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Rustic Chicken Cacciatorie

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Rustic Chicken Cacciatorie

Photo:
“Rustic Chicken Cacciatorie” over Italian Trottole pasta
with a side of freshly baked Parmesan Crispini’s
Ingredients
* 1 medium shallot
* 2 large cloves of garlic
* 6 large vine ripened tomatoes or 9-10 Roma tomatoes
* 1 large red bell pepper or 2 medium sized
* 1 (6) inch sprig of fresh Rosemary
* 1 teaspoon of fresh Thyme
* 1 teaspoon of fresh Oregano
* 2 tablespoons of fresh Basil
* 4 boneless and skinless chicken breasts
* Sea Salt
* Fresh Pepper
* Grape Seed Oil
This rustic dish is a breeze to make since the ingredients are minimal. Let go of perfection and have fun chopping big chunks of tomatoes and peppers being sure to keep those rough chops equal in size to insure even roasting time.  Based on your dietary guidelines you can keep this meal gluten and/or carb free.  Not to mention the entire dish has only has 2 teaspoons of Grape seed oil.  Try serving it over your favorite pasta, steamed spaghetti squash, grilled zucchini ribbons or just as it is with a steamed vegetable side such as broccoli, asparagus or a lovely whole artichoke.  Enjoy.
Directions
Preheat oven to 375 degrees.  In a large, oven safe, sauté pan add 1/4 teaspoon of oil, the shallot cut into four large chunks, and garlic;  roughly cut into halves.  Sauté on medium low heat just long enough to release flavors, about 2-3 minutes.
Chop the bell pepper into 1-inch squares and add to the pan.  Turn heat up to medium.  Slice your tomatoes into quarters or sixths based on the size of everything else and add them to the pan.  Add 1 teaspoon fresh Thyme, 1 teaspoon fresh Oregano, and 1 tablespoon of fresh basil cut into ribbons. Toss the whole sprig of rosemary in then drizzle 1 teaspoon of oil over the pan.  Sprinkle with  1/4  teaspoon of sea salt and few grinds of fresh pepper then slide the pan into your preheated, 375-degree oven  for 20 minutes.
While the veggies are roasting add 1/4 to 1/2  teaspoon of oil to another large sauté pan (just enough oil to coat the pan without creating a puddle).  Heat oil on medium high heat.  Sprinkle a pinch of sea salt onto both sides of each chicken breast.  Once the oil is “singing,”  add the chicken. Sear on medium-to-medium high heat to seal in the juices and create a rich golden color.
Once browned on both sides remove from heat and set aside.  Remove the sauce  from the oven after 20 minutes and let it cool for about 5 minutes.  Remove the sprig of rosemary and scoop the roasted mixture into a blender or food processor.  Puree until smooth and fluffy.  Pour the puree into the pan with the browned chicken breasts; add the rest of the fresh herbs, finely chopped, along with sea salt to your taste (about 1/4 teaspoon).  Simmer on low for 30 minutes (15 minutes covered and 15 minutes uncovered).
While the sauce is simmering begin to make what ever you are serving you “Rustic Chicken Cacciatorie” over and/or with.

 

“Cowboy Pie”

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“Cowboy Pie”

This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C. Substituting baby Lima Beans for corn also reduces the carbohydrate load.  A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sautéed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life.

Ingredients:

  1. 3 large, organic russet potatoes

  2. 1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison

  3. 1 bag, frozen, organic, baby lima beans

  4. 6 large organic carrots

  5. 2 large turnips

  6. 1 bunch organic leeks

  7. 1 bunch organic fresh thyme

  8. 6 tablespoons of organic, salt free, butter

  9. ¼ cup almond milk (unsweetened)

  10. Sea Salt (ground)

  11. Fresh ground pepper

Directions:

  1. Get three (3) medium to large sized pots of water boiling.

  2. Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.

  3. Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.

  4. Add lima beans to last pot of boiling water and cook for 15 minutes.

  5. When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk.  Mash until fluffy and season to taste with sea salt and pepper; set aside.

  6. When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together.  Season to taste with sea salt; set aside.

  7. When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.

  8. Rinse the leeks well.  Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.

  9. Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

    Finished Photo – Cowboy’s Pie

    • Whipped Potatoes

    • Ground Sirloin

    • Lima Beans

    • Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.

