Healthy meals...doing it right...

My husband and are on losing weight and here are a few things that I have made to eat healthy...

Egg sandwich on 100% whole wheat thins topped with tomato and baby spinach.

I love potatoes but can't afford the calories of butter, cheese and sour cream.  I topped this potato with veggies!

Breakfast or lunch wrap...one scrambled egg on a tortilla on a bed of baby spinach topped with tomatoes, green onions, black olives and red peppers sprinkled with Tabasco.  Yum!

Apple slices...kept fresh in lime and lemon juice.

Baked sweet potato, chicken breast and sugar snap peas with red pepper strips and almond slivers.

303 calories for this filling and healthy dinner.

Lose It!

So...it is time to confess.  I think if you can't be honest with others, you won't be honest with yourself and not get anywhere in your life's goals.

I have gained 10 lbs.  Yeah, that hurts to say.  LOL!  I stopped going to the gym (it is too far from our home and with work and gas - it was not feasible to stay there).  And I started working nights.  I relied on caffeine and sugar drinks to keep me going.  And it is pretty easy to pack on 10 lbs with these factors.

Now that summer is shortly upon us,  you don't have the layers of clothes to hide your rolls.  Ha!  So, with a little encouragement from an unknown source :), I decided to attack it now.  It won't get any better - probably only worse.

So I began using an app on my phone called Lose It!  You can also find it on your computer at www.loseit.com.  It is basically losing weight by counting your calories.  It is simple because you don't have to eat certain foods (but you will find yourself eating healthy!).  You simply input what you eat.  You input any exercise you do that day.  And you put in your daily weight (in the morning is the best).  It does the rest.

I like having plans.  We are paying off thousands of dollars of debt because we have a plan.  And we work that plan.  It is simple...but not easy.  You have to have commitment.  You have to have determination.  You have to be disciplined.

If you are struggling or have struggled with weight loss, try this.  It is fun and easy!

Health Issue for the Day: Caffeine

My dad recently shared with me that he had been tired lately. He had a doctor's appt. in which the doctor realized he had an irregular heartbeat..."arrhythmias". He asked my dad if he consumed a lot of caffeine. My dad said he drinks decaf coffee but does drink soda pop and enjoys a lot of chocolate. His doctor cut off his caffeine and at his next visit - his heartbeat was normal!
Many of our health issues and problems are caused by our bad habits that perhaps we are not willing to break! I am thankful that my dad broke his caffeine habit and is protecting his health! He said he did not realize how much caffeine he consumed and the way it affected his health. And yes, he says he is not tired like he had been! Praise the Lord!

I have included some helpful information on caffeine. Especially helpful is the list of how many milligrams are in various foods and drinks.

What exactly is caffeine?

Caffeine (C8H10N4O2) is a chemical stimulant of the central nervous system. It belongs to a class of organic compounds called alkaloids, which also include morphine, codeine, LSD, cocaine and nicotine. Caffeine is found in a variety of products, including coffee, tea and chocolate. Varying amounts of it can be found in over 60 plants, including the following:

• Cocoa beans
• Coffee beans
• Cola (kola) nuts
• Guarana
• Mate
• Tea leaves

People have been consuming caffeine since the first pot of tea was brewed in China around 2700 B.C. It is widely used for its ability to help people wake up, stay alert, maintain energy levels and respond quickly. Some researchers claim that caffeine is non-addictive, whereas other researchers declare it to be the fifth most addictive substance in the United States (following heroin, alcohol, cocaine and nicotine).

How does caffeine effect cardiovascular health? Even though there is no conclusive evidence, some studies have suggested that high levels of caffeine consumption can increase the risk of certain cardiovascular conditions. Caffeine can:

• Cause irregular heart rhythms (arrhythmias)
• Increase the heart rate
• Increase the rate of breathing
• Increase the force of the heartbeat
• Raise levels of stress hormones
• Raise blood pressure, temporarily

Critics argue that these effects will only be seen in people who are either oversensitive to caffeine, or whose bodies have not adjusted to caffeine because they rarely consume it.

Other research suggests that drinking coffee is associated with higher cholesterol levels. However, this effect does not seem to be caused by unfiltered or instant coffee, suggesting that chemicals other than caffeine may be responsible. To be on the safe side while the controversy continues, patients who have had a heart attack may be encouraged by their physicians to reduce or eliminate caffeine use until a final conclusion has been made.

