A good face cream can work wonders, but it's equally important to nourish your skin from the inside out. Below, I present four delicious foods packed with essential nutrients to keep your skin looking radiant and fresh!
1. Sweet Potato Fries
Sweet potatoes are a dynamite source of beta-carotene (their bright orange color is a dead giveaway). Your body converts beta-carotene to vitamin A, a nutrient that helps to continually generate new, healthy skin cells.
I like to turn sweet potatoes into crispy oven-baked French fries. Cut peeled potatoes into ¼-inch strips and spread them in a single layer on a baking sheet coated with oil spray. Mist the fries with oil spray and season with salt, black pepper, or any other seasonings (ground cinnamon, curry powder, and chili powder are all fun options). Bake in a 400 degree oven for 20 minutes, flipping the fries halfway through. I finish my fries under the broiler for 5 minutes to get them extra crispy!
2. Balsamic Carrots
Like sweet potatoes, carrots come equipped with a generous supply of beta-carotene. In addition to its pivotal role in skin cell renewal, beta-carotene acts as a potent antioxidant, sopping up damaging free radicals that accelerate skin aging.
Fend off wrinkles with my recipe for Roasted Balsamic Carrots. Cut 1 pound of peeled carrots into 1/2-inch wedges. Spread the carrots over half of a large sheet of aluminum foil, and sprinkle them with ¼ cup balsamic vinegar, 2 tablespoons minced fresh rosemary, 2 cloves minced garlic, ¼ teaspoon paprika, salt, and pepper. Drizzle the carrots with 1 tablespoon olive oil and fold the foil over to create a tightly sealed packet. Place on a baking sheet and bake in a preheated 400 degree oven for 25 minutes or until the carrots are tender.
3. Spinach Marinara
Spinach delivers a triple of dose of wrinkle-fighting antioxidants: vitamin C, vitamin E, and beta-carotene. All three work in concert to protect your skin from the sun's UV rays so it stays vibrant and healthy.
Make a quick spinach marinara sauce by wilting fresh spinach leaves into a pot of simmering tomato sauce, then serve over pasta or grilled chicken cutlets.
4. Toasted Pecans
Pecans are one of a short list of foods rich in Vitamin E, a nutrient that's vital to skin health. By forming a protective barrier in the cell membranes of your skin, the vitamin E in pecans helps to ward off harmful free radicals and therefore helps to keep skin firm and elastic.
Pecans are delicious on their own, but toasting them makes them incredibly buttery and rich...they're like candy! Spread pecans on an ungreased baking sheet and toast them in a preheated 350 degree oven (or a toaster oven) for about 10 minutes (watch them closely to make sure they don't burn). Enjoy them whole as a scrumptious snack, or chop them up and sprinkle them into oatmeal or low-fat yogurt.
Friday, January 29, 2010
Top 6 Skinn Foods for 2010 - Joy Bauer
If you're looking for creative (and delicious!) ways to enhance your weight loss efforts, here's a fresh collection of six slimming foods you should add to your repertoire. I'm a firm believer that dieting and losing weight doesn't mean you have to subsist on bland, boring cardboard. With that in mind, I've put together a list of strategic skinny eats, each of which has its own unique way of satisfying your taste buds while blunting your appetite. I encourage you to peruse my list and use these tasty bites to your advantage!
1. Pumpkin Pudding: Decadent, creamy pudding for less than 150 calories--and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt--already a protein-rich, nutrient-packed food--and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you're not looking for more munchies an hour later.
2. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based veggie soup, you can reduce your total calorie intake by 20 percent. That's because this "veggie first course" helps to fill you up, so you wind up eating less at the main meal.
3. Cucumber Tomato Salad: Thanks to their high percentage of water (95%!), cucumbers are low-calorie, high volume, and top-notch for weight loss! Slice up one whole cucumber plus a medium tomato, then toss with light vinaigrette or unlimited vinegar (balsamic or red wine is delish) plus 1 teaspoon olive oil. The entire salad has only 125 calories!
4. Ginger Green Tea: Nursing a warm mug of tea is a calorie-free way to de-stress after a long day without falling prey to emotional eating. As an added bonus, research suggests that regularly drinking green tea may give you a slight calorie-burning advantage. Steep your tea with a thin slice of ginger root for an extra punch of flavor.
