Visual Sugar Aid

I found this on pintrest uploaded by a user, so I can't give credit to anyone other than that person. PLEASE if you know the origination of this, please pass it along so I can give credit. 

I found this very interesting. I like quick guides and I find them helpful.

Source

Deviled Eggs

Polly's Deviled Eggs
From Naomi Judd

Ingredients:
(makes 24 deviled eggs)

1 dozen large eggs
2/3 cup mayonnaise-style salad dressing or mayonnaise (regular, reduced-fat, or nonfat)
2 tablespoons prepared yellow mustard
1/2 cup sweet pickle relish, squeezed of excess liquid
2 teaspoons Worcestershire sauce
6 drops hot-pepper sauce, or more or less to taste
1/2 teaspoon salt
1/4 to 1/2 teaspoon white pepper
Paprika, for garnish

Directions:
1. Place eggs in large saucepan. Cover with cold water. Bring slowly to just under a boil. Then gently cook for 10 minutes.
2. Carefully pour off the hot water and cover the eggs with ice water. Let stand for 15 minutes.
3. Gently crack the eggs and peel under cold running water, starting from the large end. (There should be an air pocket under the large end, making the peeling easy to start from this point.)
4. Cut the eggs in half lengthwise with a long thin knife. Remove the yolks and place in a medium bowl. Set the whites aside. Mash the yolks with a fork. Mix in the remaining ingredients (except paprika) until they have the consistency of mashed potatoes. If the filling is too thick, add a little more pickle juice or salad dressing, depending on your own preference. Spoon the filling into the hollowed-out whites. Sprinkle with paprika. Serve or cover and refrigerate for up to 1 day.


Deviled Eggs with Roasted Red Peppers

Ingredients
4 large egg(s)
2 Tbsp fat-free mayonnaise
1 oz roasted red peppers, about one piece, minced
1 tsp Dijon mustard
1/8 tsp hot pepper sauce
1 Tbsp chives, or parsley, freshly minced
Instructions
Place eggs in a single layer in a medium saucepan. Pour enough cool water over eggs to cover them by 1 inch. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer 12 minutes. Remove eggs with a slotted spoon and plunge into ice water (to prevent further cooking).

Shell eggs; slice in half lengthwise and carefully remove yolks. Transfer yolks to a medium bowl and add mayonnaise, peppers, mustard and hot sauce. Mix until smooth and creamy.

Spoon yolk filling into egg whites, mounding it slightly. Sprinkle with chives or parsley just before serving. Yields 2 halves per serving.



Weight Watcher Deviled Eggs
From That's my home

8 eggs - cooked
8 ounces plain nonfat yogurt
1 Tablespoon sweet pickle relish - drained
1 tablespoon Dijon mustard - country style
1/8 teaspoon salt
1/8 Tablespoon white pepper
paprika

Slice eggs in half lengthwise, and carefully remove yolks from 8 egg halves; mash yolks in a bowl. Discard remaining 8 yolk halves. Finely chop 4 egg white halves, and add to the mashed yolks. Set aside remaining 12 egg white halves. Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into yolk mixture, using a rubber spatula. Add relish and next 3 ingredients, and stir well. Spoon about 1 tablespoon yolk mixture into each egg white half. Cover and chill 1 hour. Sprinkle with paprika. Each serving is 1 filled egg half.

Per serving: 57 Calories (kcal); 3g Total Fat; (48% calories from fat); 5g Protein; 2g Carbohydrate; 125mg Cholesterol; 100mg Sodium Food Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

WW Points: 1 pt.


How to boil an egg 
(Thanks to RE)
-Bring your water to a boil, then, by using a spoon, slowly and carefully drop the eggs down into the water. Set your timer for 10 minutes. (NOTE: Eggs that come straight from the fridge, usually very cold, are more likely to crack. Set them out on the counter first for 10-15 minutes.)
-After 10 minutes, turn off the heat and let the eggs sit in the water for 5 minutes. Then pour off the hot water and add COLD WATER to cover the eggs.
-After a few minutes, pour off this water and add more cold water. In about 8 minutes your eggs will be cool enough to handle, and they’ll peel perfectly every time.

A 15 minute wait that kills cravings

I came across this article in a health flyer. I hope you enjoy it.


A 15 minute wait that kills cravings

If you eat when you're anxious, depressed, or stressed, you may be using food for comfort, not nutrition. So what can you do to stop stuffing down your feelings with food?

• Wait 15 minutes. Most cravings not associated with real hunger pass quickly.
• Use a food diary to keep track of what you eat, when you eat, and how you're feeling, especially if you overeat or binge on snack foods and sweets.
• Drink a glass of water. You may be thirsty, not hungry.
• Turn to something else that soothes you. Call a friend, walk the dog, listen to music, work on a hobby.
• Consistently eat healthy meals and snacks.  Avoid going more than four hours without eating to keep your blood sugar from dropping so low that you feel out of control.