  10. Broil on low to lightly brown the top for approximately 7 minutes.  Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Crispy Kale Chips

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Crispy Baked Kale Chips

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate.  Baked Kale Chips are low in carbohydrates and high in fatty acids.  They are a great movie snack or replacement to potato chips.  Serve them as a side with soup or a sandwich and get your friends talking.

The secret to Crispy Kale Chips is clean leaves and  the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. I suggest getting a large bowl of filtered water, adding 7-10 drops of Grapefruit Seed Extract and letting your leaves soak for 5-10 minutes.  Kale is a super hearty Cruciferous Green and can handle the submersion bath, you will be surprised at the amount of sand in the bottom of your bowl.  To avoid coating your clean leaves with the sand again, remove them from the dirty water with your hands or tongs opposed to dumping them into a strainer; place the leaves on a clean cloth and air dry completely.

Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out.  Rip the remaining side leaves into 2-3 inch squares.  The larger the better since these shrink upon baking. If the Kale you are using has small leaves, you many not need to rip them all.  Put your Kale squares into a large bowl and toss them with 2 tablespoons of Apple Cider Vinegar ; 2 tablespoons of room temperature, liquified,Coconut Oil and a pinch of Sea Salt per bunch of Kale. Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale).  Gently turn the leaves over after the first 10 minutes.  Bake for another ten minutes or until all of the leaves are golden brown, light as air and crispy.  Sprinkle with Sea Salt immediately upon removal from the oven and store in a paper bag up to three days.

Ingredients:

Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips.

  • 2 or more Organic bunches of curly leaf Kale
  • 2 tablespoons per bunch “Bragg” organic apple cider vinegar
  • 2 tablespoons per bunch “Garden of Life” coconut oil
  • Pinches to taste approx. 2 tablespoons per bunch sea salt

Breathing and Stress Management

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The Art and Science of Breathing

As my personal journey continues I am constantly reminded to slow down.  By consciously making the effort to do so,  it becomes apparent how few deep and restorative breaths we may actually take throughout the day.  At times it may be easy to encounter multiple stressful situations over a short period of time.  When a situation can not change try modifying your reaction to the circumstances at hand and become very conscious of your breathe.  Begin breathing in through your nose, filling your diaphragm completely then  exhale through your mouth slowly until your belly totally deflates.  Sometimes this is referred to as “belly breathing” because when executed properly, you will see your belly rise on inhale and fall on exhale.  If  your chest is the only part of your body moving when you breathe,  this  is a sign that you are not doing it  properly.

“Remember to breathe”.  I know, that seems so obvious right?   Well, the next time you catch yourself taking small shallow breaths with your shoulders elevated up to your ears and a migraine headache; it will become obvious that you have forgotten something…….

According to Mental Health America, stress is toxic to multiple functions of the human body:

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”

Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.  Listed below is list of  three simple breathing exercise that promote relaxation and help reduce stress.

You may want to try all three to see how they affect your individual stress and anxiety levels.

  1. The Stimulating Breath
  2. The 4-7-8 Breathing Exercise
  3. Breath Counting

Exercise 1:
The Stimulating Breath

The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows.  Breathe normally after each cycle.

Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Exercise 2:
The 4-7-8 Breathe

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react.  Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly.  Everyone can benefit from it.

Exercise 3:
Breath Counting

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

  • To begin the exercise, count “one” to yourself as you exhale.
  • The next time you exhale, count “two,” and so on up to “five.”
  • Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
Try to do 10 minutes of this form of meditation.

“Ch-Ch-Ch-Chia”

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The importance of Essential Fatty Acids “E.F.A.’s”should not be taken lightly.

Many of you may have heard E.F.A.’s referred to as Fish Oil or Omega-3’s.   Regardless of what you call them, the word “Essential” is no joke. E.F.A.’s support healthy function of the cardiovascular, immune, skeletal, gastrointestinal and cognitive systems to name just a few.

Essential Fatty Acids may be derived from many whole foods including cold water fish.  The “Oceans 3” line from Garden of Life is high quality and is the only brand that also contains the powerful antioxidant’s Astaxanthin and Fucoxanthin.  Regardless of the brand, look for cold pressed oil from small fish such as; Anchovies, Sardines or Krill.  Small fish have a lower Mercury content than larger species such as Salmon, Mackerel and Tuna.