How much caffeine is considered safe?

Physicians know the ways in which caffeine may interact with other medications that patients may be taking. Therefore, patients are encouraged to talk with their physician about caffeine. In general, most experts encourage people to use caffeine only moderately between 250 and 350 milligrams per day because there are very few studies that have associated moderate caffeine use with health risks. However, extraordinarily high caffeine intake (150 milligrams per kilogram of body weight) can be fatal, and even moderate caffeine intake can create symptoms of caffeine overdose in some people. Symptoms of caffeine overdose include the following:

• Flushed face
• Frequent need to urinate (diuresis)
• Rapid heart rate (tachycardia)
• Restlessness or feeling "jittery"
• Shakiness
• Throwing up (vomiting)
• Trouble sleeping (insomnia)
• Upset stomach (nausea)

More severe cases of caffeine overdose can also include symptoms such as delirium (acute mental confusion) and visual disturbances. In rare cases, caffeine overdose results in death.

Amount of caffeine in common foods, drinks and medications

Varying amounts of caffeine are present in over 200 foods, drinks and non-prescription medications. Examples are presented below:

Food	Amount of Caffeine (in milligrams)
Unsweetened chocolate, 1 oz.	26
Chocolate ice cream, ½ cup	2
Dark (semi-sweet) chocolate, 1 oz.<>	5-35
Milk chocolate, 1 oz.	1-15

Drink	Amount of Caffeine (in milligrams)
Brewed coffee, 8 oz.	60-160
Brewed American tea, 8 oz.	20-90
Brewed imported tea, 8 oz.	25-110
Chocolate milk, 8 oz.	2-7
Decaffeinated coffee, 8 oz	2-4
Espresso, 2 oz	100
Iced tea, 8 oz.	9-50
Instant coffee, 8 oz.	2-4
Instant tea, 8 oz.	24-31

Medication	Amount of Caffeine (in milligrams)
Aspirin 1 Tablet	0
Appetite Supressant, 1 Tablet	200
Medication to help people to stay alert	100-200

Twenty Healthiest Foods For Under $1!

I read this article this evening and found it very interesting! I have to admit, on my grocery shopping trips as of late, I get very depressed on the amount of money I end up spending for just one week of meals! With the cost of food rising, it is important to still buy healthy foods for our families! Hope this article gives you some "cheap" food ideas for your next shopping trip! :)

Food prices are climbing, and some might be looking to fast foods and packaged foods for their cheap bites. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are the best things for you. At the grocery store, getting the most nutrition for the least amount of money means hanging out on the peripheries—near the fruits and veggies, the meat and dairy, and the bulk grains—while avoiding the expensive packaged interior. By doing so, not only will your kitchen be stocked with excellent foods, your wallet won’t be empty.

1. Oats
High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.
Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2. Eggs
You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.

Serving suggestions: Huevos rancheros for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.

3. Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry.

4. Potatoes
Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: In the a.m., try Easy Breakfast Potatoes; for lunch, make potato salad; for dinner, have them with sour cream and chives.

5. Apples
I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Pumpkin-Apple Breakfast Bread.

6. Nuts
Though nuts have a high fat content, they’re packed with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost.

Serving suggestions: Raw; roasted and salted; sprinkled in salads.

7. Bananas
At a local Trader Joe’s, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt.

8. Garbanzo Beans
With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, curries, and Orange Hummus.

9. Broccoli
Broccoli contains tons of nice nutrients—calcium, vitamins A and C, potassium, folate, and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it’s low in calories and cost.

Serving suggestions: Throw it in salads, stir fries, or served as an accompaniment to meat in this Steamed Ginger Chicken with Asian Greens recipe.

10. Watermelon
Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy dose of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.

Serving suggestions: Freeze chunks for popsicles; eat straight from the rind.

11. Wild Rice
It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.

Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.

12. Beets
Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.

Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.

13. Butternut Squash
This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.

Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.

14. Whole Grain Pasta
In the days of Atkins, pasta was wrongly convicted, for there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.

Serving suggestions: Mix clams with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.

15. Sardines
As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.

Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).