5. Fiery Chicken Salad: Adding a few dashes of fiery hot sauce to your food slows down your eating big time so you're less likely to eat past the point of fullness. For a simple lunch, whip up a chicken salad with diced chicken breast, 1 tablespoon reduced-fat mayo, hot sauce to taste, and any diced veggies on hand. Serve over a bed of lettuce (and have a glass of water handy!).
6. Shrimp Cocktail: At around 8 calories a piece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you're eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish.
1. Pumpkin Pudding: Decadent, creamy pudding for less than 150 calories--and it helps you lose weight! Just combine a 6-ounce container of nonfat vanilla yogurt with ½ cup canned 100% pure pumpkin puree and a dash of cinnamon. The pumpkin bulks up the yogurt--already a protein-rich, nutrient-packed food--and adds a hefty dose of fiber. This winning combo of protein and fiber expands in your stomach, keeping you full long after you finish, so you're not looking for more munchies an hour later.
2. Vegetable Soup: Studies have shown that just by starting a meal with a fiber-rich bowl of broth-based veggie soup, you can reduce your total calorie intake by 20 percent. That's because this "veggie first course" helps to fill you up, so you wind up eating less at the main meal.
3. Cucumber Tomato Salad: Thanks to their high percentage of water (95%!), cucumbers are low-calorie, high volume, and top-notch for weight loss! Slice up one whole cucumber plus a medium tomato, then toss with light vinaigrette or unlimited vinegar (balsamic or red wine is delish) plus 1 teaspoon olive oil. The entire salad has only 125 calories!
4. Ginger Green Tea: Nursing a warm mug of tea is a calorie-free way to de-stress after a long day without falling prey to emotional eating. As an added bonus, research suggests that regularly drinking green tea may give you a slight calorie-burning advantage. Steep your tea with a thin slice of ginger root for an extra punch of flavor.
5. Fiery Chicken Salad: Adding a few dashes of fiery hot sauce to your food slows down your eating big time so you're less likely to eat past the point of fullness. For a simple lunch, whip up a chicken salad with diced chicken breast, 1 tablespoon reduced-fat mayo, hot sauce to taste, and any diced veggies on hand. Serve over a bed of lettuce (and have a glass of water handy!).
6. Shrimp Cocktail: At around 8 calories a piece, shrimp are a fabulous source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. Next time you dine out, start your meal with a shrimp cocktail appetizer. When you're eating at home, dunk your shrimp in this could-not-be-easier cocktail sauce recipe: simply combine 1 tablespoon ketchup with 1 teaspoon bottled horseradish.
Guilt Free Pizza!!
1 Tumaro's Tortilla (multigrain from Hy Vee)
2 Tbs Ragu Pizza Sauce (used traditional)
1/4 Cup Mozzarella Cheese
5 Slices of Hormel Turkey Pepperoni
**I also like to add fresh veggies when I have them on hand
Preheat oven to 350. Spread pizza sauce over tortilla. Top with cheese & pepperoni. Place on baking sheet and bake 6-8 min. If you want your pizza more crisp, turn the oven to broil for an additional 2-3 minutes.
Enjoy!
Cal 255| Protein 19.5| Carbs 19| Fat 11.5
2 Tbs Ragu Pizza Sauce (used traditional)
1/4 Cup Mozzarella Cheese
5 Slices of Hormel Turkey Pepperoni
**I also like to add fresh veggies when I have them on hand
Preheat oven to 350. Spread pizza sauce over tortilla. Top with cheese & pepperoni. Place on baking sheet and bake 6-8 min. If you want your pizza more crisp, turn the oven to broil for an additional 2-3 minutes.
Enjoy!
Cal 255| Protein 19.5| Carbs 19| Fat 11.5
Thursday, January 28, 2010
Motivational Thoughts...
The road to success is dotted with many tempting parking places. - unknown
“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Louis Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein.” – H. Jackson Brown, Jr.
“There are no shortcuts to any place worth going.” – Beverly Sills
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." -Ellen Degeneres
"Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip." Arnold H. Glasgow
“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Louis Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein.” – H. Jackson Brown, Jr.
“There are no shortcuts to any place worth going.” – Beverly Sills
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." -Ellen Degeneres
"Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip." Arnold H. Glasgow
Wednesday, January 27, 2010
What is a workout? - George Allen
WHAT IS A WORKOUT?