Sources: The American Dietetic Association; the Best Life Diet, by Bob Greene, Simon & Schuster

Be Prepared

One of my biggest problems when trying to lose weight is being prepared.  We must be prepared for anything.  Set backs, family emergencies, lack of time etc.  Today is no different.  Today is the day after Halloween.  Do you have left over candy in your house?  GET RID OF IT! Right now! Step away from the blog and go throw it out.  

Now, I understand this is a little more difficult for those of you with children.  I believe they would have you examined if you take the time to dress your little bundle in a cute costume, parade them around begging for candy and then take it from them. Very odd behavior. However, you must have a plan of action to keep you out of the candy.  What is your plan today?

Motivational Calendars

Hear Ye! Hear Ye! I have a BIG announcement! I have found an awesome tool to share with you.

Motivational Calendars!

http://www.leadingtheweigh.com/2010/10/october-2010-motivational-calendar.html

This blog has several great resources, one of which I am head over heels for is the motivational calendars.  Set it as your desktop, print it and hang it where you will see it, the ideas go on and on.

Another diet option

As always, I watch new fads and diet options available.  Here is one that I saw on one of my fav follows Making it Lovely.  It is called the Steve Ward diet.  It is basic and easy to follow. I agree with Nicole though, I do not think on the up days you should only eat broccoli.  I would say eat lighter on the days your weight falls above the line. 

It is worth checking out.

Print this recipe

Dry and Liquid Measurement Equivalents

Click to enlarge and/or print
 

Knowing More about Low Cholesterol Diets

I have a special treat for my TasteZone readers today.  Our very first guest post comes from Deborah Land.  She writes for cholesterol diet , her personal hobby blog focused on tips to eat healthy to prevent high cholesterol.  Deborah is sharing some great information about Cholesterol.  Read up friends, and be sure to visit her blog.

a. Cholesterol Truths – Good and Bad

A lot of folks always think cholesterol is not good, but you can actually classify it into two types. LDL and HDL are the two types – the bad one and the good one. If you have plaque build-up in your artery, that means you have too much LDL. This usually results in narrow arterial openings, which will mean a slower and lesser flow of blood. You should stop blaming dietary cholesterol for having a high level of cholesterol in your blood. Instead, you should point the finger at your high levels of both Trans fat and saturated fat. If you take in a lot of healthy, fibrous foods and exercise often, you can keep your cholesterol levels down.

b. Number Relevance in Cholesterol

All adults are encouraged to check their cholesterol levels once every five years at a minimum. The results will show the levels for your Triglycerides, LDL cholesterol, HDL cholesterol and total cholesterol. Engaging in exercise and changing your diet are necessary if your levels are not within the normal range.

c. Vitamin E and How it Can Protect the Heart

You can find Vitamin E in many nuts, leafy vegetables and vegetable oils. While it cannot prevent a stroke, Vitamin E can still reduce your risk for heart disease.

d. Lowering Cholesterol with these Five Foods

1. Oatmeal, Oat Bran – packed with soluble fiber, which can bring down your LDL cholesterol dramatically.
2. Fish – a very rich source of omega 3 fatty acids that are idea in lowering your LDL and increasing your HDL levels.
3. Nuts – has a lot of healthy fats and fiber that, when eaten, can also lower LDL cholesterol levels.
4. Plant Sterols – it can decrease your LDL as high up as fifteen percent, with sources such as margarine, salad dressing, orange juice and cookies.
5. Soy – soy is a good replacement for meat, and you can be sure it reduces your level of LDL by 3%.

e. Benefits You Get from Plant Sterols

Foods such as VitaTops Muffin Tops, Benecol Spread, granola bars and fat free milk are rich sources of plant sterols. You can easily help your heart when you start eating foods packed with plant sterols and avoid eating foods that contain saturated fats. A saturated fat-filled diet is not canceled out by this. Exercising often as well as eating healthy food will keep your cholesterol in check.

 

Happy Earth Day!!

Today is the 20th anniversary of Earth Day! 

So in honor of our beloved planet, here is my tip on a way you can stay lean and green.
Let's talk water - I am an recovering bottled water drinker.  In the beginning, the only way I could get my required 8 glasses of water was to drink a particular tasty brand named bottled water.  I guess I could give them a plug - I love you Aquafina!  Anyway, not to even touch on the fact that it was burning a hole in my pocket book, I can't count the bottles that I drank and then threw away.  You heard me...*hanging my head* - "Threw Away".  I live in a town that is not recycle friendly.  We don't have cute recepticals on the curb that I can conveniently throw my plastics into.  So after some thinking on the subject, I purchased a brita filter.  I love you Brita!  Now I carry my water in a BPA friendly washable water bottle.  And I have a spare water bottle given to me by my FP4H leader that I use at my office.  (Thankfully we have filter water available) 

So there is my tip - go out and buy a brita filter, they are amazing.  And make sure your bottle is BPA friendly, we want to love our planet, not junk it up. 