With the recent oil spill tragedy in the Atlantic ocean I feel obligated to consume sustainable, vegan resources for many of the nutritional elements we rely on the ocean for.   E.F.A.’s are also found in Olive Oil, Raw Walnuts,

The Flax Plant

ground Flaxseeds and Chia Seeds.  Yes, Chia seeds, as in the 1980’s “Chia Pet”.  Both Chia and Flax seeds are Gluten free and provide about 20% of  the recommended daily amount of  dietary  fiber. Sprinkle Chia or Flax seeds on yogurt, fruit, cereal, and salads. You can also bake with them or add them to smoothies.

The chart below is comparison based off of information I took directly off of the following products:

  1. “Spectrum”, cold milled, organic ground Flaxseed (15 ounce bag approximately $8.00)
  2. “Ultimate Chia Life”, 100% premium Chia Seed (12 ounce bag between $12.00 and $15.00)
  3. “Garden of Life, Oceans 3, Beyond Omega 3” (softgels approximately $24.00)
Product Ocean’s 3 Chia Seeds Flax Seeds
Serving Size 2 soft gels 1 Tablespoon 2 Tablespoons
Omega 3 450 mg 2,375 mg 2.7 grams
Omega 6 675 mg 875 mg .8 grams
Omega 9 150 mg 290 mg 1 gram
Dietary Fiber Zero 5 grams (20 % RDA) 4 grams (16 % RDA)

Tropical Ceviche

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After returning from Zihuatanejo Gurrero, Mexico in June, I have more passion than ever for embracing an organic lifestyle.

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together.  Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”.  Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture.  Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course.  Simply marinate a couple of  Tilapia  fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours.  The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture.  To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

The diverse power of “GSE”

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Grapefruit Seed Extract (“GSE”)

In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. One of  the easiest ways to start making a difference is to use Grapefruit Seed Extract “GSE”.  GSE can be diluted and used for everything from detoxifying your body to cleaning cutting boards. Among it’s many benefits is the elimination of plastic bottles that household cleaners and vegetable washes are packaged in.  I suggest buying a couple of stainless steel spray bottles for your household and enjoying the benefits of toxic free GSE.  A bottle of Grapefruit Seed Extract is typically between $11.00 and $17.00 based on the size.  However, GSE is super concentrated and one bottle will last well over six months offering a substantial savings over time.

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer.  Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

For bulk washing, use a stainless steel or glass bowl.  Cover your produce or grain etc. with cold, purified water.  Add the amount of drops of GSE equivalent to the quantity of produce your are washing or 3 drops for every one (1) cup of small items.   For example, if you are washing 2 apples and 1 lemon; add three of drops of GSE then soak your produce for 2-4 minutes.  If you are soaking two cups of raw nuts or grains; add six drops of GSE and soak for 15-20 minutes .   Be sure to thoroughly air or towel-dry everything before refrigerating or storing.  It is wise to always soak rice, raw beans, nuts (legumes) and/or raw seeds.  By soaking these foods for  a minimum of 15 minutes before consuming or cooking them it will diminish mold and traces of pesticides and feces that are commonly found on bulk foods.  Soaking also makes nuts easier to digest eliminating common gastrointestinal issues associated with nuts or legumes.

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth.  Let stand thirty minutes and rinse.

Organic Garden Pesticide

Add ten to twelve drops  of GSE to a 16-18 ounce spray bottle that also contains one large, whole clove of peeled, raw garlic and  fill the bottle with purified water. Spray the produce in your garden as needed while it is green and developing to naturally detour common garden pests.  You can also use this spray on the leaves of indoor and outdoor plants if they are attracting unwelcome guests.  Please remember to avoid spraying leaves and produce while in the direct sun light and/or at the peak heat of the day as it may cause them to burn or wilt.

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

Click here to view an amazing website that lists 180 uses for Grapefruit Seed Extract.

What our bodies may being trying to tell us.

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The connection between pain in your body and the Chakra system may be worth paying attention to……..