16. Spinach
Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.

Serving suggestions: Sautéed with eggs, as a salad, or a Spinach Frittata.

17. Tofu
Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.

Serving suggestions: Use silken varieties in Tofu Cheesecake; add to smoothies for a protein boost; cube and marinate for barbecue kebobs.

18. Lowfat Milk
Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium.

Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.

19. Pumpkin Seeds
When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.

Serving suggestions: Salt, roast, and eat plain; toss in salads.

20. Coffee
The old cup-o-joe has been thrown on the stands for many a corporeal crime—heart disease, cancer, osteoporosis—but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50¢ cents a cup.

Serving suggestions: Just drink it!

Although that bag of 99¢ Cheetos may look like a bargain, knowing that you’re not getting much in the way of nutrition or sustenance makes it seem less like a deal and more like a dupe. Choosing one of these twenty items, or the countless number of similarly nutritious ones, might just stretch that dollar from a snack into a meal.

The Best and Worse BBQ Foods

The Best and Worse BBQ Foods!

Here is a helpful article on what to eat this summer when you are attending BBQ's with your friends and family! Enjoy!

Eat This:
Hot Dog with onions, relish, ketchup and mustard
270 calories
12 g fat

Hot dogs get a bad rap, but they score a resounding victory in the battle of American barbecue classics. Hot dogs benefit from two simple realities: First, the skinny bun makes for built-in portion control, which means unless you’ve fired up foot-long brats or have a penchant for chili and cheese, you’re unlikely to build a dog with more than 300 calories. Second, the traditional condiments for hot dogs — ketchup, mustard, relish, onions — are of the low-calorie variety.



Not That!
Cheeseburger with lettuce, tomatoes, onion, ketchup and mustard
600 calories
28 g fat

It may carry a fig leaf of lettuce, but it’s also overloaded with empty calories. And if you're among the half of Americans who slather their hamburger buns with mayo, you'll lump another 100 calories onto the total. Most burger meat is 20 percent fat even before you blanket it in processed cheese, so the calories add up quickly. Unless you’re willing to build your burger from 95 percent lean beef and ditch the cheese, you’re looking at 500 calories, minimum. (Go with 95 percent lean beef, though, and lose more than 20 grams of fat!)



Eat This:
Chips and Guacamole
175 calories
12 g fat

No, tortilla chips don’t beat out raw vegetables, but guacamole trounces ranch dressing (below). That’s because avocados are rich in monounsaturated fats, so they help fill your belly at the same time that they protect your heart. But make sure your guac is made from real avocados; many national-brand “guacamole dips” are made with less than 2 percent avocado. Your best bet? Make it at home; you can have a huge, crowd-pleasing batch ready in under 5 minutes. Our favorite recipe is right here.

Not That!
Veggies and ranch
200 calories
14 g fat

This ubiquitous summer appetizer is less about the vegetables and more about a sturdy delivery system to offload the ranch from bowl to mouth. Unfortunately, on a scale of 1 to 10 in terms of solid nutrition, ranch registers a resounding 0. Want to make the ultimate snack? Ditch the ranch and the tortilla chips and dip your veggies in guac instead.



Eat This:
Baked Beans
150 calories
2 g fat

Beans are holders of the nutritional triple crown: They’re packed with protein and fiber, they're sultans of satiety, and they’re one of the richest sources of antioxidants on the planet. So for a mere 150 calories, you get a food that will fill your belly, rev up your metabolism, and help fend off the Reaper. Just make sure your version — whether homemade or store-bought — isn’t loaded with added sugars.

Not That!
Potato Salad
220 calories
12 g fat

Potatoes are already at the low end of the vegetable totem pole: they’re high in carbohydrates and low in fiber, which translates into a big spike in blood sugar levels. Want diabetes with that? But when you add a jar of mayonnaise to the mix, things go from bad to worse pretty quickly. Odds are that potato salad will be the most calorie-dense side dish at any barbecue you attend this year. Give it a wide berth, or grow a wider gerth.


Eat This:
Ice Cream Sandwich
180 calories
7 g fat
13 g sugars

If you simply must indulge your sweet tooth, do it with an ice cream sandwich. Unlike a piece of pie or a bowl of ice cream, which are dangerously undefined, size-wise, the ice cream sandwich comes in a small, pre-determined portion that rarely cracks the 200-calorie threshold.

Not That!
Apple Pie
400 calories
15 g fat
29 g sugar

Don’t be fooled by the wholesome association with "mom." Think "Eve," instead, and eternal damnation. The crust that holds those innocent apple slices is fashioned from lard and refined flour, and the fruit floats in a thick ooze of sugar sludge. Pie has more calories than an 8 oz sirloin and more sugar than most candy bars — and that’s not even counting that big scoop of vanilla ice cream you’re likely to flop next to the slice.

Health Lessons: What are you eating today?

This is a very interesting article! I was sad to read about the bagel and cream cheese! One of my favorites! :) It just goes to show us how important it is to keep informed so we can make wise decisions in our life! Have a wonderful day!

BREAKFAST:

Eat this!
Ham, Egg & Cheese English Muffin Sandwich:
310 calories
10 g fat (5 g saturated)

Not This!
Multi-grain Bagel with Lite Cream Cheese
530 calories
17 g fat

Many readers have indicated that breakfast is one of the most misunderstood meals of the day. So let’s say it once and for all: Bagels are bogus. It doesn’t matter if they’re made from multi-grain and slathered with the lightest cream cheese in the world. A study from St. Louis University found that people who started their days with eggs consumed 264 fewer calories over the course of a day than those who started with bagels and cream cheese. (That’s 1,800 calories in a week — or a half pound of fat!)

Why? Because protein kick starts your metabolism, helps keep you feeling full throughout the day, and gets your body burning calories early and often. Empty carbs, either from bagels, pancakes, even bran muffins, spike your blood sugar and set you up for a big energy crash — and the massive cravings that come along with it.

LUNCH:

Burger

Eat this!
McDonald's Quarter Pounder with Cheese
510 calories
26 g fat

Not This!
Burger King Whopper with Cheese
770 calories
48 g fat

Yes, you can keep your figure, or even shrink it, eating the occasional burger, as long as you know the right one to pick. Apparently the BK’s famed flame-broiling does nothing to cut the calories on their most popular burger. And the massive bun and thick layer of mayonnaise don’t help either.

So, a few rules for the burger lovers out there who don’t want to kick the habit:

1) Four ounces of meat or less!
Some chains serve burgers packing up to a full pound of beef, easily exceeding the USDA’s recommendation for meat intake…for an entire day.

2) No mayo or mysterious sauce!
It doesn’t matter how “special” it may be, it can pack as many calories and fat as the meat itself. (The only thing special about it, most of the time, is its ability to stretch you horizontally.) Ketchup, mustard, and barbecue sauce are all fine.

3) Can the combo!
If you were to add a large fry and large Coke to McDonald’s relatively reasonable Quarter Pounder, that’s an extra 870 calories. If you want to eat cheeseburgers, you’ll have to show some restraint with the sides.

Dinner:

Eat this!
Ruby Tuesday’s 9 oz Sirloin with French Fries
615 calories
19 g fat

Not this!
Ruby Tuesday’s Bella Turkey Burger with Baked Potato
1524 calories
84 g fat

People pay too much attention to the type of meat being served to them, and not enough attention to how it’s being served. Steak = bad, turkey = good, but it’s not always that simple. The fact is a sirloin — among the leanest of all steaks — has about the same number of calories, ounce-for-ounce, as turkey or chicken.

But problems arise when the poor turkey is fried, stuffed into an oversized bun, and covered in cheese and mayo. All of a sudden, you have a turkey burger with four times the amount of calories as a 9-oz sirloin. Note to all sandwich, burger, and wrap lovers: Beware of the cheeses, special sauces, and dressings. It’s these, not the meat itself, that pack the biggest punch.

DESSERT:

Cake

Eat this!
1 Slice Blueberry Cheesecake
450 calories
30 g fat

Not this!
1 Slice Chocolate Layer Cake
900 calories
55 g fat

We too often look at dessert as an all-or-nothing proposition, as if deciding whether or not to eat it is the only choice that matters. But even within the world of indulgences, there can be a meal’s worth of calories separating a slice of cake from a slice of cheesecake, which is why every decision you make throughout the day, from breakfasts to snacks to the moments where you’re rewarding yourself, demand careful consideration.

Cheesecake is by no means a health food, but the graham cracker crust it often comes built on is a relatively low-impact vehicle, and the blueberry topping (usually fresh or frozen berries simmered with lemon juice and a touch of sugar) adds a small dose of antioxidants. Chocolate cake, on the other hand, is a dense wall of flour, butter, and sugar, spackled with multiple layers of frosting made with more butter and sugar and heavy cream. Ounce for ounce, it’s one of the most calorie-riddled foods on the planet.

Make all the right choices above, and you’ve consumed 1,885 calories. For someone who’s busy and moderately active, that means you can lose up to a pound or more a week! (Add in a few bouts of exercise, and the weight loss can easily double to two pounds a week or more.)

Health Lessons: Power Foods-Oatmeal

Health Lessons: Power Foods

Oatmeal

Instant Oatmeal: Unsweetened, unflavored.

Superpowers: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels.

Secret weapons: Complex carbohydrates and fiber.

Fights against: Heart disease, diabetes, colon cancer, obesity.

Sidekicks: High-fiber cereals like All-Bran and Fiber One.

Impostors: Sugary cereals.

Oatmeal is the Bo Derek of your pantry: It's a perfect 10. Eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the gym, or at night to avoid a late-night binge. I recommend instant oatmeal for its convenience. However, buy the unsweetened, unflavored variety and use other power foods such as milk and berries to enhance the taste. Pre-flavored oatmeal often comes loaded with sugar calories.

Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body. When this happens, your liver has to pull cholesterol from your blood to make more digestive acids, and your bad cholesterol levels drop.

Trust me: We need more fiber, both soluble and insoluble. Doctors recommend we get between 25 and 35 grams of fiber per day, but most of us get half that. Fiber is like a bouncer for your body, kicking out troublemakers and showing them the door. It protects you from heart disease. It protects you from colon cancer by sweeping carcinogens out of the intestines quickly.

A Penn State study also showed that oatmeal sustains your blood sugar levels longer than many other foods, which keeps your insulin levels stable and ensures you won'ƒƒ‚™t be ravenous for the few hours that follow. That iƒƒ‚™s good because spikes in the production of insulin slow your metabolism and send a signal to the body that it'ƒƒ‚™s time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels. Include it in a smoothie or as your breakfast. (A U.S. Navy study showed that simply eating breakfast raised metabolism by 10 percent.)

Another cool fact about oatmeal: Preliminary studies indicate that oatmeal raises the levels of free testosterone in your body, enhancing your body's ability to build muscle and burn fat and boosting your sex drive.

I know this recipe may sound strange but I have made this smoothie before for my husband and I. It is from the Abs Diet Plan which is a healthy way of eating based on the power foods that I am writing about. It is just one way to incorporate a power food, oatmeal, into your day. Try it for breakfast or a snack anytime.

Abs Diet: Ultimate Power Smoothie!

(number of power foods: 5)
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

Blend and enjoy!
Makes 2 - 8-ounce servings.

Health Lessons: Power Foods-Spinach and Other Green Veggies

I am currently very busy trying to pack up our home to move! Besides taking care of three kids and a husband! LOL! So I need to take care of myself so that I am able to do what I need to get done. Here is some helpful information on power foods that you might enjoy. Have a wonderful day!

Health Lesson: Power Foods

Spinach and Other Green Vegetables

Superpowers: Neutralizing free radicals (molecules that accelerate the aging process).

Secret weapons: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber.

Fight against: Cancer, heart disease, stroke, obesity, osteoporosis.

Sidekicks: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans.

Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.

You know vegetables are packed with important nutrients, but they're also a critical part of your body-changing diet. I like spinach in particular because one serving supplies nearly a full day's vitamin A and half of your vitamin C. It's also loaded with folate—a vitamin that protects against heart disease, stroke, and colon cancer. Dress a sandwich with the stuff, or stir-fry it with fresh garlic and olive oil.

Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food. If you hate vegetables, hide them. Puree them and add them to marinara sauce or chili. The more you chop, the less you taste, and the easier it is for your body to absorb nutrients.With broccoli, sauté it in garlic and olive oil, and douse it with hot sauce.