A WORKOUT is 25% perspiration and 75% determination.
Stated another way, it is one part physical exertion
and three parts self-discipline.
Doing it is easy once you get started.
A WORKOUT makes you better today than you were yesterday.
It strengthens the body, relaxes the mind and toughens the spirit.
When you work out regularly, your problems diminish
and your confidence grows.
A WORKOUT is a personal triumph over laziness and procrastination.
It is the badge of a winner - -
the mark of an organized, goal-oriented person
who has taken charge of his/her destiny.
A WORKOUT is a wise use of time and an investment in excellence.
It is a way of preparing for life’s challenges and proving to yourself
that you have what it takes to do what is necessary.
A WORKOUT is a key that helps unlock the door to opportunity and success.
Hidden within each of us is an extraordinary force.
Physical and mental fitness are the triggers that can release it.
A WORKOUT is a form of rebirth.
When you finish a good workout, you don’t simply feel better.
YOU FEEL BETTER ABOUT YOURSELF!
- George Allen -
A WORKOUT is 25% perspiration and 75% determination.
Stated another way, it is one part physical exertion
and three parts self-discipline.
Doing it is easy once you get started.
A WORKOUT makes you better today than you were yesterday.
It strengthens the body, relaxes the mind and toughens the spirit.
When you work out regularly, your problems diminish
and your confidence grows.
A WORKOUT is a personal triumph over laziness and procrastination.
It is the badge of a winner - -
the mark of an organized, goal-oriented person
who has taken charge of his/her destiny.
A WORKOUT is a wise use of time and an investment in excellence.
It is a way of preparing for life’s challenges and proving to yourself
that you have what it takes to do what is necessary.
A WORKOUT is a key that helps unlock the door to opportunity and success.
Hidden within each of us is an extraordinary force.
Physical and mental fitness are the triggers that can release it.
A WORKOUT is a form of rebirth.
When you finish a good workout, you don’t simply feel better.
YOU FEEL BETTER ABOUT YOURSELF!
- George Allen -
What is Cheri's Plan???
This is the theory that I've been following (except that part about avoiding caffeine!! LOL!) and it is fairly easy - you can eat . . . just make the right choices.
Sugar Busters
Sugar Busters guide to healthy eating habits. . . .
Sugar, although fat-free when ingested, stimulates insulin secretion when digested.
This insulin instructs our bodies' metabolism to create, store and hold fat.
Protein, on the other hand, stimulates glucogon secretion. This instructs our metabolism
to mobilize and to convert fat BACK to glucose, which reduces fat stores and waistlines.
It's not necessarily the fat you eat but the fat you create from sugar that
ruins your health and your appearance.
AVOID:
Drinks
CAFFEINE
Veggies
white potatoes
corn
carrots
pork & beans
Fruits
bananas
raisins
pineapple
watermelon
Carbs
anything with enriched flour or added sugar/ corn syrup
cereal except those with high fiber and low sugar
instant cereals
white rice
white pasta
Protein is a waistline-watcher's best friend. Your body actually expends more energy digesting protein
than fat or carbs, and protein-rich foods can postpone hunger pangs and boost your energy.
Aim for about 50 grams of protein throughout the day and look for sources that are low in fat.
Sugar Busters
Sugar Busters guide to healthy eating habits. . . .
Sugar, although fat-free when ingested, stimulates insulin secretion when digested.
This insulin instructs our bodies' metabolism to create, store and hold fat.
Protein, on the other hand, stimulates glucogon secretion. This instructs our metabolism
to mobilize and to convert fat BACK to glucose, which reduces fat stores and waistlines.
It's not necessarily the fat you eat but the fat you create from sugar that
ruins your health and your appearance.
AVOID:
Drinks
CAFFEINE
Veggies
white potatoes
corn
carrots
pork & beans
Fruits
bananas
raisins
pineapple
watermelon
Carbs
anything with enriched flour or added sugar/ corn syrup
cereal except those with high fiber and low sugar
instant cereals
white rice
white pasta
Protein is a waistline-watcher's best friend. Your body actually expends more energy digesting protein
than fat or carbs, and protein-rich foods can postpone hunger pangs and boost your energy.
