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Find a treat that comes in at 100 calories or less
By SparkPeople.com Posted January 25, 2011 from SparkPeople.com

Are you jonesing for a treat after dinner? Dying for a snack in the middle of the afternoon? Check out these 10 treats: Each is 100 calories or less!

Chocolate with a Conscience
Top 4 ounces of sugar-free chocolate pudding (made with skim milk) with a 2 tablespoon dollup of fat-free whipped topping: 75 calories

Berry-riffic Boost
Mix 1/4 cup of low-fat vanilla yogurt with 1/2 a cup of blueberries and raspberries: 90 calories

Italian Delicacy
Chop an ounce of low-fat mozzarella cheese and 6 fresh basil leaves, then eat with a cup of cherry tomatoes: 100 calories

Filling and Fiber-Rich
Fill 5 ribs of celery with one tablespoon of peanut butter: 100 calories

Morning Perk
Enjoy an 8-ounce skim milk latte: 85 calories

Protein-Packed Pleasure
Wrap 1.5 ounces of low-sodium turkey deli meat around one small sliced apple: 100 calories

Movie Night Necessity
Sprinkle a tablespoon of parmesan cheese over 2 cups of air-popped popcorn: 85 calories

Midday Munchies
Top half a medium apple with a 1-ounce slice of low-fat extra sharp cheddar cheese: 90 calories

Sweet and Savory
Top 2 ounces of low-fat cottage cheese with one medium peach, sliced: 80 calories

Irresistible Luxury
Top 8 ounces of sugar-free hot chocolate with 2 tablespoons of fat-free whipped topping: 95 calories

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by Guest Blogger Rob Wildman Ph.D. on January 28, 2011

Over the last few decades of research — and my simple observation of glowing mommies-to-be and their bouncing babies – I’ve come to see that nutrition is absolutely critical to a healthy pregnancy and infant.  

As a nutritionist to many mommies-to-be and a proud father of two, I’m often asked what are the best foods for pregnancy?

I’ve made it easy with a list of seven foods that can make every bite count toward a healthy pregnancy. These foods are practical and also enjoyable during a time when a woman’s tastes, cravings and lifestyle are all in constant states of change.

Here are my top seven:

  1. Coconut Water – It’s typical for a woman to gain more than 15 pounds of water during pregnancy as her blood volume expands and she creates amniotic fluid, not to mention the water going into the developing bundle of joy. Be sure to get at least 8 cups of fluid daily, including water and non-caffeinated beverages. Coconut water is an especially nice and delicious option because it provides natural electrolytes, such as circulation-supporting potassium.
  2. Yogurt – Yogurt provides protein, calcium and probiotics to build bacteria that supports the immune system, healthy blood glucose levels and the digestive tract. Also, because constipation is common during pregnancy, some women can help keep regular by eating yogurt daily.
  3. Cranberries – Pregnancy brings an increased risk of urinary tract infections (UTIs). Cranberry acts as a natural antibiotic in the urinary tract by providing special nutrients that decrease the ability of bacteria to stick to the wall of the urinary tract.
  4. Spinach – This leafy green contains vitamin A, calcium, B-vitamins and folate for energy and neural tube development. Spinach is also well known for its eye-protective properties because of its lutein content, which literally functions as sunglasses for the eyes, helping both you and your baby.
  5. Omega-3 Fat – Omega 3 fatty acids from fish and algae — as well as flaxseed — support a healthy, developing baby brain, as well as circulatory system.  

Cheers!

Rob

Robert Wildman, Ph.D., is a nutritional expert and registered and licensed dietitian with a focus on teaching people how to eat to live longer and healthier. He has authored several nutritional books including The Nutritionist: Food, Nutrition, and Optimal Health.

source: http://healthbistro.lifescript.com/2011/01/28/7-super-foods-during-pregnancy/

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livinginspired:

Design*Sponge » Blog Archive » in the kitchen with: mud australia

Soft-centred chocolate puddings

Makes 4
• 4 tbs granulated white sugar (60g) + 2/3 cup sugar (160g)
• 100g butter, chopped
• 200g good quality dark chocolate, chopped
• 3 eggs
• 2 tbs self-rising flour (30g)*
• Icing sugar (powdered) & thick cream, to serve

* To make your own self-rising flour, for each cup of all-purpose flour (125g), add 1 1/2 teaspoons (7.5g) of baking powder and 1/2 teaspoon of salt (2.5g).

Step 1:
Preheat oven to 200°C/390F. Lightly grease 4 x mud australia Limoges porcelain baby noodle bowls (or similar oven-safe bowls). Sprinkle 1 tbs sugar into each bowl and turn so sugar coats inside of the bowl.

Step 2:
Place the butter and chocolate in a heatproof bowl over a saucepan of simmering water. Stir with a metal spoon for 5 minutes or until mixture is smooth then remove from the heat.

Step 3:
Using electric hand mixer, beat eggs and remaining sugar on high speed until pale and slightly thickened. Pour warm chocolate mixture into egg mixture. Sift flour over mixture and stir gently to combine. Pour mixture evenly between bowls. Place onto a tray. Bake 20 to 25 minutes until well risen.

Step 4:
Dust with icing sugar and serve with thick cream if desired.

Read more at Design*Sponge http://www.designspongeonline.com/2007/11/in-the-kitchen-with-mud-australia.html#ixzz1BAD0G57j

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Discover what to munch on before a workout, after a night out and more

By Alexandra Gekas Posted January 27, 2011 from WomansDay.com

You know you’re supposed to eat healthy, which is no problem when you’ve got plenty of time on your hands. But what about on those difficult days, when you’re on your way to the gym, slammed at work or battling a late-night snack craving? Read on to discover eight common situations and the best foods dietitians and nutritionists recommend you nosh on.

