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Verdana, sans-serif;"> 1/4 cup dried cherries <o:p></o:p></span></span></li>
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<div class="MsoNormal" style="background: white; border: none; line-height: 13.5pt; mso-border-bottom-alt: solid #DBD8CE .75pt; mso-padding-alt: 0in 0in 4.0pt 0in; padding: 0in;">
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<div class="MsoListParagraphCxSpFirst" style="background: white; line-height: 13.5pt; margin-bottom: 12.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: #333333; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #333333; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Preheat oven to 350°F. Mix uncooked oats and puffed rice cereal
together and spread on a non-stick baking sheet with sides; bake for 10
minutes, stirring once.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: 13.5pt; margin-bottom: 12.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: #333333; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #333333; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Meanwhile, mix honey, oil, apple juice, spices and vanilla
together in a cup. When oats and puffed rice are done, spoon into a large bowl;
set pan aside. Add almonds and chia seeds to cereal mixture and stir to
combine. Pour honey-spice mixture over cereal mixture and mix thoroughly to
distribute and coat completely; spread mixture back over pan.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: 13.5pt; margin-bottom: 12.0pt; mso-add-space: auto; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: #333333; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #333333; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Return pan to oven and bake for 15 to 20 minutes more, stirring
every few minutes. Remove from oven and spoon back into bowl. (Note: Be careful
that granola doesn't burn - especially cereal along sides of pan.)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="background: white; line-height: 13.5pt; mso-add-space: auto; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="color: #333333; mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="color: #333333; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Stir cherries into mixture; let cool. Store in an airtight
container. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="background: white; line-height: 13.5pt; mso-add-space: auto; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-85452675743924015952015-03-27T11:39:00.001-07:002015-03-27T11:41:44.307-07:00Super Sweet and Satisfying Raw Vegan Desserts<div align="center" class="MsoNormal" style="text-align: center;">
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<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">If you are considering moving towards a vegan or raw vegan diet but hate
the thought of having to give up some of your favorite desserts, then I have
good news! You don’t have too! It is amazingly easy to make raw vegan versions
of many dessert recipes that are loaded with sugar, fat and calories. Even if
you are not a vegan or going raw, trading in high-calorie desserts that offer
little in terms of nutrition for ones that provide phytochemicals, fiber, vitamins,
and minerals is a win not only for your health but hopefully for your waistline
too!<o:p></o:p></span></div>
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knowing they are healthy, unprocessed, fresh and animal and earth friendly.
Enjoy!<o:p></o:p></span></div>
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<b><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: major-latin;">Raw Vegan Dessert Recipe #1<o:p></o:p></span></b></div>
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<b><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: major-latin;">Double Chocolate Hemp Brownies<o:p></o:p></span></b></div>
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Oolaboolah.com<o:p></o:p></span></div>
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<li class="MsoNormal" style="mso-list: l5 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
cup walnuts<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l5 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
cup hazelnuts<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l5 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3/4
cup pitted dates<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l5 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">agave
to moisten<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l5 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1/4
cup hemp seeds<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Instructions<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-add-space: auto; mso-list: l2 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Put
cacao, walnuts, hazelnuts into a food processor. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-add-space: auto; mso-list: l2 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Process
until a powdered mixture forms. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-add-space: auto; mso-list: l2 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Add
in 4-5 dates at a time until a paste forms. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-add-space: auto; mso-list: l2 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">4.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Press
this mixture into a glass bowl. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-add-space: auto; mso-list: l2 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">5.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Top
with your favorite sauce and garnish with mint.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Verdana, sans-serif;"><b><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Caramel Sauce</span></b><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;"><o:p></o:p></span></span></div>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
tsp maple syrup<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2
tsp Manuka honey<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
tsp coconut oil<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2
tsp lucuma powder<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Instructions<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-add-space: auto; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Add
ingredients into a small bowl and whisk together. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-add-space: auto; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Melt
on the stove top. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-add-space: auto; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Drizzle
over brownies and enjoy with friends!<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: major-latin;">Raw Vegan Dessert Recipe #2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Raw Vegan Chocolate and Peanut Fudge<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Recipe from OneGreenPlanet.org<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Ingredients<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l8 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1 cup coconut oil<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l8 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1 cup unsalted crunchy peanut
butter<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l8 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2 cups raw cacao<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l8 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1 cup dates (pitted)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l8 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1 to 2 pinches of unrefined sea
salt<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l8 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><o:p> </o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Instructions:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">1. Soak your dates in hot water for about 20
minutes to make them soft and sticky. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2. Place all of your ingredients, except the
peanut butter, in a high speed blender and blend until soft and combined. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">3. Add the peanut butter at the end to keep
the crunch. Spread evenly in a tin or container. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">4. Place in the fridge for about one hour.
Cut and enjoy with friends!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: major-latin;">Raw Vegan Dessert Recipe #3<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-hansi-theme-font: major-latin;">Pistachio Matcha Truffles<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Recipe from
RawFoodRecipes.com<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Ingredients<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">½ cup organic
pistachios<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">8 organic
medjool dates (pitted)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">1 tsp organic
matcha green tea powder<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">2 Tbs organic
chia seeds<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">2 Tbs organic
nut butter <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">1 Tbs organic
coconut oil (melted/liquid)<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l6 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">1 tsp organic
vanilla bean powder<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Instructions<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l9 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Add all ingredients to a food processor and process
until well combined and crumbly texture. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l9 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Take out a spoonful at a time, squeeze in the palm
of your hand tightly and roll into call shape. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l9 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-font-weight: bold; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Arial; mso-bidi-font-weight: bold; mso-hansi-theme-font: major-latin;">Store in refrigerator until ready to serve. Enjoy
with friends!<o:p></o:p></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Raw Vegan Dessert Recipe #4<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Thick Raw Lemon Bars<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Recipe from Oatmealwithafork.com<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Ingredients<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">BASE:<o:p></o:p></span></u></div>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
c. walnuts or pecans<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">¼
c. unsweetened coconut<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">6
large, soft dates (Medjool)<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">¼
t. salt<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
T. lemon zest<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">½
t. water, as needed for combining<o:p></o:p></span></li>
</ul>
<div class="MsoNormal" style="margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .25in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<u><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">FILLING:<o:p></o:p></span></u></div>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">6
T. coconut oil<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3
T. coconut butter<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3
T. maple syrup or raw honey<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3
T. lemon juice<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2
t. lemon zest<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">9
drops stevia, to taste (or another 2-3 teaspoons of liquid sweetener)<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l4 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">dash
of turmeric, for color (optional)<o:p></o:p></span></li>
</ul>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Instructions<o:p></o:p></span></div>
<ol start="1" type="1">
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Process
together the ingredients for the bottom layer (add a little water if
necessary to bring everything together).<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Make
sure it is well combined, and press it into a small glass dish (I used a 7
x 5 inch Pyrex dish).<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Gently
melt together the coconut oil with the coconut butter.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Stir
in the remaining ingredients, adding stevia to taste.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Pour
atop the bottom layer.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Place
into the fridge or freezer until set.<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">Cut
and enjoy!<o:p></o:p></span></li>
</ol>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Raw Vegan Recipe #5<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Raw Cashew Cheesecake<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Recipe from Vegetariantimes.com<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Ingredients<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2
cups macadamia nuts<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1
½ cups cashews<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">½
cup pitted Medjool dates<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">¼
cup dried coconut<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">6
Tbs. coconut oil, melted (gently warmed)<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">¼
cup lime juice<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">¼
cup raw agave nectar<o:p></o:p></span></li>
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sun-dried vanilla bean<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l3 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3
cups mixed berries, such as blueberries and raspberries<o:p></o:p></span></li>
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<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">1. Place macadamia nuts in
large bowl, and cover with cold water. Place cashews in separate bowl, and
cover with cold water. Soak nuts 4 hours, then rinse, drain, and set aside. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">2. Pulse macadamia nuts and
dates in food processor to a sticky crumb-like consistency. Sprinkle dried
coconut on bottom of 8-inch pie pan. Press macadamia nut mixture onto coconut
to make crust. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Verdana, sans-serif; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">3. Place cashews, coconut
oil, lime juice, agave nectar, and 6 Tbs. water in bowl of food processor.
Scrape seeds from vanilla bean into food processor bowl, and purée until
smooth. Pour mixture onto crust, and freeze 1 to 2 hours, or until firm. Remove
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fridge 1 hour, or on countertop 30 minutes; top with berries; and serve.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-61261773631197137002015-02-20T12:50:00.002-08:002015-02-20T12:50:42.707-08:00What is Tempeh?<div class="MsoNormal">
Tempeh is one of those strange vegan foods that you may not
know how to pronounce let alone how you are supposed to prepare and eat it. The
first one is easy enough and it is simply pronounced: <i style="mso-bidi-font-style: normal;">tem-pay. </i>And for some, it is love at first bite, while for others
this highly nutritious food can be an acquired taste.<o:p></o:p></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Tempeh is a fermented soy product that comes in patty form
and it may be one you want to start including in your diet. Higher in complete
high quality protein than tofu, tempeh has the added of bonus of containing
natural probiotics that can support digestive and immune health. The fermentation
process actually helps your body digest the nutrients easier making them more available
for your body to use.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Unlike tofu, tempeh undergoes minimal processing and is
something you <i style="mso-bidi-font-style: normal;">could </i>try making
yourself. However, because it involves a fermentation process you may want to
stick to store bought varieties. You can find a number of varieties of tempeh
in the pre-package refrigerated section of most natural food grocery stores.
Tempeh can be soy-only or a combination of soy and brown rice, quinoa, wheat or
another grain. It is a complete protein, containing all of the essential amino
acids and is low in fat, high in fiber and provides significant amounts of
calcium, iron, phosphorus, vitamin A and B vitamins including riboflavin and
niacin.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Okay, but how does it taste? It has been described as tasting
like mushrooms or chicken, but the flavor varies a bit according to the
manufacturer, ranging from mildly nutty to a distinctly fermented flavor. Don’t
give up if the first one you try doesn’t appeal to you or try a seasoned tempeh
like “tempeh bacon” to start with.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Tempeh is a ready-to-use food and like tofu, is versatile,
taking on whatever seasonings you add to it. With a little imagination, you
will find tempeh can be used in just about any dish. Here are a few ideas to
get you started:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Crumble tempeh and use it as a ground meat
substitute by mixing with minced onion, and garlic. Mix things up and try curry
seasoning or soy sauce to taste. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Try tempeh burgers in a pita bread with sprouts,
tomato, avocado or tahini.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Tempeh can be pan-fried and used in stir-fries,
spaghetti sauce or to make a hearty chili.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Use it as a topping for pizza or slice and sauté’
and serve with barbeque sauce.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Most of all have fun experimenting!</span><o:p></o:p></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-63763114357866768292015-01-23T12:44:00.001-08:002015-01-23T12:44:32.647-08:00Food For Fitness: Sweet Potato Pancakes<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Regular physical activity is key to keeping your weight in
check and your body in peak condition. But working out on a stomach full of
processed foods or cutting calories by not eating before or after your workouts
can lead to less than optimal results. Carbohydrates are an important
macronutrient especially if you are active and sweet potatoes provide plenty of
complex carbohydrates for energy and recovery, along with a number of other
health benefits. They are also versatile, easy to prepare and taste great,
making them the ideal fitness food.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Carbohydrates are considered to be the “master fuel” and the
preferred fuel source for athletes because they provide your working muscles
with glucose during exercise and help you to recover and build muscle after
exercise by restoring muscle glycogen. Athletes should aim for between 0.3
grams of carbohydrate per kilogram of body weight up to 12 grams per kilogram
of body weight per day depending on the type and intensity of training. A
casual exerciser should aim for the lower end and an ultra endurance athlete
the upper end. One medium sweet potato provides about 24 grams of high quality
complex carbohydrates along with 4 grams of dietary fiber, potassium, vitamins
A and C and antioxidants.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">One of the easiest ways to include more sweet potatoes in
your diet is to use them to make pancakes. Traditional pancakes can be less
than healthy, however it’s easy to transform this meal into a perfect
post-workout recovery dish that will leave you feeling full and energized and
ready for the next workout. When making sweet potato pancakes, don’t expect
them to be light and fluffy – instead the potato makes them denser, and the
batter thicker than traditional pancake batter. They won’t “bubble” like
traditional pancakes so watch that they are cooked thoroughly and not burned.
You can make recipes with or without flour, eggs, or protein powder and still
end up with amazing results. The instructions for making the following sweet
potato pancake recipes are the same: Cook a medium sweet potato and use a spoon
to scoop out the center; combine the potato and the other ingredients in a
high-speed blender and process into a batter. Cook on a nonstick griddle or
skillet until lightly browned. Enjoy immediately!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The following recipes should get you started on your way to
building the perfect post-workout meal.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Classic Sweet Potato Pancakes<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Ingredients for one
serving:<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ cup mashed sweet potato<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->3 egg whites or 2 eggs<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 Tbs coconut flour<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp nutmeg<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->¼ tsp baking soda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->¼ tsp vanilla<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp Stevia<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->nutmeg to sprinkle on top<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">High Protein Sweet Potato Pancakes<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Ingredients for one
serving:<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ cup mashed sweet potato<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->¼ cup oats<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 scoop of protein powder<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->3 egg whites<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp vanilla extract<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ tsp baking powder<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp Stevia<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp cinnamon<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Sweet Potato Protein Pancakes <o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Ingredients for one
serving:<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ cup mashed sweet potato<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->3 egg whites or 2 eggs<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ cup cottage cheese (or substitute tofu)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->¼ cup oats<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ tsp baking soda<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->½ teaspoon baking powder<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp Stevia <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->1 tsp cinnamon<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="font-family: Verdana, sans-serif;"><b style="mso-bidi-font-weight: normal;">Variations: </b>Add ½
cup of grated carrot, apple or zucchini for an extra serving of vegetable or
fruit and added nutrition. You can also leave out the egg for vegan pancakes, the batter will be more dense but the end product will still be tasty!</span><o:p></o:p></div>
Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-88334740156685188792014-12-22T12:49:00.002-08:002014-12-22T12:49:15.757-08:007 Little-Known Benefits of Fermented Foods<br /><div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Kimchi, pickles, sauerkraut, yogurt, kefir, miso, wine, beer,
aged cheeses; all of these foods are considered to be fermented foods rich in
health promoting friendly bacteria. Though the terms “fermented” and “bacteria”
sound a bit distasteful, the results of this ancient preparation and
preservation technique are actually delicious <i style="mso-bidi-font-style: normal;">and</i> good for you. So good in fact, that adding a serving or two of
fermented foods to your diet on a regular basis can increase your overall
nutrition, promote the growth of friendly intestinal bacteria, aid in digestion,
and support your immune function.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">The Fermentation
Process<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Fermentation is an ancient form of preservation and the word
fermentation is derived from Latin origins, and means “to bubble” or “boil.” In
simple terms, the fermentation process is a chemical process that improves the
digestibility of foods by using microbes that use good bacteria called
probiotics such as <i style="mso-bidi-font-style: normal;">Lactobacillus</i> and <i style="mso-bidi-font-style: normal;">Bifidobacterium </i>to “predigest” the food.
This pre-digestion process makes the nutrients more available to the body for
absorption while at the same time adding friendly bacteria to the digestive
tract. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">The Benefits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Fermented foods carry with them many health benefits, but
only if you choose foods that have not been pasteurized. Many mass-produced
varieties of fermented foods undergo a pasteurization process to kill
disease-producing bacteria. Unfortunately, this method of preservation also
kills the beneficial bacteria and enzymes. By reading the food label you should
be able to find out if the food has been pasteurized. If you can’t, contact the
manufacturer.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Some of the lesser-known benefits of eating fermented foods
include:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Improved urinary health: In addition to
improving digestion and being helpful in the treatment of Crohn’s disease and
irritable bowel syndrome, <a href="http://www.healthharvard.edu/fhg/updates/update0905c.shtml">probiotics</a>
may also decrease urinary tract and yeast infections by reducing the amount of
harmful bacteria present.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Improved nutrient bioavailability: When your
diet is rich in fermented or predigested foods, your body is better able to
absorb the vitamins and minerals that are present. More nutrients = better
health.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Beneficial for athletes: Prolonged and intense
exercise is known to leave athletes more susceptible to infection due to a
temporary depression of the immune system after exercise.<span style="mso-spacerun: yes;"> </span>Rest and a balanced diet that includes
fermented foods may be just the magic bullet that athletes need. Research in
athletes has shown that some strains of probiotics can be effective in reducing
the risk of the common cold.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Improved synthesis of vitamins: Our bodies
naturally produce a number of important vitamins. When you add more friendly
bacteria to your GI tract by eating fermented foods, you are helping your body
produce more niacin, folic acid, biotin, and vitamin B6.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Depression and anxiety: Some research has found
that when your gut bacteria are out of balance it can affect your mood.
Lactobacillus appears to tone down the stress response, which can improve
anxiety and depression.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Decreased blood cholesterol: Preliminary <a href="http://newsroom.heart.org/news/daily-doses-of-a-new-probiotic-239562">research</a>
has shown that taking probiotics twice a day can decrease “bad” cholesterol. It
is thought that the probiotics break apart bile salts leading to reduced
cholesterol absorption in the gut.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Improved weight management: Studies have shown
that thin people and overweight people have different types of bacteria in
their GI tracts. Most likely this is due to differences in diet such as the
amount of fiber and fat. A recent <a href="http://www.sciencedaily.com/releases/2014/01/140128103537.htm">study</a>
shows that taking certain probiotics could restore a beneficial balance of
bacteria in the gut and help women to lose weight. Stay tuned for more research
in this area and remember there are no quick fixes for weight management.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Adding Fermented
Foods to Your Diet<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">It’s easy to add fermented foods that are rich in probiotics
to your diet. Here are a few ideas to get your started: Replace regular bread
with a fresh sourdough variety, choose kefir over regular milk, use miso to
marinate foods or use in soup, look for naturally fermented vegetables like
kimchi, pickled cucumbers and beets or sauerkraut. You may even want to make
your own fermented foods if you are inspired to try it for yourself. <o:p></o:p></span></div>
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<br /></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com2tag:blogger.com,1999:blog-1541188784530349436.post-67886000409840053372014-11-18T14:53:00.003-08:002014-11-18T14:53:46.132-08:00How and Why to Rid Sugar From Your Diet<div align="center" class="Body" style="text-align: center;">
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<span style="font-family: Verdana, sans-serif;">The bad news about sugar just keeps coming. Recent studies have
linked consuming too much of the sweet stuff to a higher risk of dying from <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2014-02-04-sugar-intake-linked-to-heart-disease-deaths/"><span class="Hyperlink0">heart disease</span></a> and an increased risk for <a href="http://www.biomedcentral.com/1471-2458/14/863"><span class="Hyperlink0">tooth
decay</span></a>. Studies have also shown that people who drink sugar-sweetened
beverages are more prone to developing obesity whether they are <a href="http://www.archpedi.jamanetwork.com/article.aspx?articleid=1856480"><span class="Hyperlink0"><span lang="NL" style="mso-ansi-language: NL;">children</span></span></a>
or <a href="http://www.obesity.org/publications/reduced-consumption-of-sugar-sweetened-beverages-can-reduce-total-caloric-intake.htm"><span class="Hyperlink0">adults</span></a>. Being obese increases the risk for
developing hypertension, Type 2 diabetes and some forms of cancer. While sugar
cannot be avoided completely, filling up on whole foods can help you to kick
sugar to the curb and you may find it so much easier to stick to your weight
loss goals.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Sugar Crazy<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Excess dietary sugar is irrefutably harmful. The calories
provided whether from sucrose, high-fructose corn syrup, or any other variant,
are empty, with no nutritional benefit and contribute to weight gain and
obesity. Americans eat considerably more, on average, than the American Heart
Association recommendations of 6 teaspoons (30 grams) per day for women, and 9
teaspoons (45 grams) per day for men. The average American <a href="http://www.ncbi.nlm.nih.gov/pubmed/19704096"><span class="Link">consumes </span></a>about