Chakra is believed to be a center of activity that receives, assimilates, and expresses life force energy.   The word Chakra literally translates as wheel or disc.  Therefore, Chakra defines the  spinning spheres of bio-energetic activity that radiate from seven major nerve centers extending forward and upward from the spinal column.

Typically, six of the seven Chakra wheels are referred to.  Imagine these wheels stacked in a column of energy that begins in the base of the spine and climbs to the middle of the forehead.  The seventh and less referred to  Chakra,  expands from the crown of the head into the universe.  It is beyond the physical region; some choose to call it spiritual.  The six predominant Chakra correlate with our mortal states of consciousness.

While most bodywork experts agree that tension and pain in the body are largely caused by how we move (or don’t move enough) throughout the day, a growing number of practitioners cite emotional stress as another factor. Deb Shapiro, author of Your Body Speaks Your Mind, stated that understanding how parts of the body connect to certain emotions can help us get in touch with neglected areas of our subconscious. “And the great thing about that is tapping into the root of the problem on an emotional level can heal chronic pain,” said Deb Shapiro.

Neck (“Crown”, “Third Eye” or “Brow” and “Throat” Chakra)

The neck is a two-way communicator: You take in life-sustaining food, water, and air through the neck, and at the same time, emotions, feelings, and thoughts are expressed outwardly through your voice. Stiffness here can indicate resistance, usually to other ways of thinking.

Shoulders (“Throat” and “Heart” Chakra)

Where you carry the weight of your responsibilities, whether it’s work, family, or mortgage payments. Creative energy flows from here, moving into your arms and hands, where it emerges in what you do in the world. Tense shoulders can also indicate resistance, perhaps to the responsibilities you feel you must maintain, or pressure that’s put on you to perform.

Upper back (“Heart” and “Solar Plexus” Chakra)

This is the area on the reverse side from the heart, it is where you can store repressed anger, resentment, guilt, or shame.

Mid back (“Solar Plexus” and “Sacral” or “Spleanic” Chakra)

Your core allows you to bend and move, representing your ability to be psychologically and emotionally flexible. Stiffness in the mid back can reflect an inner stiffness, holding on to a fear, or inability to go with the flow.

Low back (“Sacral” or “Splenic” and “Base” Chakra)

This part of the body supports your weight from above, and it’s related to your notions of survival, security, and self-support. If you’re feeling insecure—or as though you’re unable to meet other people’s expectations—that pressure can manifest in the low back.

Gluteus (“Base” Chakra)

Although seemingly soft, the Gluteus is often the most tense and clenched muscles in the body. This area has to do with elimination and release, self-control and power issues are often held here.

Hamstrings (“Base” Chakra)

These muscles are connected to the knees—which we use to bow down to a higher being—and so tight hamstrings can often mean that a deeper level of surrender is needed. The thighs and hamstrings also hold on to past conflicts, such as traumatic childhood memories, anger, or resentment. This area is also closely associated with sexuality and intimacy.

As you can see, both Eastern and Western medicine suggests, that by tapping into pain you may be experiencing in your physical body and becoming honest about your personal emotional challenges, it is possible to decrease physical aliments and increase your overall well being.

It is also implied that by simply incorporating the Chakra colors that correspond with your area of  physical pain into clothing, daily surroundings, and food choices, it is possible to visually  stimulate the healing process.

For more information on Chakra in relation to the human body, please click on this link to Wikipedia.

“Pop-Stachio Corn”

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“Pop-Stachio Corn”

Portions of this recipe are courtesy of the “Whole Food Bible”

popcorn and cob

“Pop-Stachio Corn” is a lower calorie alternative to buttery popcorn or sweeter versions like Crunch–N- Munch® or Fiddle Faddle®.

This snack provides fiber, proteinpistachio and essential monounsaturated fatty acids “M.U.F.A.’s”.  The anti-inflammatory benefits of the curry powder and the low Glycemic level of the Agave Nectar really make this a healthy snack if you follow the suggested serving size of 1 cup.   You may choose to eliminate the pistachios and maple syrup if you are seeking a lower fat version.  In such case,  a serving size would increase to 2 cups.