Aim for about 50 grams of protein throughout the day and look for sources that are low in fat.
Tuesday, January 26, 2010
The Dirty Dozen - Bobbi
The more “processed” and “refined” a carbohydrate is the greater the potential for “spiking” your insulin level and throwing your body into “Fat Storing Mode”.
Try to avoid foods the following ingredients that are listed as the first 4 items on the nutrition label:
The Dirty Dozen
1. Sugar (Sucrose)
2. High Fructose Corn Syrup
3. Brown Sugar
4. Dextrose
5. Maltose
6. Corn Syrup
7. Malt Syrup
8. Maple Syrup
9. Maltitol (Sugar Alcohol)
10. Maltitol Syrup (Sugar Alcohol)
11. Modified Corn Starch
12. Corn Starch
Flour
Try to avoid any bleached, enriched or white flour.
Recommended sweetners: Splenda, Stevia or Neotame
Try to avoid foods the following ingredients that are listed as the first 4 items on the nutrition label:
The Dirty Dozen
1. Sugar (Sucrose)
2. High Fructose Corn Syrup
3. Brown Sugar
4. Dextrose
5. Maltose
6. Corn Syrup
7. Malt Syrup
8. Maple Syrup
9. Maltitol (Sugar Alcohol)
10. Maltitol Syrup (Sugar Alcohol)
11. Modified Corn Starch
12. Corn Starch
Flour
Try to avoid any bleached, enriched or white flour.
Recommended sweetners: Splenda, Stevia or Neotame
Weight Watcher Ideas - Donna
Here are some of the recipes I got from Weight Watcher's last year. I'm not big on Mexican food, but I've made the Doritos casserole a few times. It's very good. I even freeze portion sizes so I don't have to eat Mexican all week. I made the black bean salsa dip once and my friends really liked it. It was a little spicy for me. I haven't tried any of the others listed.
DORITOS CASSEROLE
1 lb lean ground beef
1/2 lb light velvetta (sliced)
2T Chili powder
1 can 98% fat free cream of chicken soup
1 can rotel
1 can black beans, drained and rinsed
6 oz baked Doritos
Brown beef, add chili powder, soup and rotel. Simmer and stir. Crush Doritos . Grease 9x13 pan. Lay 1/2 Doritos on bottom layer, 1/2 meat, cheese and beans. Repeat but end with cheese.
Bake at 350 for 30 minutes.
8 servings - 6 pts each serving
CAULIFLOWER POPPERS
1 head cauliflower cut into 1 inch pieces
1/2 t ground cummin, chili powder, salt and pepper
Preheat oven to 400 degrees. Spray baking sheet with Pam. Place spices in a Ziploc bag and shake cauliflower pieces. Bake 5 minutes. Stir. Bake until slightly browned.
1/2 c = 0 pts
BLACK BEAN & SALSA DIP (this is a recipe that I make all the time - the entire bowl is only 6 points!!)
1 can Black Beans (drained)
1 Jar Pace Picante (I like it with Medium)
1 can Corn
MEXICAN CHICKEN BREASTS
1 pkg taco seasoning
4-4oz skinless, boneless chicken breasts
1 c salsa
1/4 c nonfat sour cream
Put taco seasoning in a plastic bag, add chicken and shake and coat. Place in a sprayed pan. Cover with salsa. Bake at 350 for 30 minutes. Serve with rice, salsa and sour cream.
4 pts per serving = 4 servings
OR you can put it in the crock pot all day but change the sour cream to 1/2 cup.
SPICY BISTRO STEAK SUB
1 T margarine
2 cloves minced garlic
1 lb deli roast beef
2 T ketchup
4 t Worcestershire
1/2 t dried basil and oregano
1/4 t cayenne pepper
1-12oz can dark beer
6 hoagie buns
Melt margarine (I used olive oil) add garlic. Sauté 2 minutes. Add rest of ingredients. Bring to a boil. Simmer. Drain and reserve sauce. Divide beef over buns and serve with sauce.
1 sandwich = 7 pts. (consider only eating 1/2 for 3.5 points!)