22 teaspoons per day, or 110 grams which is just too much.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">The glycemic index of sugar, it<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Cambria;">’</span>s tendency to raise
blood sugar and in some cases insulin, can further contribute to extra pounds
and obesity, as well as hormonal imbalances, insulin resistance, and ultimately
diabetes. It<span lang="FR" style="mso-ansi-language: FR; mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Cambria;">’</span>s enough to make
you want to quit sugar altogether.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Some researchers say that sugar holds a power over many of us due
to it<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Cambria;">’</span>s <a href="http://www.npr.org/blogs/thesalt/2013/06/26/195292850/can-you-be-addicted-to-carbs-scientists-are-checking-that-out"><span class="Link">addictive</span></a> properties and that sugar produces changes in
the brain and behavior that fuel our cravings. While others are more cautious,
the conventional advice of moderation doesn<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Cambria;">’</span>t work on everyone,
thus the addiction jury is still out on sugar.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Because of the hold that sugar has on most Americans, along with
the fact that it<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Cambria;">’</span>s in almost every food product in the
grocery store, sugar can be hard to leave behind. If you are one of the people
who have tried to embark on a sugar free mission and failed, you may not have
had a good enough plan in place. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">A Plan For Reducing Sugar
Intake<o:p></o:p></span></div>
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<span style="color: windowtext;"><span style="font-family: Verdana, sans-serif;">Not all carbohydrates are created
equal and generalizing them into one category is far too simplistic. Whole
unprocessed carbohydrates give you long lasting energy, supply vitamins and
minerals and are a good source of fiber. Easy to recognize, they are found in
foods in their natural states and include fruits, vegetables and whole
unprocessed grains. They take longer to digest which steadies blood sugar and
promotes a feeling of satiety. Refined carbohydrates such as white bread,
cookies, crackers, and soda are not whole foods and offer no fiber, minimal
nutritional value and promote unsteady blood sugar.<o:p></o:p></span></span></div>
<div class="Body">
<span style="font-family: Verdana, sans-serif;">While leaving sugar behind can be tough, it<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Cambria;">’</span>s
more than possible. Here are 10 tips for kicking the refined sugar habit if you
would like to explore that possibility.<o:p></o:p></span></div>
<div align="center" class="Body" style="text-align: center;">
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<div class="MsoListParagraph" style="mso-list: l5 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b>Find
Your Motivation</b>: Ridding your diet of refined sugars takes some work, and
if you are to be successful, the first step to doing so is to find your inner
motivation. Will power is an exhaustible resource so your motivations for quitting
sugar should be powerful like being around for your grandchildren or reducing
your risk for diabetes. If you need some help getting motivated, watch a movie
like <a href="http://fedupmovie.com/#/page/home"><span class="Link">Fed Up</span></a>
or read a book such as <span style="mso-hansi-font-family: Cambria;">“</span><a href="http://www.amazon.com/Suicide-Sugar-Startling-National-Addiction/dp/0757003060/ref=sr_1_1?s=books&ie=UTF8&qid=1334010759&sr=1-1"><span class="Link">Suicide by Sugar</span></a><span style="mso-hansi-font-family: Cambria;">”</span>.<o:p></o:p></span></div>
<div align="center" class="Body" style="text-align: center;">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l4 level1 lfo2; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Sugar Comes in Many Forms</b>: The ingredient
list on foods is different than the nutrition facts panel. The nutrition facts
panel will tell you how many carbohydrates and grams of sugar a product has but
it will not distinguish between added and natural sugars. Get in the habit of
looking at the ingredient list and check for whole food ingredients. If you see
sugar, high fructose corn syrup, cane juice, malt syrup, anything ending in
-ose, wheat flour or enriched wheat flour, then the product contains refined
carbohydrates.<b><o:p></o:p></b></span></div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l1 level1 lfo3; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Define Which Sugars You Will Limit: </b>If
you find it too hard to go completely sugar free, start by deciding which
sugars you will limit. Try using unrefined sweeteners at home such as maple
syrup, molasses, raw honey or coconut sugar. While still a source of calories,
unrefined sugars will also provide vitamins and minerals. A better option is to
choose stevia for a touch of sweetness without the calories. Stevia is made
from a plant so it is natural and unrefined and it doesn<span style="mso-hansi-font-family: Cambria;">’</span>t contribute to a rise in blood sugar. <b><o:p></o:p></b></span></div>
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<div class="MsoListParagraph" style="mso-list: l8 level1 lfo4; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Eliminate the Obvious:</b> Challenge yourself
to reduce and eventually stop drinking any form of soda or other sweetened
drinks. A 12-ounce can of soda contains about 10 teaspoons of sugar. If you can
drop the drinks, you will instantly reduce your sugar habit significantly. Set a
goal for yourself of cutting back until you can cut it out entirely. Aim to
switch to water as opposed to diet soda which is full of artificial sweeteners.<b><o:p></o:p></b></span></div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l9 level1 lfo5; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Reduce Hidden Sugars: </b>The majority of
refined carbohydrates and sugars lurk in common food items such as crackers,
cookies, instant oatmeal, fruited yogurt, muffins, boxed cereal, salad
dressings, chicken nuggets, pasta sauces and even ketchup. Even organic
packaged foods often contain significant amounts of sugar. Pre-packaged foods
may save time but they do nothing for your health. Set aside time on the
weekend to make your own spaghetti sauce or salad dressing. If you find the
snack foods hard to resist, make homemade popcorn. Popcorn has the bonus of
counting as a whole grain (just watch the salt and butter), or eat fruit or
vegetables for a snack. Other ways to cut back on packaged foods are to cook
rolled oats for breakfast, make homemade muffins with stevia as the sweetener
or make fruit smoothies with unsweetened plain yogurt and fruit. Your waistline
and your wallet will thank you!<b><o:p></o:p></b></span></div>
<div class="Body">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l2 level1 lfo6; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Eat a Balanced Diet: </b>A well-rounded diet
with plenty of fresh vegetables ample lean protein, and complex carbohydrates
will reduce sugar cravings and give you long lasting energy. Aim for 5 cups of
vegetables per day and about 20 to 30 grams of protein at each meal. Use fruit
for dessert to satisfy your sweet tooth. There is no need to mourn the loss of
sweets when there are so many amazing foods to enjoy. Don<span style="mso-hansi-font-family: Cambria;">’</span>t feel deprived, simply enjoy
different foods. Roast butternut squash, toast nuts, cook a pumpkin!<b><o:p></o:p></b></span></div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l3 level1 lfo7; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Satisfy Your Sweet Tooth in Moderation</b>:
If you view your added-sugar ban as a test of your ability to resist anything
sweet, you may be setting yourself up for failure. When cravings hit, satisfy
them with whole food-based alternatives. Craving chocolate? Tray snacking on
some lightly thawed frozen red cherries or microwave some dried prunes for
about 10 seconds - you might be amazed to discover some new more nutritious
ways to sate your sweet tooth.<b><o:p></o:p></b></span></div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l7 level1 lfo8; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Make Wise Choices When Eating Out: </b>Sugar
is hidden in many dishes at restaurants from the obvious sweet and sour sauce
to the not so obvious salad dressing and rolls. Stick to salads with olive oil
and vinegar, grilled meats and vegetable dishes without sauces. Choose water
over sodas or mixed drinks. If you decide on dessert, opt for fresh fruit or
share a portion of a sweet treat.<b><o:p></o:p></b></span></div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l6 level1 lfo9; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Enlist a Friend: </b>If you have someone who
has the same goal as you, you can join forces to reduce your sugar intake.
Finding a friend, spouse or co-worker makes it that much more enjoyable and
doable.<b><o:p></o:p></b></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-weight: bold;"><span style="mso-list: Ignore;">•<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b>Exercise</b>: Research has shown that
forty-five minutes of moderate to vigorous <a href="http://www.wellnessresources.com/studies/morning_exercise_and_food_cravings/"><span class="Link"><b>morning </b></span></a>exercise like a brisk walk or jog can
reduce your daytime food cravings. Being active has the additional benefit of
giving you more energy throughout the day and can help you with healthy weight
loss.<b><o:p></o:p></b></span></div>
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<b><span style="font-family: Verdana, sans-serif;">The
Long Haul<o:p></o:p></span></b></div>
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<br /></div>
<div class="Body">
<span style="font-family: Verdana, sans-serif;">Reducing the amount of sugar and refined carbohydrates in your
diet is doable, but requires a realistic and sustainable plan. Keep the
long-term goals at the forefront of your mind. Set some mini-goals and decide
which areas to focus on. Just a few days of less sugar will help you to
re-adjust your taste buds, get you into the habit of checking nutrition labels
and help you to discover ways to satisfy your sweet tooth with whole and
minimally processed foods. <o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-33762939459986044312014-09-25T12:20:00.001-07:002014-09-25T12:22:44.896-07:00Yoga Shown to Boost Brain Function in Older Adults<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;"><span style="color: #343434; mso-bidi-font-family: Calibri;">If you want to boost your brain power well into old age,
try doing hatha yoga a few times a week. A new </span><a href="http://www.biomedgerontology.oxfordjournals.org/content/69/9/1109">study</a><span style="color: #343434; mso-bidi-font-family: Calibri;">
suggests that hatha yoga not only helps you relax, but also may boost brain
function in older adults.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;"><span style="color: #343434; mso-bidi-font-family: Calibri;">According to a new </span><a href="http://www.biomedgerontology.oxfordjournals.org/content/69/9/1109">study</a><span style="color: #343434; mso-bidi-font-family: Calibri;"> by the
University of Illinois, sedentary older adults who began practicing hatha yoga
three times a week for eight weeks performed better on cognitive tasks than
those who did simple stretching and toning exercises.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">For the study, researchers observed 108 adults between
the ages of 55 and 79. About half did hatha yoga classes and the other half
spent the same amount of time doing stretching and toning exercises instead of
yoga.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">At the end of the eight weeks, the group that practiced
yoga three times a week was speedier and more accurate on tests of information
recall, mental flexibility and task-switching than it had been before the
intervention. The stretching and toning group saw no significant change in
cognitive performance over time. The researchers reported that the group
characteristics could not account for the differences since they were similar
in age, gender and social status.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">According to the researchers, the results suggest that
yoga has an immediate and quieting effect on the body’s response to stress.
Because stress and anxiety can affect cognitive performance, the yoga
intervention may have improved the participants’ focus by reducing their stress
levels. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">And while the mechanisms are not known, being able to
perform one task at a time quickly without getting distracted is relevant to
our everyday lives as we plan our activities and multitask.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">Benefits of Hatha Yoga<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="color: #343434; mso-bidi-font-family: Calibri;">Yoga has many styles, forms and intensities. It is a mind-body
practice that combines meditation and focused breathing while an individual
moves through a series of postures. Hatha yoga is one of the most popular forms
and is the most basic. Yoga has been shown to reduce </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067931/">stress</a><span style="color: #343434; mso-bidi-font-family: Calibri;">,
decrease </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176141/">depression</a><span style="color: #343434; mso-bidi-font-family: Calibri;">, lower
blood pressure and improve heart function. The best thing is that almost anyone
can do it.<o:p></o:p></span></span></div>
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<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">Incorporating
Yoga Into Your Life<o:p></o:p></span></div>
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<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">Although you can learn yoga from books and videos,
beginners usually find it helpful to learn with an instructor. Classes also
offer camaraderie and friendship, which are also important to overall
well-being. Look for a yoga practice that gives you a sense of becoming more
flexible without painful stretching. It should make you feel stronger without
any feeling of tension or stress and should give you energy rather than
exhausting you. Afterwards you should feel calm and relaxed and like you have
had a good rest. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #343434; font-family: Verdana, sans-serif; mso-bidi-font-family: Calibri;">Incorporating “smart foods” into your diet is another
way to keep your brain healthy as you age. (insert link to brain food article).
<span style="mso-spacerun: yes;"> </span>So after your yoga class, refuel with
some brain boosting foods.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-43715955876328129142014-08-22T12:17:00.001-07:002014-08-22T12:17:22.196-07:00More Natural Light Exposure at the Office Enhances Health<div class="MsoNormal" style="margin-bottom: 20.25pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Instead of artificially boosting workplace energy levels
with caffeine and sugar-filled drinks, increase your productivity by getting
more natural light throughout the day. A new <a href="http://www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=29503">study</a> has
indicated that more natural light exposure in the workplace could benefit
workers’ mood and metabolism. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Office workers with more natural light exposure at the
office had longer sleep duration, better sleep quality, more physical activity
and better quality of life compared to those with less light exposure in the
workplace, according to researchers at Northwestern Medicine and the University
of Illinois at Urbana-Champaign.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Let The Sun Shine In<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The workers with windows in the office received an average
of 173 percent more white light during work hours and slept an average of 46
minutes more per night than those employees who were deprived of the natural
light exposure in the workplace. The workers with more light exposure also
tended to be more physically active.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Light exposure, activity and sleep were measured by
actigraphy in a representative subset of 21 participants including 10 in
windowless workplaces and 11 in workplaces with windows, the study reports. <a href="http://www.actigraphcorp.com/">Actigraphy</a> is a device worn on the
wrist that gives measures of light exposure as well as activity and sleep.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">When the participants were asked questions about quality of
life, the workers without windows reported lower scores related to physical
problems and vitality, as well as poorer outcomes on measure of overall sleep
quality and sleep disturbances. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Daylight and
Circadian Rhythms<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The link between darkness and depression has been
established in numerous <a href="http://www.scientificamerican.com/article/down-in-the-dark/">studies</a>
and the researchers of this new study report that there is a growing body of
evidence showing how light exposure, especially in the morning, benefits your
health via its effects on mood, alertness and metabolism.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">According to the researchers, light synchronizes our
internal biological rhythms with the earth’s daily rotation, which has been
shown to be essential to health. These biological or circadian rhythms dictate
sleep-wake cycles, hormone release, body temperature and other important bodily
functions. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Exposure to sunshine also helps the body to produce vitamin
D, dubbed the “sunshine vitamin” by health experts. Low levels have been linked
to <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/">depression</a>
and to an increased risk of developing diabetes, multiple sclerosis and <a href="http://www.myhealingkitchen.com/featured-articles/low-levels-of-vitamin-d-linked-to-high-blood-pressure/">high
blood pressure.</a><o:p></o:p></span></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Working More Natural
Light Into Your Day<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The researchers state that the study results highlight the
importance of exposure to natural light to employee health and suggest that
architectural designs of office environments should ensure that workstations
are within 20 to 25 feet of the peripheral walls containing the windows. Beyond
25 feet and daylight from windows vanishes.<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">If moving from your cubicle to a corner office isn’t in the
bosses’ plans, take your lunch outside or plan 10-minute walk breaks around the
office to increase your sun exposure. Taking a sunshine break will provide a
better and long lasting energy boost than a caffeine and sugar-filled can of
soda.</span><o:p></o:p></div>
Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-64604513596580053152014-08-01T13:08:00.000-07:002014-08-01T13:08:01.678-07:00Physical Activity Can Reduce Alzheimer's Risk<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Physical activity is essential for maintaining good blood
flow to the brain, and a new groundbreaking <a href="http://www.ncbi.nlh.nih.gov/pmc/articles/OMC4005962/">study</a>
shows that even moderate amounts may help to slow the progression of
Alzheimer’s disease. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><a href="http://www.medicalnewstoday.com/articles/159442.php">Alzheimer’s</a>
disease is a neurological disorder in which the death of brain cells causes
memory loss and cognitive decline. It is a neurodegenerative disease, which
means there is progressive brain cell death that happens slowly over time. The
disease can strike anyone.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">New
Evidence<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Previous <a href="http://www.brainhealth.utdallas.edu/blog_page/study-finds-aerobic-exercise-improves-memory-brain-function-and-physical-fi">research</a>
has found that older adults who engage in regular physical activity have
increased blood flow to the brain and improved memory. In the new study,
scientists took a closer look at brain <i style="mso-bidi-font-style: normal;">structure</i>
to find out if exercise could slow the progression of the brain shrinkage that
is associated with Alzheimer’s disease. It is thought that the disease silently
increases the rate at which the hippocampus, the part of your brain involved in
memory processing, atrophies. While some brain shrinkage is a natural part of
aging, in people with Alzheimer’s disease this process is greatly accelerated. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">For the study, researchers recruited almost 100 older men
and women, aged 65 to 89. The researchers were specifically investigating the
effect of physical activity on adults who had a high genetic risk for
developing the disease. Genetic testing among the participants determined that
about half of the group carried the specific gene, APOE epsilon4 allele or the
e4 gene for short.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">In the study scientists divided the volunteers into four
groups based on their e4 status and exercise habits. One group included those
people with the e4 gene who did not exercise; a second group consisted of those
with the e4 gene who did exercise; and the other two groups consisted of those
without the gene who did or did not exercise regularly.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The scientists then did brain scans on each volunteer
focusing on the hippocampus. They repeated the scans again at the end of 18
months.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The results after just this brief period of time were
startling: The volunteers with the e4 gene who did not exercise showed
significant shrinkage of the hippocampus. On average, this area of the brain shrunk
by 3 percent! However, in the people with the e4 gene who <i style="mso-bidi-font-style: normal;">did </i>exercise regularly there was almost no brain shrinkage. The
volunteers who did not carry the gene and who did or did not exercise showed
little change to the hippocampus.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">How exercise was protecting the brains of the people at risk
for Alzheimer’s disease remains unclear. What <i style="mso-bidi-font-style: normal;">is </i>clear is that exercise is protective for the brain and
counteracts some of the negative effects of the e4 gene. The researchers
emphasize that while many of us do not carry the e4 gene, everyone has some
chance of developing Alzheimer’s disease.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Exercise
and Your Brain<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">According to the researchers, exercise is one of the most
promising non-pharmacological treatments to improve brain health. <a href="http://www.alz.org.we_can_help_stay_physically_active.asp/">Aerobic
exercise</a> improves the amount of oxygen you consume, which improves
blood flow to the brain and helps to prevent brain cell loss. In addition, physical
activities that involve mental activity like planning a walking route or making
choices, improve memory, reasoning, judgment and thinking function. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">If you have not exercised for some time, check with your
healthcare provider before starting any new physical activity. If you are
healthy enough to exercise, choose activities that are suitable and enjoyable.
Local community or sports centers often provide a range of organized exercise
and physical activity sessions such as tai chi, swimming, and dance. Walking,
gardening and housework are also good forms of exercise.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">If exercise can reduce your risk for developing this
devastating disease, why not make a commitment to get up and get active.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-66969657754330968982014-08-01T13:03:00.003-07:002014-08-01T13:03:50.421-07:00Give the Gift of Gift Rocket!<div class="MsoNormal">
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by email or as a printable card with a twist: On the card you can suggest a
business for spending the gift or you can leave it blank and let the recipient
decide. The thing I like the most is that you can either redeem it online of
you can choose to transfer the money to a PayPal account, a bank account, a
credit card or get a check in the mail.<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Next time you are thinking about buying someone a gift card,
I would recommend checking GiftRocket out and save yourself some time perusing
the gift card aisle.</span><o:p></o:p></div>
Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-57897458063956727272014-06-20T12:45:00.001-07:002014-06-20T12:45:22.594-07:00Super Summer Smoothies<br /><div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">Smoothies are
fantastic any time of year, but they are especially refreshing in the heat of
summer when you may need a bit more hydrating. Delicious, nutrient-rich and
cold, smoothies are quick and easy to make, versatile, and a tasty way to power
up your diet.<span style="mso-spacerun: yes;"> </span>They are perfect to have
for breakfast, as a light lunch, an afternoon snack or a healthy dessert. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">How to Build an Awesome Smoothie<o:p></o:p></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">A smoothie can be
your best friend or worst enemy depending on what you put in the blender so you
want to keep a few things in mind: Skip the frozen sugary yogurt, sweetened
fruit juice, and added sugars like honey and agave syrup. Too much sugar and
too much fat and you can end up with a glorified milkshake. Instead choose your
ingredients wisely and stick to nutrient dense ingredients that will give you
long lasting energy. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">Here are a few tips
to keep in mind:<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]--><span style="mso-bidi-font-family: Arial;">Use
frozen fruit to make your smoothies thick.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]--><span style="mso-bidi-font-family: Arial;">Use
water or a low calorie liquid like coconut water or almond milk as your base.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]--><span style="mso-bidi-font-family: Arial;">Add
some protein powder or nonfat plain Greek yogurt for added “staying power” to
control your appetite.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]--><span style="mso-bidi-font-family: Arial;">Add
oats, oat bran or chia seeds to thicken your smoothies. The fiber will keep you
full longer and the chia seeds will add a dose of healthy omega-3 fatty acids.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">Smoothie building
is both an art and a science so once you have the basics down experiment with
healthy ingredients to vary the texture and taste. Preparation is simple: Add
all of the ingredients to a blender, blend until smooth and enjoy!<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">Here are a few
recipes to get you started but don’t be afraid to use your imagination and mix
things up. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">Happy blending!<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u><span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">PB & J Smoothie<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 cup light vanilla
soymilk (or rice, hemp, almond, skim)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 Tbs all natural peanut
butter<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 cup frozen
strawberries<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">¼ cup rolled oats<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 tsp all natural
jam<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 scoop preferred
protein powder<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 cup ice<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u><span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">Chocolate Blueberry Dream Smoothie<o:p></o:p></span></span></u></b></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 cup light vanilla
soymilk (or rice, hemp, almond, skim)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">½ cup frozen
blueberries<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">3 Brazil nuts<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 Tbs cacao powder<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 tsp cacao nibs<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">¼ tsp cinnamon<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-family: Arial;"><span style="font-family: Verdana, sans-serif;">1 scoop preferred
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<br /></div>
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<br /></div>
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<br /></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-21225515193698655342014-06-06T11:56:00.003-07:002014-06-06T11:58:06.931-07:00Using Positive Memories as Motivation for Exercise<div class="MsoNormal" style="margin-bottom: 0.3in; text-align: left;">
<span style="font-family: Verdana, sans-serif;">If you are trying to muster up the motivation to exercise, close your
eyes and think back to a time when you took in gorgeous scenery on a trail
walk or had an exhilarating bike ride and felt amazing afterwards. Whatever it
is, according to a new <a href="http://www.tandfonline.com/doi/pdf/10.1080/09658211.2014.889709">study</a>, remembering a
positive memory about exercise may be the key to motivating you for future
workouts.</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Study Results<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">For the study, researchers asked over 200
college students about their exercise habits, their academics, and their
motivation in both areas. Students in the experimental group were also asked to
describe either a positive or negative memory they thought would motivate them
to exercise. After a week, researchers then asked both groups how much they
exercised. What they found was that students who were asked to recall a
positive memory reported much higher levels of exercise than those who were not
asked to recall a memory about exercise (control group). Interestingly, the
students who were asked to recall a <i style="mso-bidi-font-style: normal;">negative
</i>memory also reported more exercise than the control group, although it was
less than the students who remembered a positive experience. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Recalling good memories had the biggest
effect, but why would recalling negative memories also lead to a slight increase
in exercise? The researchers think that the negative memories may have lead to
feelings related to the need to improve exercise behaviors, motivating students
in a slightly different way.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Positive Memories Produce Positive Results<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Finding the motivation to exercise is half
(or more) of the battle for most people, so this study has some great
applications that you can start using today. But if trying to think of a
positive memory leaves you scratching your head, or the word “exercise” makes
you cringe, it is time to banish those negative thoughts and focus on the
positive. Here are a few activities that put the “joy” back into “enjoyable”
when it comes to getting your exercise:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: Verdana, sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt;">
</span></span><span style="text-indent: -0.25in;">Can you think of a time when you
were listening to music and it made getting activity that much more enjoyable?