Portion Control

Tips to help with your portion control.

• Switch to salad or dessert plates for your dinner plate.  Dinner plates are about twice the size of a dinner plate from the 50's or 60's.  When you have a larger plate, the tendancy is to add extra food.  And if you struggle with the mentality of cleaning your plate, a smaller plate will help prevent over eating.
• Store your leftovers in portion controled containers.  Ziplock is going to love me for that one! :)
• Use the plate method.  Before you add items to your dinner plate, divide the plate visually into four parts - like this image from kids health:

For best results, on bottom half of plate only use non-starchy vegetables.  To ease you into this way of thinking, consider purchasing divided plates, they are sold in paper, plastic or reusable versions. 

Check out the kids section at the any retailer.  

Dining out? 

• Ask for a to go box with your meal, divide the meal accordingly and box up half before you begin eating. 
• Order off the kids menu. 
• Split a meal with your companion
• Going for Pizza? Order thin crust, avoid the meats, stock up on the veggies and don't eat more than 2 slices. 

 

Serving Size Helper

MEAT:

Three ounces of lean meat (1 serving of meat) = size of a deck of cards.

2 table spoons of peanut butter = size of a ping pong ball.

2 table spoons = 1 meat serving.

Peanut butter is an excellent source of protein (choose chunky for even more protein),
but if you are watching your sodium, choose the unsalted peanut version.

GRAIN:

One cup of cooked rice = 1 serving = size of a cupcake wrapper

One cup of cooked pasta = size of a tennis ball

2 ounces of dry pasta = 1 cup of cooked pasta

1 ounce or 1/2 cup of pasta is a serving.

Choose Whole Grain pasta will fill you up faster.

1 pancake or waffle = size of a compact disc = 1 serving

1/2 medium bagel = 1 serving = size of a hockey puck

VEGETABLES:

1 serving of veggies = 1/2 cup of cooked veggies

Five broccoli florets = 1 serving

Ten baby carrots = 1 serving

4 ounces of juice = 1 serving

1/2 cup of cooked veggies = size of a baseball.

 

Use starchy veggies (potato, corn, peas) sparingly.

1 small baked potato = 1 serving = size of a computer mouse.

FRUIT: 

Serving sizes for fruit may suprise you.  According to the USDA:

5 strawberries = 1 serving

15 grapes = 1 serving

2 plums = 1 serving

Or for easy measuring - 1/2 cup of sliced fruit = 1 serving.

4 ounces of fruit juice = 1 serving

Beware only to buy 100% juice, you don't need the extra sugar.

1/4 cup of dried fruit = 1 serving = size of a golf ball. 

DAIRY:

8 ounces of milk = 1 serving

8 ounces of yogurt = 1 serving

1 cup pudding made w/ milk = 1 serving

2 cups of cottage cheese = 1 serving WOW!

1 ounce of cheese = 1 serving

1 ounce of cheese cubes = size of 4 dice

FATS/OILS:

1 serving = 1 teaspoon oil = size of a poker chip.

1 serving = 1 tablespoon of butter = size of a poker chip.

SNACKS:

WebMD recommends limiting snacks to 100-300 calories a day. 

The USDA calls these "discretionary calories" in the food pyramid.

Chips = 1 handful or

6 large tortilla chips = 1 serving

20 chips/mini pretzels = 1 serving

For added nutritional values - choose multigrain, low fat, baked
or vegetable varieties such as sweet potato chips.

Desserts also fall under this category.  Chose wisely, some of those desserts add up quicker than you'd think.

Printable Monthly Menu Planning Instructions

Click on the picture or link to go to google docs. You can print and download, free of charge.

Simply write down your menu plan ideas for that month. You may chose to menu plan your dinners or your whole day. Place on your refrigerator for safe keeping and easy access.



Each month will also come with an inspirational quote or two.



Here is an example:

Printable Weekly Menu Planning Instructions

Click on the picture or link to go to google docs. You can print and download, free of charge.

Add the week on the top line, and add the dates in the colored box. Simply write down your menu plan ideas for that week. Place on your refrigerator for safe keeping and easy access. The weekly menu plan has space for tracking point values of each meal. Simply use the colored bar below each meal and the pink bar on the bottom for your totals.

Example: