EAT MORE OFTEN, BURN MORE FAT (Obviously this comes with some rules...)

If you are receiving this blog post by email, do not reply to this email address.   Eat more often, burn more fat.   Obviously, this comes with some rules. How many times have you gone on a diet which began by starving?  Doesn't work.  (Nor do fad diets.)   Most people make a huge mistake and cut so many calories out of their diet that they put their bodies into protection or starvation mode. Your body has a natural defense mechanism that keeps you from starvation. You must EAT to avoid this. Of course you must do so while following some healthy nutritional tips!   Follow these tips for 21 days, and along the way, learn as much as you can about making good nutritional choices by reading labels on the foods you eat.   Determine your average caloric intake.  Add up all the calories you eat each day for 3 days and divide by 3.  Subtract 10-15%.  That will be your goal for each of the 21 days. Learn what your portion sizes should be. It's not always necessary to count calories. Create a reduction from your normal caloric intake by limiting breads/starches to one per meal. Eat breakfast. Do not skip this meal. Eat more early and less later – Breakfast and lunch should be your larger meals of the day. Eat 5-6 times daily. Eat every 2-3 hours. Do not eat within 2 hours before bedtime. Do not eat carbohydrates alone. Balance is the key – Not too much protein, fat or carbohydrates. Eat high quality lean proteins at every meal- fish, lean poultry and very lean red meats. Eat high-quality carbs – 100% Whole Grains Drink plenty of water – Green Tea and low or no calorie fluids. Keep sugar to a minimum – Use Splenda or Stevia as a sugar alternative. Keep sodium in check – Do not add extra salt to your meals. Eat foods from the most natural state possible – processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

NUTRITION FOR KIDS

With video games, TV, computers, fast food, and the internet, children are facing a health crisis.   Children are less healthy than they used to be in times past. Diabetes –- thought to be a mainly adult disease in the past — has been on the rise among children.  An obese child usually translates into an obese adult, which can lead to all sorts of health problems, such as high blood pressure and an increased chance of suffering from a heart attack or stroke.   With this in mind, here is a TOP 10 list of nutritional tips and healthy eating guidelines for children: Set a good example and keep your child active. Children learn by example, and if their parent is healthy and active, chances are they are too. Make activity fun for your child, and enroll them in as many sporting activities as you can. Make sure your child eats breakfast. Breakfast is the most important meal of the day and a necessity for a balanced healthy diet. It will give them the fuel they need throughout the day. Make sure you guide them towards making healthy breakfast choices, such as oatmeal and whole grain cereals. Keep your child hydrated, especially if it's very hot outside or they're engaged in a sporting activity. Make sure your child gets enough protein and carbohydrates in their diet. Foods that are good sources of protein and carbohydrates include fish, poultry, meat, cheese, milk, and beans. Provide healthy nutritious snack foods after exercising. Instead of handing them a chocolate bar, hand them fruit instead. Provide variety in their diet. If your child is eating the same things day after day, chances are that they're missing out on some nutritional building blocks. Besides that, they will get bored with their diet. Instead, have them help you choose a variety of meals that are healthy for the entire family.  Work with a dietitian or a nutritionist. They can help a great deal when it comes to healthy meal planning for you and your growing children. Try to make home-cooked meals as opposed to eating out. Fast food is generally not a good way to instill good eating habits in your child. Budget burgers aren't healthy.  You will save more money eating at home. Throw out the soda and limit the juices. Soda is jam-packed with calories and juices are typically full of sugars. Instead, give them water and iced tea.  Teach your child about proper portion sizes. Most people eat way too much food at each meal, which contributes to weight gain in both adults and children. Proper nutrition and a healthy diet is important for both children and adults. Together you can make your house a healthier environment, where everyone can reap the benefits.   Don't let poor nutrition and lack of activity ruin your child's health. Make a difference that will last a lifetime.   YOUR VIDEO FITNESS COACH, ANITA STONE   NEXT LIVE TRAINING EVENT: "WEIGHT LOSS TOP 10: The Top 10 Strategies You Must Know for Permanent and Successful Weight Loss" Saturday, July 18th, 2-4 p.m. Register here: http://www.videohealthcoach.com/register.html