Before a Workout

Whether you work out first thing in the morning or after work, you don’t want to go to the gym on an empty stomach. "Before a workout, you want carbohydrates to fuel your muscles," says Ursula Whitney, RD, president of North Shore Nutrition Consultants in Danvers, Massachusetts. That means an English muffin with peanut butter for carbohydrates and protein, oatmeal with fruit or berries for staying power or even whole-grain pancakes. "You don’t want to get bogged down, but you do want to get a good carbohydrate source," she says. Photo: Thinkstock

After a Workout

Post-gym, your body has different needs. "You’re replacing carbohydrates, so you can start building up your stored energy as well as getting some protein, to help with muscle repair," says Bethany Thayer, RD, a Detroit-based spokeswoman for the American Dietetic Association. "A glass of milk is one of the best after-exercise foods," she says. "Even chocolate milk, which gives you a little more carbohydrates, is OK because you want to replenish the stored fuel in your muscles." Other good post-workout snacks include trail mix, crackers with peanut butter or chopped vegetables with hummus. Photo: Shutterstock

Quick Lunch

Whether you’re eating in a rush between meetings or your kids’ activities, speed is often the name of the game. But that doesn’t mean you want to sacrifice quality; seek quick options that still provide a healthy balance of nutrients. Whitney recommends no-cook meals like refried beans spread on a tortilla with cut-up veggies, hummus with crackers, an English muffin pizza (an open-face English muffin with pizza sauce and a sprinkling of lowfat mozzarella), hard-cooked eggs or water-packed tuna in a pita. Photo: Shutterstock

Afternoon Slump

It happens every afternoon—around 3 or 4 p.m., you hit a wall. A cup of coffee is tempting, but drinking it that late in the day is bound to keep you up half the night. Instead, "have something that smells delicious, like an orange," says Lisa Cohn, RD, nutrition strategist at Park Avenue Nutrition & Spa in New York City. "It’s a happy scent, it’s hydrating and refreshing, it’s easy to digest and it gives you a little sugar and vitamin C." If you’re bottoming out, Whitney also suggests a carbohydrate and protein one-two punch for energy and lasting power. That means whole-wheat bread with nut butter, yogurt with a sprinkle of granola or an all-natural granola bar such as KIND Bars, which mix whole grains with nuts and a bit of honey. Photo: Shutterstock

Before Dinner

It happens time and again: You’re so famished when you get home from work that you can’t wait until dinner. You either gorge on cheese and crackers or end up dipping into what you’re cooking. Either way, your appetite is shot. To curb your hunger without ruining dinner, Whitney suggests slicing up some fruit like cantaloupe, honeydew or watermelon ahead of time so you have "something that’s [appealing to the eye] and easy to grab, hand-to-mouth." Plus, the low-calorie, water-dense fruit will curb hunger pangs without filling you up. Photo: Shutterstock

Late-Night Snack

Whether dinner just didn’t do the trick or you got home late from work, you don’t want to eat too much close to bedtime. "It’s important that you don’t overeat, because that can really interfere with what kind of sleep you get," Thayer says. Instead of digging into cookies or leftovers, try a small bowl of cereal or a glass of warm milk, she suggests, which will sustain you but not fill you up. If you want something comforting, Cohn recommends part-skim ricotta cheese on toast with a drizzle of honey, plain Greek yogurt with a few berries or a sweet potato cooked in the microwave. Photo: Shutterstock

After Cocktails

One of the pitfalls of an evening out is that craving for a not-so-healthy late-night snack. But pizza or pasta is not the way to go. First things first: Cohn suggests drinking one 8-oz glass of water for every alcoholic beverage you consumed. Then, for a little more sustenance, eat fruit. It’s a great option "both because it’s hydrating and it gets a little bit of sugar in your system," Cohn says. "And if you really want to do the right thing, have a low-sodium vegetable beverage. Part of the brain drain comes because the liver is trying to process the alcohol, so the best thing to do to detox is have your greens," she says. Photo: Shutterstock

Morning After

You aren’t as young as you used to be, so even one or two glasses of wine can make you feel a little off the next morning. In addition to vegetable juice for its detoxifying properties, Cohn suggests blueberries, which are great for settling your stomach. "Keep a bag of frozen blueberries in the freezer and nuke them before mixing with Greek yogurt," she says. "They’re amazing for the tummy, they’re low in calories and the antioxidants will help everything else." She also recommends aromatic teas such as green tea, peppermint or chamomile, which are both hydrating and have anti-inflammatory properties. Photo: Shutterstock

source: www.womansday.com

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Holy Smokes Batman!


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Happy Saturday everyone! Hope you all found something fun and relaxing to do…me, I woke up at 4:30am to brave an international airport! Securities, rolling suitcases rigged to trip, those dumb hacky-sack players, and pushy passengers. Then a 5 hour flight to paradise: Hawaii. Needless to say, it was worth it.

Though this is not the reason I am writing to you all, I have health news! While I do hate flying, and all that comes with it – the cramped seats, static hair, weird temperatures, and usually any food served on board – this time they had a dish worth talking about, as well as eating.

They called it the “Smart Heart” meal, which doubled as a choice for vegetarians or as they put it, “for anyone at anytime”. So I helped myself! Here is what was included:

  • Tree Top Apple Sauce
  • Trophy Farms Almonds
  • Corozona’s Oatmeal Square
  • Sunbutter Sunflower-seed Spread
  • Dickenson’s Strawberry Preserves
  • Partner’s Crackers

I figured that with all the stress I’ve been going through lately, my body could use a sort of “cleansing” and what better time to start then in paradise? I’m eating healthy and taking my mind, body, heart, and soul for a little sun therapy.

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