Maybe you were dancing with your grandchildren in the living room or playing
Beethoven while gardening.</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt;"> </span></span><span style="text-indent: -0.25in;">Exercising is much more fun when
we do it with others. Do you remember a time when you took a group hike, went
mall walking with friends, or took a water aerobics class?</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt;">
</span></span><span style="text-indent: -0.25in;">Being in nature is good for the
soul and for the mood. Can you recall a walk you took in a beautiful place and
how wonderful you felt afterwards?</span></span><br />
<span style="font-family: Verdana, sans-serif;"><span style="text-indent: -0.25in;"><o:p> </o:p></span><span style="text-align: center; text-indent: -0.25in;"> </span><span style="text-align: center; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;"> </span><!--[if !supportLists]--></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Now go ahead and take a moment to close your
eyes and take a stroll down your exercise memory lane. Try to come up with two
or three good exercise memories and recall them in as much detail as possible.
Keep these memories at the top of your mind and practice going through those
past experiences as vividly as possible. Then try it out! You may be surprised
how remembering those positive exercise memories creates a motivational chain
reaction. Before you know it, you will be off of the couch and out the door in
no time!<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-62169421375293409632014-05-23T13:34:00.000-07:002014-05-23T13:35:07.705-07:00How Sweet It Is: Are You Eating More Sugar Than You Realize?<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Obesity is at epidemic proportions and just who is to blame is tough
to say. <i>Fed Up</i>, a new documentary
from Katie Couric and Stephanie Soechtig, takes on the government and the food
industry in a potent expose’ on the amount of sugar in our food supply and how
it is fueling the obesity epidemic in our country. The film has created quite a
bit of controversy, and while sugar may not be solely to blame for obesity, you
may be shocked to learn just how much you are actually eating.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Sugar Shockers<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;">Sugar is a carbohydrate found naturally in many foods from the lactose
in milk to the fructose in fruit and honey. In fact, we need some sugar in our
diets to fuel our muscles and feed our brains. But in our society of
convenience, people rely on packaged and processed foods, foods that are loaded
with added sugars supplying extra calories we just don’t need. A high intake of
processed sugars causes our blood sugar to shoot up, giving us quick energy
followed by a slump, which leaves us tired and craving more sugary foods. It’s
a vicious cycle that could lead to obesity, tooth problems, heart disease, and
not-so-healthy eating habits.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">What’s My Daily Allowance?<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;">The <a href="http://www.who.int/nutrition/sugars_public_consultation/en/">World Health
Organization</a> recently dropped its sugar intake recommendations from 10 percent of
your daily calorie intake to five percent. For a normal weight adult, that’s
about 25 grams or six teaspoons per day. And that’s the TOTAL sugar including
both naturally occurring sugars as well as sugars added to foods during
processing. Unfortunately the <a href="http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm385663.htm">current food label</a> doesn’t distinguish
between added and natural sugars so the best way to cut added sugars out of
your diet is to limit processed foods as much as possible and to satisfy your
sweet tooth with fruit.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Spot the Hidden Sugar<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;">One thing is for sure, just because a product has a nutrition-oriented
statement on the package like “whole grain” or “25% less sugar” doesn’t mean it
still doesn’t contain a <i style="mso-bidi-font-style: normal;">shocking </i>amount
of sugar. For example, seemingly healthy foods like Fiber One Muffin Mix or
Quaker Oatmeal to go have 15 grams and 19 grams of sugar respectively, per
serving. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Look on the Label<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Check the ingredient list for anything ending in “ose” (dextrose,
glucose, sucrose, maltose, fructose) – these are all forms of sugar as are the
following:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Brown sugar<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Corn sweetener<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Corn syrup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->High fructose corn syrup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Fruit juice concentrates<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Honey<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Invert sugar<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Malt sugar<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Molasses<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Raw sugar<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Syrup<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Rice syrup<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Agave<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Keep in mind that the higher up the ingredient list, the more sugar
the product contains. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Alternatives to Sugar<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">When reading labels it’s also good to know your substitutes. For
example, sugar alcohols like xylitol, sorbitol and mannitol occur naturally in
small amounts in fruits and are often used in low-calorie products to provide
sweetness but with fewer calories. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">There are also a number of <a href="http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm397711.htm">FDA approved</a> no-calorie sweeteners
on the market including: neotame, saccharin, aspartame, acesulfame potassium,
and sucralose, which are all chemically based; and two plant/fruit based
alternatives: one made from extracts of the leaves of the stevia plant, and one
made from extracts of the Swingle fruit, also known as Luo Han Guo or monk
fruit. <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Ways to Cut Down on Your Sugar<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Making a few simple adjustments to your diet can go a long way towards
reducing the amount of added sugars in your diet. But you also want to limit
the amount of sugar you add at the table, whether it’s table sugar (4 grams of
sugar per teaspoon), maple syrup (4 grams per teaspoon), or honey (5.6 grams
per teaspoon). Use the following list to cut down on the hidden sugar in your
diet:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Avoid low-fat “diet” foods, which tend to replace fat with sugar.
Instead, have smaller portions of the regular version.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Stick to one glass of fruit juice a day (or dilute it) and keep sweet
drinks like soft drinks and alcohol for special occasions. Enjoy herbal teas or
water with slices of citrus fruit.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->For a pick me up, have a piece of whole fruit sliced into plain yogurt
instead of choosing fruited yogurt.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l1 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->The amount of sugar in most recipes can usually be cut in half without
affecting the product. Or try baking with stevia instead.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">You don’t need to totally eliminate sugar from your diet, but there is
no doubt that much of our food supply is loaded with extra calories that we
just don’t need. Stay within your recommended sugar intake and balance it by
eating plenty of vegetables, fruits, lean protein, low-fat dairy and whole
grains, and get regular physical activity. And if you make a practice of
eliminating or limiting processed foods as much as possible you won’t spend as
much time staring at food labels and counting sugar grams.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-20315470409470931412014-05-15T11:47:00.003-07:002014-05-15T11:49:15.171-07:005 Easy Tips to Lose Weight <div class="MsoNormal">
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<br /></div>
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<span style="font-family: Verdana, sans-serif;">Gaining excess weight and realizing the health implications
is not always the easiest thing to do. And taking it off may seem like an
impossible job and a painful undertaking. But losing weight doesn’t have to be
an exercise in denial. All it takes is a few targeted lifestyle changes that
you practice consistently until they become habits.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Practice mindfulness<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Are you on autopilot and wolf down your food when you eat? Then
before you know it, your plate is empty and you aren’t sure what or how much
you have eaten? <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Learning how to maintain a healthy weight really starts with
getting attune with your body. Do you know what you feel like when you are
truly in need of food and how you feel when you have had enough to eat? All too
often we eat based off of cues, like when we see a television commercial for
pizza and then we just <i style="mso-bidi-font-style: normal;">have</i> to have
it for dinner. Or maybe the cue is a place, like being in the mall where there
is a food court, or an activity like the movies with the concession stands.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">If you want to lose weight, practice slowing down at meals
and being mindful of where you eat, what you eat, and how much you eat. A good
trick is to set a timer for 20 minutes and see if you can stretch out your meal
until it goes off. It takes the signals in your stomach about 20 minutes to
reach your brain to register that you have eaten enough. And while you are at
it, leave a few bites on your plate and practice eating until satisfied and not
stuffed.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Add, don’t subtract<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">When it comes to losing weight, adding foods in may sound
counterintuitive, but not if you are adding in the right types of foods. Most
vegetables and fruits are high in water and fiber and they fill you up without
adding in a lot of calories. Try starting your next meal with a bowl of a broth
based soup or a nice big salad (watch the dressing) and see if you eat less
during the meal. Snap peas and carrots are great crunchy snacks and fresh
cherries make a great swap for chocolates. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Deprivation never works, so work on adding in a few more
servings of fruits and vegetables to your day. Choose foods that are low in calories
but high in nutrients. You’ll be filling your plate with more food but eating
less calories. Think of it as more bang for your buck.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Eat at home more<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Sure you are tired after a long day of work and picking up
dinner by going through the drive through sounds appealing, but cooking doesn’t
have to be complicated or take a lot of time. Do some menu planning, grocery
shopping, and food prep on the weekends. Have a dinner plan in your mind when
you walk in the door after work at home. Not only will you save yourself a lot
of calories and unwanted ingredients by avoiding fast food but you will
actually burn calories making the meal! A 140-pound woman burns an average of
100 calories when cooking for 30 minutes. Cutting just 100 calories a day for a
year results in an average 10 pound weight loss!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Practice using the <a href="http://www.choosemyplate.gove/">Plate Method</a> for meal planning<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Are your meals balanced? Are you carbohydrate heavy and a
little too low in the vegetable department? Or does meat take center stage. One
way to control hunger and keep your energy up is to be certain that each of
your meals is balanced. Include a portion of lean protein, vegetables and/or
fruit, and if you need the calories some complex carbohydrates like brown rice
or a sweet potato. Too many people eat meals that are mainly carbohydrates and
end up hungry in an hour and reaching for junk food. Think balance and see if
you can tweak your meals and snacks so that each one has some lean protein, a
fruit or a vegetable, and a small portion of complex carbohydrates. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span></span></span><!--[endif]-->Size matters<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">Eating less without feeling deprived is as close as your
dinnerware. If you serve less food on a big plate you are left craving more,
whereas a smaller plate gives the visual that you have more. It is an optical <a href="http://www.foodpsychology.cornell.edu/outreach/large-plates.html">illusion</a>
but one that you can work to your advantage. The same idea applies to bowls,
cups, glasses and silverware. Use smaller dishes for all of your meals and
snacks, but load them up with nutrient dense low calorie foods. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The majority of overweight Americans have no idea how risky carrying
around a few extra pounds is, and how it increases their chances for developing
a number of chronic diseases. Losing weight can seem daunting but it doesn’t
have to be that way. Think in terms of strategies that you can start practicing
as part of your routine and turn them into habits. Everyone deserves to look
good and feel great so give these tips a try and see how easy eating healthy
can be.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com1tag:blogger.com,1999:blog-1541188784530349436.post-5008846626400899752014-04-28T10:01:00.004-07:002014-04-28T10:01:44.526-07:00New Research Leads to New Target Heart Rate Formula<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Forget what you know about calculating your target heart
rate because scientists say the math just doesn’t add up. According to a new <a href="http://www.cardiosource.org/News-Media/Media-Center/News-Releases/2014/03/Allison-Peak-HR-PR.aspx?w_nav=Search&WT.oss=heart%20rate%20formula&WT.oss_r=104&">study</a>,
the formula used to calculate peak heart rate is flawed because the original
research left out an important population group: women. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The traditional formula of subtracting your age from 220 has
been in use for over forty years. People plug this number into heart rate
monitors so they know how hard they should work when they are exercising.
Doctors use it to figure out how hard a patient should exercise when they are
diagnosing heart conditions during a stress test. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">A Fresh Look at Old
Results<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">For the new study, researchers analyzed over 25,000 stress
tests completed between 1993 and 2006 by men and women 40 to 89 years old. What
they found were significant differences in how men and women’s hearts respond to
exercise. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The study showed that while everyone’s heart rate declines
with age, the decline is more gradual in women. This means the old formula
overestimates the peak heart rate younger women can reach (good news for this
group!) but underestimates the peak heart rate of older women (bad news for
this group). <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The study also found that younger men have a lower resting
heart rate and higher peak heart rate than women. Their heart rate also rises
more dramatically during exercise than women, but even so, it returns to normal
levels more quickly when exercise is stopped. The reasons for these differences
aren’t clear but most likely it has to do with sex hormones.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">So What Should Your
Target Heart Rate Be?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">To account for these gender related nuances, the scientists
developed two new formulas: one for men and one for women aged 40 to 89. Women
should use the formula 200 minus 67 percent of their age, and men should use
the formula 216 minus 93 percent of their age. Gone are the days of doing this
calculation in your head, unless of course you are some sort of math genius.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">But what if you are a woman who is less than 40 years old? Unfortunately
there isn’t an answer to this yet and the relationship of heart rate to age may
be different. There just aren’t enough studies available to provide good
results.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Change is good, especially if it can help doctors to more
accurately diagnose heart-related conditions. If you fall within the 40 to 89
year old age group, grab a calculator and get to work. If you are less than 40
years old, instead of aiming for a specific target heart rate number, consider
focusing on your post-workout recovery time: the faster your heart returns to a
resting rate the fitter you are becoming. <o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-62034580912416086362014-04-08T14:25:00.001-07:002014-04-08T14:25:54.468-07:00Algae milk?<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Mooove over milk substitutes because there is about to be
another new kid on the block. At this year’s Natural Products Expo West,
renewable oils and bio-products company, Solazyme (SZYM) introduced its latest
food product, algae milk. Algae milk is free of dairy, soy, lactose, and nuts
and is made using Solazyme’s whole algal flour. An ideal choice for vegans and
those with allergies.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">What is unique about this product is that the flour that the
“milk” is made from has a very different content then the flour you normally
think of. What it actually contains is powdered, heart-healthy oil with a
profile similar to olive oil along with protein and dietary fiber. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">While the closest many Westerns come to algae is when they chomp
into a sushi roll, the many varieties of algae are one of those foods that top
the charts when it comes to nutrient density. Sea vegetables offer one of the
broadest ranges of minerals of any food, are an excellent source of the B
vitamins, vitamins A and C, and are very low in calories. But how much of this
nutrition is in 8 ounces of this new algae milk is unclear. It seems to contain
about half of its calories in the form of protein, 20% fiber, and about 10%
healthy fats. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Consumers aside, manufacturers have been using different
components of algae in food applications for years. Carrageenan is a
stabilizing and gelling agent in foods like instant puddings, agar is a
substitute for gelatin, and alginates thicken water-products.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">There are numerous studies on the benefits of algae in terms
of chronic disease prevention and improved digestion, so if the milk contains
the valuable nutrients that make algae unique, then it would appear to be a
great addition to anyone’s diet, vegan or not.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span></div>
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<span style="font-family: Verdana, sans-serif;">I for one am quite curious as to the nutritional content and taste. I am always thinking I should be eating more hijiki, dulse, nori, etc but somehow it doesn't happen. So if this milk has a high mineral content, low calories and good taste then I will moooove over to algae milk.</span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-77513057125681571692014-03-20T14:25:00.003-07:002014-03-20T14:25:47.037-07:00Study Backs Ginger for Diabetes Prevention<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Spicy and
sharp, ginger root,<i> Zingiber officinale,</i>
adds a certain zest to all types of dishes from muffins to stir fries to brewed
tea. Outside of the kitchen, ginger has been used historically as an herbal
medicine and has a long tradition of use for the treatment of stomach problems
like motion sickness, morning sickness, and gas. Modern studies have focused on
the active components of ginger as an alternative treatment for Type 2
diabetes, and new findings provide convincing evidence that ginger can prevent
many of the diseases long-term complications.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Effect
on Type Two Diabetes<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Type 2
diabetes occurs when the body fails to respond to the blood glucose-regulating hormone
insulin. Prolonged elevated blood glucose can damage the heart, kidneys, eyes,
and feet creating havoc throughout the body. Scientists have mainly been
testing the active components of ginger called <i style="mso-bidi-font-style: normal;">gingerols</i> and have already found it to exert powerful
anti-inflammatory effects and to provide relief from the pain of osteoarthritis
and rheumatoid arthritis. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">The
latest <a href="http://www.ncbi.nlm.nih.gov/pubmed/24490949">study</a> assessed the effect of ginger supplements on glycemic
index, lipid profile, and a number of markers of inflammation in patients with
Type 2 diabetes. <i style="mso-bidi-font-style: normal;"><span style="mso-spacerun: yes;"> </span></i>A total of seventy Type 2 diabetics
participated in the study. The researchers randomly divided them into two
groups: half received two 800 mg doses of ginger per day, and half received two
800 mg doses of a placebo per day for a total of twelve weeks. At the start and
end of the trial each participant was measured for blood glucose levels, blood
lipids, and three markers of inflammation: C-reactive protein, prostaglandin E2,
and tumor necrosis factors. What did the results show? The participants who
took the ginger supplements significantly reduced their fasting blood glucose,
HA1C, insulin, and two of the markers of inflammation: C-reactive protein and
prostaglandin E2. And while supplementation didn’t reduce LDL (bad
cholesterol), it did reduce total cholesterol and triglycerides. Talk about
impressive results for a relatively small dose of ginger!<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">The
Secret to Ginger’s Success<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;">What we
know as ginger root is the thick, knotted, underground rhizome of the plant. If
you have ever purchased fresh ginger you are familiar with its brownish, rough
skin and irregular shape. When cut, the striated yellow flesh gives off a
pungent scent due primarily to the release of the volatile oils or <i style="mso-bidi-font-style: normal;">gingerols</i>. Gingerol is a type of
phytochemical and the major constituent of ginger, but the root also contains
over 100 other active components that are under study. Phytochemicals provide a
number of beneficial effects in the body and act as power anti-inflammatories
and antioxidants. While the exact mechanisms of action are not yet fully known,
gingerols may stimulate the muscles cells to uptake more glucose. It is also
known that ginger and its metabolites accumulate in the gastrointestinal tract
making it effective in the treatment of digestive upsets. <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Including
Ginger in Your Diet<o:p></o:p></span></b></div>
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<span style="font-family: Verdana, sans-serif;">The
amount of ginger used in the study was 1600 mg, which is about a quarter of a
teaspoon. You can choose to take supplements, but whenever possible, choose fresh
ginger over the dried form of the spice. Fresh ginger contains higher levels of
gingerol as well as ginger’s active anti-inflammatory compounds. Fresh ginger
is readily available in the produce section of most supermarkets. When choosing
ginger, make sure it is firm, smooth, and free of mold. The root can be stored
unpeeled in the refrigerator for up to three weeks, or up to six weeks in the
freezer. You will want to remove the skin with a paring knife first and then
slice, mince, or julienne. Ginger has numerous culinary uses from drinks to
main dishes to desserts. The root makes a great homemade ginger ale, a glaze for grilled fish, and a spicy topping to grilled peaches. Try adding freshly
minced ginger to baked sweet potatoes, sautéed vegetables or combine it with
soy sauce, olive oil and garlic to make your own salad dressing.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">With all
of its beneficial properties, it is worth including ginger in your diet for its
mighty effects and many applications.</span><span style="font-family: Times New Roman;"><o:p></o:p></span></div>
Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com1tag:blogger.com,1999:blog-1541188784530349436.post-81199545713872780852014-03-05T15:28:00.003-08:002014-03-05T15:28:53.405-08:00Power Up on Probiotics for Weight Loss<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">News about the
benefits of probiotics is everywhere these days and these bacteria can be found
in more supplements and foods than ever before. Preliminary science has shown
that different strains can help ease symptoms of diarrhea, irritable bowl
syndrome, allergies, and even help you recover faster from exercise. But can
these bugs help with weight loss? The answer to that appears to be yes, that is
if you are a woman.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Research Highlights<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">A new <a href="http://www.journals.cambridge.org/action/displayAbstract?fromPage=online&aid=9105698">study</a> shows that overweight women who took a daily probiotic
supplement in addition to following a reduced calorie diet lost more weight
than women who took a placebo. The study included 125 overweight men and women
who were instructed to follow a 12-week weight loss diet followed by a 12-week
maintenance diet. Half of the participants took two probiotic pills per day,
while the other half took two placebo pills. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The results? At
the end of the 12-week weight loss period, the women who took the probiotic
supplement lost an average of 9.7 pounds compared to the placebo group who lost
an average of 5.7 pounds. The women in the probiotic group also continued to
lose weight during the maintenance period. Interestingly, the probiotics had no
effect on the weight of the men. Good news for women but not so much for men. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">How Do Probiotics “Work?”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Probiotics or
“good bacteria” are live microorganisms that are similar to or the same as
those that occur naturally in the human body and may be beneficial for health.