BAKED ACORN SQUASH

At 77 calories per serving and no fat, this incredible recipe can't be beat!   Ingredients: 4 acorn squash, seeded and halved 1 (12-ounce) can pineapple tidbits, packed in juice (drain juice) 1/2 cup dry sherry 1/8 teaspoon ginger (optional, adds a pungent taste) 1/8 teaspoon nutmeg 1/2 teaspoon cinnamon 1 teaspoon molasses   Per Serving: 77 calories, 0 g fat, 0 mg cholesterol, 0 g carbohydrate, 1 g protein, 2 g fiber, 6 mg sodium Directions: Place squash, cut side down, on cookie sheet sprayed with nonstick spray. Bake at 350 degrees until done, approximately 1 hour. While squash is cooking, make sauce. Combine pineapple, sherry, spices, and molasses in saucepan. Cook until mixture reduces to proper thickness. (You may want to mix 1 1/2 teaspoons cornstarch with 2 tablespoons of water and then add to sauce to thicken quickly). Ladle pineapple sauce into cooked squash bowls and serve. Yield: 8 servings (1/2 squash) Recipe from: Cookery Classics: A Treasury of Healthwise Recipes, by Kathy Duran-Thal, R.D., Cooper Wellness Program Nutrition director.  Follow Me: http://www.twitter.com/anitastone   FIND ME ON THE WEB: www.superfoodvideos.com www.anitastone.qassia.com www.timetogetfit.blogspot.com www.superexercisevideos.com http://profile.to/anitastone Facebook http://digg.com/users/seeme4fitness www.timetogetfit.biz (Makeover Story) www.myspace.com/videofitnesscoach www.timetogetfitrecipes.blogspot.com http://www.mytalk.at/my/anitastone.php www.videofitnesscoach.com (Enroll now!) www.flickr.com/people/videofitnesscoach www.groups.myspace.com/videofitnesscoach http://groups.podclass.com/Diet-and-Exercise www.mybloglog.com/buzz/members/seeme4fitness www.socialauthority.ning.com/profile/videofitnesscoach www.squidoo.com/donotdiet (Please visit and give Squidoo some stars!) www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com page) http://www.yoursqueezepage.com/displayPage.php?id=10248 (Podcast page) MERRY CHRISTMAS

HAPPY THANKSGIVING!

May your stuffing be tasty.  May your turkey be plump.   May your potatoes 'n gravy have nary a lump.   May your yams be delicious.  May your pies take the prize.   May your Thanksgiving dinner stay off of your thighs.   HAVE A BLESSED THANKSGIVING!

WHAT SHOULD DIABETICS EAT?

HERE'S THE VIDEO: http://healthcorner.walgreens.com/display/1709.htm

Aired on Lifetime Television Sunday, November 4 and December 23, 2007

An estimated 20 million people in the US have diabetes - and more than six million don't even know they have it. Another 54 million people are at risk. The good news is that diet is a controllable and important factor in managing diabetes. Kraft nutritionist Arlene Sanoy, RD, says, "The major thing to realize is that someone with diabetes does not need special food. The key is managing the amount of carbohydrate-containing foods that are eaten. The second tip is to remember to try and eat meals and snacks around the same time every day." Also, remember healthy eating guidelines are the same for people with and without diabetes. Just start making smart choices by label reading. "On the label we have information about sugars and dietary fiber. In general, try to look for foods that contain three grams or more of dietary fiber," says Arlene.

For more information on the Kraft Good Eating, Good Living program, visit http://www.goodeatinggoodliving.com/.

Technorati Profile

HEATHER'S QUINOA DISH

If you don't have the time or inclination to roast cherry tomatoes, substitute some chopped, moist, sun-dried tomatoes. Also, a delicious alternative to the tofu in this recipe might be paneer cheese which can stand up to the heat without losing its form. a splash of extra-virgin olive oil a pinch of fine grain sea salt 1 shallot, minced 3 cups cooked quinoa* (or brown rice, or other grain) 1 cup corn, fresh or frozen 1 1/2 cups kale, spinach or other hearty green, finely chopped 2 cups extra-firm tofu, browned in a skillet a bit 1/3 cup pesto 1/3 cup pumpkin seeds, toasted 1/4 cup roasted cherry tomatoes** (or chopped sun-dried tomatoes) In a big skillet or pot heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes. Serves 4 - 6.   *Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.   ** To roast cherry tomatoes: Heat oven to 350F degrees. Cut each tomato in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt - pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 mintutes or so, until the tomatoes are shrunken and sweet. From www.101cookbooks.com   Enroll now in my upcoming "live streaming" WEIGHT LOSS CRASH COURSE! Sign up here: www.timetogetfit.blogspot.com

SPINACH RICE GRATIN

(A HEALTHY ALTERNATIVE TO QUICHE!)

 

2 1/2 cups leftover/pre-cooked brown rice
1 1/2 cups cups well finely chopped spinach
4 ounces firm (organic) tofu, crumbled
10 black olives, chopped
1/2 medium red onion, diced
1/3 cup pine nuts or almonds, toasted
2 tablespoons olive oil
1/2 cup shredded Manchego cheese (or Parm, or Gruyere)
3 large eggs OR 6 egg whites
1/2 teaspoon fine grain sea salt

 

Preheat oven to 400F degrees. Rack in the top third. Grease a 10-inch round baking dish (or equivalent) with a bit of olive oil.

In a large bowl combine the rice, spinach, and tofu. Now, reserving a bit of each for garnish, stir in the olives, and red onion, pine nuts and olive oil. Now stir in 1/4 cup of the cheese. In a small bowl whisk together the eggs, and salt. Fold the eggs into the rice mixture, pour into the prepared baking dish, and sprinkle with remaining cheese. Bake for 30 minutes or until the casserole is set, and the top toasty and golden. Remove from the oven, and sprinkle with remaining onions, olives, and nuts. Sprinkle with a bit more salt before serving - or taste and get a sense of whether you need any.