Ingredients:

Makes eight 1 cup servings

  1. 1 cup organic  pop corn kernels
  2. 1 cup shelled raw pistachios
  3. ½ cup shelled and raw walnut pieces
  4. 2 tablespoons of organic, unsalted butter
  5. ½ teaspoon curry powder
  6. ½ teaspoon sea salt
  7. 1 Tablespoon pure Maple Syrup
  8. ½ cup Agave Nectar

Directions:

  • Air-pop the popcorn or pop it on the stove top in 3/4 teaspoon of Grapeseed or Coconut oil and place it in a large bowl.
  • Toast the pistachios and walnuts pieces by placing them on a baking sheet and popping them in as pre-heated 350° oven for 7-10 minutes then add them to your popcorn.walnut
  • In a small sauce pan, melt the butter on medium heat; add the curry powder, sea salt, maple syrup and Agave Nectar; simmer for 3-5 minutes until the syrup in uniformly bubbly.
  • Pour the hot syrup over the popcorn and nuts in your bowl, stir it thoroughly to coat everything well.
  • Let everything cool completely, break it into clusters and enjoy.  Leftovers may be stored in an airtight container for 3-4 days (if they last that long.)

5 ways to cut cost & calories from your Holiday dinner

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turkey carve

5 ways to cut cost and calories from your holiday dinner

As we all know the holidays are typically a time  of cheer, community and food.  But this year may be a little different due to the economical issues hitting so many households these days.  Please remember, different does not have to imply “bad”.  It is my opinion that a fantastic holiday dinner doesn’t have to cost a fortune.  I know, you’re thinking I am going to suggest cutting corners on quality right? Well, you’re wrong.  Check out these five simple ways to save money and calories on your holiday dinner.
  1. turnipMake “turn-atoes”. Turnips are very inexpensive and add a fantastic peppery flavor to classic mashed potatoes.   Turnips help curb free radicals by  supplying high quantities of Vitamin C, calcium, folic acid and magnesium.  Russet potatoes work best for this “turnatoe” combination;  simply use one  medium turnip for every large Russet potato.  Turnips are high in water content so you can leave out the cream which eliminates even more cost and calories.
  2. Change up the veggies. We usually see the same vegetables at a traditional Thanksgiving dinner;  peas, corn, green beans and some form of sweet potato and marshmallow surprise.  Look at the produce section of your local store and get creative based on the price per pound.  Zucchini is very affordable this time of year, so are green beans, and broccoli and a whole butternut squash can easily replace 3-4 sweet potatoes and eliminate the need to buy marshmallows.  Canned vegetables are usually most affordable but they are tasteless and nutritionally  lifeless so if you do veer away from fresh vegetables the next best choice nutritionally is frozen.
  3. breadSkip the dinner rolls. Rolls can be pricey and are usually made from processed ingredients.  Consider buying a hearty loaf of multi-grain bread from a local bakery.   You can heat up some of the slices for the Thanksgiving bread basket and have plenty left for your  Turkey sandwiches the next day.
  4. apple sauceGo crustless. Making pies may be tradition but the ingredients for a pie crust are expensive.  Plus, 90 percent of pre-made pie crusts available are loaded with saturated fat and hydrogenated oils.  Consider giving tradition a new look.  Make the filling for your favorite apple pie but cook it over a slow simmer to create homemade apple sauce instead.  Serve it warm with vanilla frozen yogurt and no body will miss the crust.  You can do the same thing  with the filling for a chocolate cream, lemon meringue or butterscotch cream pie;  just make the filling and serve it a clear glass bowl with a dollop of homemade whip cream or meringue.
  5. Keep the carcass. After cleaning off all the turkey meat, place the bones in a large pot, cover with water, add salt, pepper, a bay leaf, thyme and the classic Mirepoix of  diced onion, carrot and celery.  After a few hours, strain everything over a large bowl and you have a fantastic, low sodium broth to use as a base for soup or for cooking rice.

“Non-Cream of Broccoli Soup”

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“Non-Cream of Broccoli Soup”

A Vegan Delight.

mo0910_broccolisoup_lg

IMG_0062 cooking sauteeing lo-res

"Non-Cream of Broccoli" soup is healthy, affordable and guilt free which makes it a staple comfort food in my home.