DORITOS CASSEROLE
1 lb lean ground beef
1/2 lb light velvetta (sliced)
2T Chili powder
1 can 98% fat free cream of chicken soup
1 can rotel
1 can black beans, drained and rinsed
6 oz baked Doritos
Brown beef, add chili powder, soup and rotel. Simmer and stir. Crush Doritos . Grease 9x13 pan. Lay 1/2 Doritos on bottom layer, 1/2 meat, cheese and beans. Repeat but end with cheese.
Bake at 350 for 30 minutes.
8 servings - 6 pts each serving
CAULIFLOWER POPPERS
1 head cauliflower cut into 1 inch pieces
1/2 t ground cummin, chili powder, salt and pepper
Preheat oven to 400 degrees. Spray baking sheet with Pam. Place spices in a Ziploc bag and shake cauliflower pieces. Bake 5 minutes. Stir. Bake until slightly browned.
1/2 c = 0 pts
BLACK BEAN & SALSA DIP (this is a recipe that I make all the time - the entire bowl is only 6 points!!)
1 can Black Beans (drained)
1 Jar Pace Picante (I like it with Medium)
1 can Corn
MEXICAN CHICKEN BREASTS
1 pkg taco seasoning
4-4oz skinless, boneless chicken breasts
1 c salsa
1/4 c nonfat sour cream
Put taco seasoning in a plastic bag, add chicken and shake and coat. Place in a sprayed pan. Cover with salsa. Bake at 350 for 30 minutes. Serve with rice, salsa and sour cream.
4 pts per serving = 4 servings
OR you can put it in the crock pot all day but change the sour cream to 1/2 cup.
SPICY BISTRO STEAK SUB
1 T margarine
2 cloves minced garlic
1 lb deli roast beef
2 T ketchup
4 t Worcestershire
1/2 t dried basil and oregano
1/4 t cayenne pepper
1-12oz can dark beer
6 hoagie buns
Melt margarine (I used olive oil) add garlic. Sauté 2 minutes. Add rest of ingredients. Bring to a boil. Simmer. Drain and reserve sauce. Divide beef over buns and serve with sauce.
1 sandwich = 7 pts. (consider only eating 1/2 for 3.5 points!)
Exercise - From Rog
Exercise and a healthy diet are an important combination while working toward weight loss. It not only speeds up the weight loss process, but just as important, exercise builds a healthy body and helps you FEEL GOOD!!
Sandy, a big supporter of our new group, has shared an exercise video with us that she enjoys using. It's a way for those of us to get some good exercise in the privacy of your own home! Walking is a low impact but highly effective way to get exercise. Check out this link for the 'Walking with Leslie Sansone' video selections.
If you have tried these and have positive thoughts leave a comment for us all to learn!
Sandy, a big supporter of our new group, has shared an exercise video with us that she enjoys using. It's a way for those of us to get some good exercise in the privacy of your own home! Walking is a low impact but highly effective way to get exercise. Check out this link for the 'Walking with Leslie Sansone' video selections.
If you have tried these and have positive thoughts leave a comment for us all to learn!
Week 2 Results
We all hit week 2 hard and I think our bodies are adjusting to our change of pace. I am proud of everyone for pushing on and being determined to reach for their goal!!
Carmen 1.70%
Paula 1.55%
Cheri 1.38%
Margaret 1.23%
Lynne 1.13%
Barb 1.07%
Judy 0.83%
Donna 0.75%
Karen 0.53%
Josh 0.31%
Rog +0.32%
Continue the great work!!
Carmen 1.70%
Paula 1.55%
Cheri 1.38%
Margaret 1.23%
Lynne 1.13%
Barb 1.07%
Judy 0.83%
Donna 0.75%
Karen 0.53%
Josh 0.31%
Rog +0.32%
Continue the great work!!
Week 1 Results
Everyone hit the ground running with our Biggest Loser kick off at work! The results are:
Cheri 6.01%
Josh 3.70%
Judy 3.07%
Lynne 2.97%
Barb 2.90%
Margaret 2.47%
Carmen 2.29%
Donna 2.08%
Rog 1.88%
Paula 1.53%
Karen 1.26%
CONGRATS Cheri!!
Cheri 6.01%
Josh 3.70%
Judy 3.07%
Lynne 2.97%
Barb 2.90%
Margaret 2.47%
Carmen 2.29%
Donna 2.08%
Rog 1.88%
Paula 1.53%
Karen 1.26%
CONGRATS Cheri!!
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