Serves 8 - 12.

From 101cookbooks.com

 

THANKS FOR VISITING MY RECIPES BLOG!

DELICIOUS HEALTHY ZUCCHINI MUFFINS

Zucchini: An Invisible Ally for Low-fat Muffins

Muffins are the perfect solution for breakfast on the go, or a quick bite between meals.  The problem with many muffins, however, is that they are really more like cake than anything else.

Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us.

Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar."

One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin.  But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter.

Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them.

Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here.

Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk.

The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar.

Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe.

Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor.

You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices.

Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.

 

ZUCCHINI MUFFINS

 

1 cup all-purpose flour

2/3 cup sugar

1 tsp. baking powder

tsp. baking soda

2 tsp. unsweetened dark cocoa powder

tsp. ground cinnamon

tsp. ground nutmeg

tsp. salt

1 cup shredded, unpeeled zucchini

1 cup nonfat buttermilk

2 tbsp. hazelnut, walnut or macadamia nut oil

2 tbsp. corn oil

2 large egg whites, lightly beaten

1 tsp. vanilla extract

 

Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.

In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.

In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.

 

Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.

 

Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.

Makes 12 muffins.

 

Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.

 

- Source: "Light Muffins," by Beatrice Ojakanga
 

 

ANITA STONE

Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com.

 

CONNOISSEUR PROTEIN SHAKE RECIPE

As you all know, I am no gourmet cook! I'd like to be but it will have to happen later in life when the kids are out of the house. I'm no "connoisseur" when I make my protein shakes either, only because I normally only have time to put the water in the blender and GO!

But if you have the time, this protein shake recipe is one of the BEST! Give your blender a whirl and get fit with Pat's recipe!

Click the link below to open -- to turn the page in this document, click the lower right "corner" of the page.
To make the print bigger, click the "+" sign.

Pat's Age Defying Protein Shake Recipe pdf.pdf

2 New Podcasts on "Failure" and "Procrastination" by Video Fitness Coach Anita Stone

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"FAILURE AND PROCRASTINATION"

NO MORE ATKINS -- PASTA IS OK!

KASHI AND SMART START CEREAL COMPARISON

ZATARAIN'S RECIPE BY VIDEO FITNESS COACH

Have you joined the Video Fitness Coach "15 WEEKS TO FITNESS" video course yet?
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HOMEMADE LOW-FAT PIZZA

MORE RECIPE VIDEOS:

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FRS ENERGY PRODUCT REVIEW

NEW YOU TUBE VIDEOS and CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS

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BEFORE/AFTER PHOTOS
Originally uploaded by anitastone

 

 

CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS TUESDAY NIGHT AT 9 PM EST --  

 

go to my new "talking blog" www.timetogetfit.blogspot.com (scroll down to the second post) 

 

TOPIC: YOGA AND PILATES, WHAT'S THE DIFFERENCE? (AND WHY SHOULD I DO THEM??)

 

I have added more videos to You Tube! 

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I also added all previous Journey to Fitness tele-classes to a podcasting site called Acid Planet:

(click on Songs and it will go to my list of recordings, they are unedited but I'll have to get to that later....)

http://www.acidplanet.com/artist.asp?AID=648526

 

Tell your friends! Enroll today in the 12-Week Journey to Fitness

online training course at www.videofitnesscoach.com!

NEW YOU TUBE VIDEOS ADDED!

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Video Fitness Coach Anita Stone wants you to join the party @ MyBlogLog

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Discover something new or cool each day. Find a sites are unique to your interests, be that "you'll never guess what I found on the internet" person.

Learn more about the people who publish your favorite sites? What do they read? Who else reads them?

Connect with people who read the same sites as you, make the world wide web a little smaller, more connected.

Video Fitness Coach Anita Stone thinks MyBlogLog is so great that they've taken the time to let you know about it. Come check it out. If you've got a Yahoo! account, you're already half-way there. Join Video Fitness Coach Anita Stone! Check out http://www.mybloglog.com/ to learn more.

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PORK CHOPS WITH APPLES

3/4 cup reduced-sodium chicken broth, divided

2 teaspoons cornstarch

2 teaspoons canola oil

4 (4 ounce) boneless pork chops, 1/2 inch thick, trimmed of fat

1 small onion, sliced

1 tart apple, such as Granny Smith, peeled and sliced

1/4 cup apple cider or apple juice

2 teaspoons Dijon mustard

Optional:  1/4 teaspoon dried thyme

 

Mix 2 tablespoons broth and cornstarch in a small bowl.

Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.

Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.

Yield: 4 servings

Nutrition Info

Per Serving

• Calories: 175 kcal
• Carbohydrates: 9 g
• Dietary Fiber: 1 g
• Fat: 8 g
• Protein: 16 g
• Sugars: 6 g