This chilly Fall weather makes me crave soup.  I love creamy soups but I’m not a fan of dairy or saturated fats.  Here is a simple vegan recipe I came up with for a “Non-Cream of Broccoli” soup. At approximately 75 calories per serving it’s full of flavor without the guilt. This soup provides essential Vitamins such as A, C, and E  plus packs about 20 grams of protein per cup.

Ingredients:

  • 1 shallot (chopped)
  • 2 Tablespoons Extra Virgin Olive Oil (EVOO)
  • 4-6 cloves of garlic (you can leave them whole or chop them in half)
  • 4 medium turnips (peel and cut into 1 inch cubes)
  • 1 large head of Organic Broccoli (break off the flowerettes then peel the broccoli stalks with a potato peeler.  Once the top layer is taken off the stalk it becomes the best part nutritionally.  Slice the stalk into cubes equal to the size of your turnips)
  • 1 box of Organic, low sodium vegetable broth (make sure everything in your pot is covered, if the broth doesn’t cover everything, make up the difference with filtered water but be sure to add some salt and pepper to it first so your broth doesn’t become “watery”)
  • 1 bag of Organic pre-washed baby spinach
  • Ground pepper
  • Sea salt (to taste, may not be needed if your broth is not low sodium)

Directions:

  1. In a large sauce/soup pan add EVOO & chopped shallot, place on medium heat until the shallot is translucent not brown.
  2. Add garlic and turnips and saute on medium for 1-2 minutes to release the flavors.
  3. Add vegetable broth and broccoli.  Bring to a boil than reduce to a simmer on medium to medium low heat for 30 minutes.
  4. Remove from heat and add the whole bag of spinach.  Use an immersion blender or a food processor to puree everything to a smooth consistency.
  5. Return to the soup pot and add salt and pepper to your liking.

Serve and enjoy. If you are not watching calories or lactose intolerant, you may want to serve a pat of butter or a tablespoon of grated cheddar in each bowl as a garnish.

Sodium. How much is too much?

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How much Salt it too much?

Sea Salt does not contain Iodine.  Table salt or “Iodized” Salt does.

Sodium (salt) is the primary electrolyte in charge of regulating the extracellular fluid levels in the body.

 
Marais Salant; a natural salt pan in the bay of the Atlantic Ocean

Marais Salant is a natural salt pan in the bay of the Atlantic Ocean

Sodium is essential to achieve and maintain  proper hydration.  This mineral pumps water into our cells causing potassium to pump the by-products (waste) of the cellular processes out of cells, eventually eliminating toxins from the body.

It is suggested we only need to consume between 500mg and 750 mg of Sodium per day.  However, if you are an extreme athlete your daily sodium intake may increase to 2000 mg per day to insure proper hydration.

lablesAlways be sure to read the labels of what you eat and drink to see how much Sodium you are really consuming in a day.  You may be shocked!  Remember to look at the serving size of the item you are about to consume, often times packages contain more that one serving so the nutritional facts or Sodium, in this case, may need to be doubled or tripled.

It is equally important to be aware of  the sodium content of restaurant meals, especially fast food.  One Bacon Egg and Cheese Biscuit from McDonald’s contains 1270 mg of sodium, one hash brown contains 290 mg and if you enjoy Ketchup with that hash brown you can add another 100 mg of sodium per packet used. As you can see, ONE average fast food breakfast is well over the recommended DAILY amount of Sodium.  Consistently consuming a high Sodium diet will cause  the body to inefficiently metabolize which creates excess water in the blood stream; this causes the heart to work harder potentiality causing high blood pressure or even worse, heart disease.

tspSodium Equivalents

1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1200 mg sodium
3/4 teaspoon salt = 1800 mg sodium
1 teaspoon salt = 2300 mg sodium
1 teaspoon baking soda = 1000 mg sodium

Read more about Sodium: http://www.consumeraffairs.com/news04/2008/02/sodium_bp.html#ixzz0Q0jteiTR

The Acai Berry

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The Acai Palm
The Acai Palm

image003Acai (pronounced ah-sah-ee) berries come from the palm trees shown above.  There are eight different species of Acai palms that are all native to Central and South America which produce fruit semi-annually.   The Acai berry has been said to be a distant cousin to the blueberry and the juice of the berry has recently become a highly desired health elixir.  If you are looking for more than antioxidants, Acai juice also provides vitamins C and A, calcium, iron and essential amino and fatty acids.