Picture the human body as a “host” for bacteria. The body, especially the gut
or lower gastrointestinal tract (GI) contains a complex and diverse community
of bacteria. And although we tend to think of bacteria as harmful, many
bacteria actually help the body function properly.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">When it comes to
weight loss and maintenance, research has found that the bacteria in the GI
tracts of overweight and thin people are different. This may be because a diet
high in fat and low in fiber promotes growth of certain types of bacteria over
others. Certain types of bacteria alter how we absorb calories and so affect
our weight. As shown in this study, it may be possible to supplement the diets
of overweight people with the “missing” strains of probiotics, which can then promote
a healthy weight.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Different Strains, Different Results<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Probiotic
supplements vary widely and contain many different strains of bacteria, have
different effects in the body, and results can vary from person to person. It
is important to note that the specific strain used in this study, <i style="mso-bidi-font-style: normal;">Lactobacillus rhamnosus</i>, produced weight
loss in women under the study conditions. This strain is not available to
consumers in the US, however the scientists note that the probiotics in dairy
products sold here could have similar effects. <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Choose Your Probiotics Wisely<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="BodyA">
<span style="font-family: Verdana, sans-serif;">In the US,
probiotics are considered to be dietary supplements and the US Food and Drug
Administration (FDA) has not approved health claims for probiotics and does not
regulate them. If you decide to try a supplement, choose one that contains a variety
of strains and at least one billion or more active cells. If you prefer to
stick to foods, yogurt and fermented foods like sauerkraut, kimchi, sourdough
bread and soft cheeses like Gouda are good sources of various strains of <i style="mso-bidi-font-style: normal;">lactobacillus</i> bacteria. Fermented soy
foods like miso and tempeh have over 160 different bacterial strains. <o:p></o:p></span></div>
<div class="BodyA">
<br /></div>
<div class="BodyA">
<span style="font-family: Verdana, sans-serif;">Probiotics are more
likely to keep you healthy and at a healthy weight if you also engage in
regular physical activity and eat a diet high in fiber and fresh unprocessed
foods.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com6tag:blogger.com,1999:blog-1541188784530349436.post-77418413143095359992014-02-28T14:19:00.001-08:002014-02-28T14:19:10.483-08:00Reaction Time and the Foods You Eat<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Egg
whites and spinach are two foods rich in nutrients that are often recommended
to maintain health, and studies are backing this up again. Both of these foods
are rich in tyrosine, a nonessential amino acid and a building block for the
mood-enhancing neurotransmitters epinephrine, norephinephrine, and dopamine.
These chemicals affect our mood, alertness, and even our reaction time. While
deficiency is rare, chronic stress can deplete your body of tyrosine. So if you
think your reactions are a bit too slow, according to new research, you may
want to take a look at your diet.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Tyrosine and Reaction Time<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">A team of
researchers from Leiden University and the University of Amsterdam conducted a
novel <a href="http://www.sciencedirect.com/science/article/pii/S0028393214000098">study</a> to find out if tyrosine intake can improve our ability to
stop in an instant. To test their theory, the scientists created a “stopping
task” and tested the reaction times of participants on a computer screen. The
task involved watching for different colored arrows to appear: Whenever a green
arrow appeared, they were told to press the corresponding button as fast as
possible, and the buttons had to match the direction of the arrow, either left
or right. If the arrow was red they were told to do nothing. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">The
participants completed two sessions in the lab: With and without tyrosine
supplementation. During one session, the participants were given a
tyrosine-enriched orange juice before the task, and during the other session they
were given a glass of orange juice containing a placebo. What the researchers
found was that participants who drank the tyrosine-enriched juice reacted
faster and had improved reflexes. <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">How Does Reaction Time Work?<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">You might
be wondering why it is important to react faster, save catching a soccer ball
thrown at you! Well, the speed of your reactions plays a large part in your
everyday life and according to the researchers of<span style="color: #3366ff;"> </span>this
study, reacting faster could have implications for road safety. Reacting even a
split second faster when driving could save you from an accident.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">So just
what is reaction time and how does it work? Reaction time is a measure of how
quickly an organism responds to some sort of stimulus. The master center for
your reactions is your brain. In less than a second it processes information
and then sends impulse signals to your brain telling it how to respond. That’s
where tyrosine comes into the picture. Because tyrosine is a building block for
neurotransmitters it helps nerve cells communicate and influences cognitive
performance and mood. If you are sleep deprived or under chronic stress such as
being in the military, your body may not be able to make enough tyrosine. How
much tyrosine we have is also affected by our age, personality type, gender,
and of course our diet.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Benefits of Tyrosine<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Under
normal circumstances your body should be able to make all the tyrosine it needs
because it is a nonessential amino acid, meaning you don’t need to obtain it
through your diet. Tyrosine is made in your body from l-phenylalanine so as
long as you consume protein containing foods like like meat, dairy, fish, soy,
nuts, and seeds your body will be able to make what it needs. In clinical
studies supplemental tyrosine has been shown to improve mental function and
memory after sleep deprivation and to improve cognitive performance in military
personal undergoing combat training. So far studies examining it’s effect on
depression, attention deficit disorder, and exercise performance have produced
mixed results.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Before
you consider taking a dietary supplement of acetyl l-tyrosine or l-tyrosine
talk to your doctor. Tyrosine will interact with thyroid hormones and the drug
Levodopa, used to treat Parkinson’s Disease. While tyrosine is safe when
consumed in food amounts, the use of supplemental tyrosine has only been
studied short-term in adults. <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Foods Highest in Tyrosine<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">I am a
big proponent of foods first, supplement only if necessary. If you think you
could use some mental sharpening I would encourage you to shore up your diet
with tyrosine containing foods. The following is a list of some of the foods
highest in tyrosine based on levels per 200-calorie serving:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Soy
protein isolate: 1907mg<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Egg
white, raw: 1904mg<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Cottage
cheese, low-fat: 1833mg<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Dried
spirulina: 1782mg<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Salmon:
1774mg<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Turkey,
white meat: 1771mg<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: .3in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Mustard
greens: 1587mg<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Verdana, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Spinach:
1483mg<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Our
response time can slow down with age, so eating foods with tyrosine might be
helpful for maintaining both basic reaction time and competitive edge. Experts
also say that you can help your aging reflexes by staying physically active.<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com1tag:blogger.com,1999:blog-1541188784530349436.post-90181902334547423422014-02-06T11:00:00.004-08:002014-02-06T11:00:33.460-08:00The Cardiovascular Disease Reversing Effects of Flaxseeds<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Flaxseed already had a strong track record as a food
providing cardiovascular benefits due to its unique nutritional makeup, and now
thanks to new research, there is even stronger evidence identifying how this
food can benefit your heart. Recent findings show that adding just four
tablespoons per day of ground flaxseed to the diet can significantly reduce
blood pressure and reverse the effects of heart disease.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Clinically
Confirmed Health Benefits<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Heart disease continues to top the list of the leading
causes of death in the US. The good news is that it can be prevented or delayed
by three main lifestyle changes: diet modifications, incorporating exercise,
and stopping smoking. Of those, making a few targeted dietary modifications may
give you the biggest bang for your buck, and eating flaxseeds is one of them.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">A <a href="http://www.ncbi.nlm.nih.gov/pubmed/24126178">new study</a>
published in <i style="mso-bidi-font-style: normal;">Hypertension</i>, tested the
effects of ground flaxseed in patients with peripheral artery disease, a
circulatory disease that causes narrowing of the arteries that reduces blood
flow to your limbs. Hypertension is a primary cause of this disease so the aim
of the study was to examine the effects of daily consumption of ground flaxseed
on systolic (SBP) and diastolic (DBP) blood pressure. For six months, 110
patients ingested a variety of foods containing 30 grams (about four tablespoons)
of milled flaxseed or placebo per day. The results at the end of the study were
remarkable: in the flaxseed group, systolic blood pressure (top number)
decreased by 10 mm Hg and diastolic blood pressure (bottom number) decreased by
7 mm Hg! Those results rival the best of medications without the side effects.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">It’s
All About Synergy<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Flaxseeds health benefits stem from the synergistic effect
of its unique nutritional makeup. The first unique feature is its high omega-3
fatty acid content. The primary omega-3 fatty acid is alpha-linolenic acid
(ALA), an essential fat that must be obtained through the diet. The second
unique feature is its lignans, which are fiber-like compounds that provide
antioxidant benefits due to their high polyphenol content. The third unique
feature is their mucilage or gum content. This type of water-soluble,
gel-forming fiber can improve absorption of certain nutrients in the small
intestine.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">When it comes to your heart, both ALA and lignans protect
our blood vessels from inflammatory damage by inhibiting platelet activating
factor (PAF). This has been confirmed by studies showing how consumption of
flaxseed decreases levels of C-reactive protein (CRP), a maker of inflammation
in the cardiovascular system. Levels of two other cardio-protective omega-3
fatty acids increase in the bloodstream with flax intake, eicosapentaenoic acid
(EPA) and docosapentaenoic (DHA) acid. Flaxseed has also been shown to decrease
total and LDL-cholesterol and decrease oxidation of LDL due to its antioxidant
properties and fiber content. Finally, ingestion of flaxseed can lower blood
pressure by improving dilation of arteries and improving blood flow.<o:p></o:p></span></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">What
Other Health Benefits Does Flaxseed Have?<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">The antioxidant and anti-inflammatory benefits of flaxseed
don’t just apply to the cardiovascular system. Studies have shown that the risk
for breast, prostrate and colon cancer is reduced with regular consumption.
Flaxseed also benefits the digestive system due to its gum or mucilage content
which delays stomach emptying and improves nutrient absorption. An area with mixed
findings is post-menopausal benefits such as decreased hot flashes. Results
have been mixed so no conclusions can be made at this point.<o:p></o:p></span></div>
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<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Finding
Ways to Add Flaxseed to Your Diet<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Many experts believe it is better to eat flaxseed as opposed
to flax oil (which contains just part of the seed) so that you get all of the
components, but stay tuned as researchers continue to investigate. So how much
do you need? The amount used in most research studies is 30 grams or about four
tablespoons, but according to the Flax Council of Canada, consuming one to two
tablespoons per day will allow you to reap flaxseeds benefits.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">One of the easiest ways to add flaxseed to your diet is to
incorporate the milled seed into your muffin or bread recipes. A question that
you may have “is won’t the oven temperature destroy the omega-3s?” Fortunately
it won’t, as confirmed in a number of recent studies so next time you bake, try
substituting ground flaxseed for part of the flour in recipes for quick breads,
muffins, rolls, breads, bagels, pancakes and waffles. Experiment with replacing
¼ to ½ cup of the flour with ground flaxseed if the recipe calls for two or
more cups of flour. Flaxseed also makes a great egg replacer as it forms a gel
when it is soaks in water. Also try adding this nutritious food to your
smoothies, yogurt, oatmeal, or as a topper for a salad. It also works well in
dark, moist dishes like meatloaf, chili, meatballs, and casseroles.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">If you can, buy whole flaxseed (brown and golden are
nutritionally similar), store it in the freezer, and grind it in a coffee
grinder right before using. Once you start adding ground flaxseed to a certain
food it will soon become a habit and you won’t have to think about the great
dietary choice you are making.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-22006125438384146932014-01-28T11:27:00.003-08:002014-01-28T11:28:26.141-08:00The Link Between Diabetes and Depression<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Diabetes
and depression is one of those chicken and egg dilemmas: each illness may be
both a consequence and a contributor to the other. While scientists haven’t
figured out the exact mechanism of how the two diseases are linked, studies show
that people with diabetes have a much higher risk of depression than people
without diabetes. The good news is that both diseases can be treated together
and effectively managing one can positively influence the other.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">How
Are Diabetes and Depression Related?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">More than
10 percent of US adults have diabetes and about 6.7 percent of US adults have
depression. More often than not, the two diseases occur together, but it
appears the link between diabetes and depression can only partially be
explained by increased body weight and lack of exercise. What researchers
suspect is that there are two possible scenarios: depression may occur as a
result of having diabetes or depression may be a risk factor for the onset of type
2 diabetes. In either case, the common denominator contributing to both diseases
may be stress.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">People
who are depressed have elevated levels of stress hormones like cortisol. When
cortisol is high, it can lead to problems with glucose metabolism, increase
insulin resistance and lead to the accumulation of belly fat; all risk factors
for diabetes. People who are depressed also tend to have unhealthy lifestyle behaviors
such as not exercising, eating a poor diet, smoking, and drinking, all of which
can further contribute to the development of diabetes.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">On the
other hand, people with diabetes must deal with managing a chronic disease and
making significant changes to diet and lifestyle as well as adjusting to
medications. The long-term strain of diabetes management can be very stressful
and lead to symptoms of depression.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Because
so much of diabetes management involves self-care, when the two conditions
co-exist it can be a recipe for disaster. Depression in a diabetic can affect
blood sugar monitoring, dietary choices and the desire to exercise. Neglect of
self-care can lead to complications and worsening of the disease.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Signs
and Symptoms of Depression<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">A feeling
of helplessness is a common reason for depression and if you have diabetes it
is easy to feel this way. Managing diabetes is complex, demanding, and even
frustrating. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">It is
important to note that people with depressive illnesses do not all experience
the same symptoms, and the severity and frequency varies depending on the
individual. To spot depression it is important to understand the difference
between <i style="mso-bidi-font-style: normal;">clinical depression</i> and
feeling down or sad for a couple of days. A person would be diagnosed with
depression if they had a depressed mood or loss of interest or joy in daily
activities consistently for at least two weeks. If you have been feeling this
way, check to see if you also have two or more of the following symptoms: a
change in sleep patterns, a change in appetite, trouble concentrating, loss of
energy, feelings of guilt, nervousness, or thoughts of suicide. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">All too
often depression goes undiagnosed and untreated. If you think you are depressed,
don’t keep your symptoms to yourself. Continue to take your medication and
speak to your doctor right of way. Your doctor will be able to do additional
screening and work with you on a treatment plan.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-align: center; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Important
Self-Care Behaviors<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Poor
control of diabetes can cause symptoms that look like depression so there may
be a physical cause. High or low blood sugar can make you tired, anxious, disturb
your sleep and cause changes in appetite so it is important to prioritize
diabetes self-management. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .3in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Verdana, sans-serif;">Two key
self-care behaviors that will help you control your diabetes are healthy eating
and being active. Eating healthy means that you should build your diet around
whole unprocessed foods and limit refined carbohydrates and sugars. You want to
include foods that provide all three nutrients: protein, carbohydrates, and
good fats in reasonable amounts to help you maintain a healthy body weight. You
don’t have to give up your favorite foods, but you should work on portion
control and eat regular meals that are low in saturated fat, sodium, and added
sugars.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Being
active is also a key behavior for managing diabetes. Being active can help
control blood glucose levels, improve cardiovascular health, and assist in
weight loss or maintenance. Include both aerobic exercises like walking,
cycling, swimming as well as strength training and flexibility exercises. And
don’t forget stress management. Engaging in yoga or meditation can help you to
remain calm and cope more readily with your disease. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana, sans-serif;">Where
Can I Go For Help?<o:p></o:p></span></b></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Remember,
depression is a treatable condition and it can strike anyone, but people with
diabetes are at a higher risk. Seeking professional treatment for depression
will help you manage symptoms of both diseases and ultimately improve your quality
of life. If you think you are depressed, call your doctor or visit a mental health
specialist. A doctor can rule out physical possibilities by doing an exam and
tests and make recommendations for treatment.</span><span style="font-family: Times New Roman;"><o:p></o:p></span></div>
Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0tag:blogger.com,1999:blog-1541188784530349436.post-32911349571873249932014-01-22T11:19:00.001-08:002014-01-22T11:23:42.162-08:00Diet Soda's Fall From Grace<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Diet sodas’ days
of deceiving are in swift decline as health-conscious consumers are buying less
of it in an effort to cut back on artificial sweeteners. Over the last year,
sales of diet soda dropped almost 7 percent while sales of regular soda dropped
by 2.2 percent. This trend is driven primarily by concern over the processing
that goes into making a diet soda and reports that drinking it could lead to weight
gain. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Artificial
sweeteners have been used since the late 1800’s for “people who desire to limit
their sugar intake.” Today, a number of chemical sweeteners are deemed safe for
use in foods by the Food and Drug Administration: Aspartame, acesulfame K,
saccharin, neotame (NutraSweet®) and sucralose (Splenda®.) Despite the fact artificial
sweeteners are promoted as a safe weight loss tool, people who drink diet soda
have an increased risk for being overweight. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Diet Soda and Your
Waistline<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Diet soda is definitely
not a “health food” and the reason drinking diet soda doesn’t help with weight
loss may actually be <i style="mso-bidi-font-style: normal;">all in your head.</i>
When you drink a diet soda, your body and brain are primed and waiting for
something sweet. The diet soda provides the sweetness but not the calories,
leading you to search for something to satisfy this newly created unfulfilled craving.
Or in other words, you end up eating more food. Not only that, but because
these artificial sweeteners are hundreds and thousands of times sweeter than
real sugar, they may blunt our body’s ability to become satisfied from the
natural sugars found in unprocessed foods like fruit. So again, we feel like we
need to add more sugar (calories) to our foods to become satisfied. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Studies conducted
in <a href="http://uthscsa.edu/hscnews/singleformat2.asp?newID=1539">2005</a> and <a href="http://uthscsa.edu/hscnews/singleformat2.asp?newID=3861">2011</a> found that on average, for each diet drink a person had per
day, they were 65 percent more likely to be overweight in the next seven years.
Diet soft drink users as a group also had a higher waist circumstance and more
abdominal fat (the type of fat that increases your risk for diabetes, heart
disease and cancer.) <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Artificial Versus Natural:
Which is Best?<o:p></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A good way to
avoid all of the health risks associated with artificial sweeteners is to <i style="mso-bidi-font-style: normal;">go natural</i> with some caveats. Sugar
cane, raw sugar, honey, and regular ole’ sugar are all <i style="mso-bidi-font-style: normal;">natural</i> and minimally processed, but they each have from 50 to 60
calories per tablespoon. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Stevia is a
zero-calorie sweetener made from the Stevia rebaudiana plant and has a long
history of use in South America. Pure stevia has a bitter, licorice-like
aftertaste that many people don’t like and it can be hard to bake with. However, there are a number of great products on the market that have taken care of the bitter after taste like <a href="http://truvia.com/?gclid=CN-T39DAkrwCFczm7AodXnkA0A&gclsrc=aw.ds" target="_blank">Truvia</a> and others. See what your grocer carries and do some experimenting.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Of course you
can always stick with plain water….<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I Don’t Like the Taste of
Water<o:p></o:p></span></b></div>
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<br /></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What if you
really don’t like drinking water, <i style="mso-bidi-font-style: normal;">and</i>
you don’t want to use any type of sweetener natural or not? <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Try a few of
these suggestions for low-calorie, nutrient rich beverages: <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Drink
fizzy water, (seltzer club soda) flavored with a dash of unsweetened
pomegranate or cranberry juice or a squeeze of lemon or lime. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Experiment
with using slices of cucumber in your water or pop a fresh strawberry into your
glass. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span><!--[endif]-->Brewed
teas are loaded with antioxidants. Try black, green, white, herbal, or rooibos;
hot or iced, with or without lemon.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Swapping out
your diet soda for a natural alternative is something you can do that doesn’t
require a lot of effort yet can dramatically transform your weight and your
health. Cheers!<o:p></o:p></span></div>
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Jenniferhttp://www.blogger.com/profile/11680167631388454235noreply@blogger.com0