Studies of three commercially available Acai beverages have shown the juice of the Acai Berry has levels of antioxidants that are lower than pomegranate juice, blueberry juice and red wine; antioxidant levels equal to those found in black cherry and cranberry juice and higher antioxidant levels than orange juice, apple juice and tea.  As you can see, a combo of several of these fruits and berries would be ideal to achieve maximum nutritional value.

If  you are looking for a all natural Acai Berry beverage that contains several “power packed” fruits and berries, check out the  Efusjon Energy Drink. Efusjon is a superior choice for  those who consume Red Bull, Monster or other highly caffeinated, artificially sweetened “energy drinks”. Efusjon is extremely low in calories and high in nutrients. If you are trying to loose a few pounds, Efusjon would be a healthier, less fattening, and more affordable alternative to a daily Starbucks Latte or 7-11 Big Gulp.

As far as an allergic reaction to the Acai Berry, the rule of thumb is, if you are allergic to one food be aware of all foods in that specific group.  According to www.webmd.com, If you have pollen allergies or have a known hypersensitivity to similar berries, you may want to avoid this fruit. I you suffer from pollen, ragweed or birch tree allergies and consume specific fruits you may experience an effect called ‘cross-reactivity.’ This takes place when allergenic material on the surface of pollen is very similar to allergenic material on the surface of certain foods making the body unable to distinguish between the allergens and initiating an allergic reaction.

Heart of palm
Heart of palm comes from the stem of the Acai Palm Tree.

Without an existing allergy to Heart of palm or blueberries it would seem unlikely to have a reaction to Acai juice.  However, if there is an allergy concern, introduce the Acai juice in half ounce doses for the first week gradually adding another half ounce per week until you reach the recommended daily serving.  Be sure to stop consuming the fruit and/or juice if any discomfort or physical reaction occurs.

Defensive Living

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“Defensive Living”

Don't become a vistim of violence!

Don't become a victim of violence!

While recently demonstrating the proper martial arts stance for delivering punches, blocks, strikes and kicks in a Nia routine, I realized how much these moves could save my life in a fight or flight or situation.  The Nia Technique™ offers an invigorating cardiovascular workout but it also teaches valuable self defense moves.

According to the Statistics on Violence against Women, “1 in 3 women experience physical assault, from threats of assault, to attacks causing serious injury”; think about that.  How many times are you (a female) in the company of two other women? You, your mom and your aunt; you, your best friend and her sister; you, your grandma and your cousin; inevitably, you or somebody you love will statistically become the victim of some level of physical violence.

"You may have one to five seconds to make one of the most important decisions in your life!" -Bo Hardy

"You may have one to five seconds to make one of the most important decisions in your life!" -Bo Hardy

“Defensive Living”, a practical guide to survival, written by Bo Hardy; offers information that nobody should live without, especially women! I highly suggest reading this book from end to end.

Here are some of my favorite real-life self defense tips covered in the book:

Don’t Think and Look like a Victim

Always lock the doors in your car and home immediately after entering or exiting

Always use the Buddy System

Take 15 to 20 seconds to observe your destination area before approaching

If you decide to physically resist your assailant, do so only to avoid personal injury or death.

If you are going to carry a weapon, know how to use it and have it available

Be sure to take a Gun Saftey Course and optain your Concealed Handgun License before carrying a gun.

Be sure to take a gun safety course and obtain your Concealed Handgun License "C.H.L" before carrying a gun.

Determine safe locations available 24 hours a day in your city and on frequently traveled routes

Become aware of crime trends and criminal statistics in your area

When confronted with abduction, never leave a public area even when threatened with death or injury

Use positive mental survival training

33 of the Healthiest Foods on Earth

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“Thirty-Three of the Healthiest Foods of Earth”

freshfruitphoto1

It has been documented time and time again that fruits and vegetables support, promote, and improve overall health and well being.

The chairman and owner of Dole Food Company, David H. Murdock, currently 86 years of age has squeaky clean bill of health.  Murdock believes a contributing factor to his health success is consuming a minimum of 35 varieties of fruits and vegetables per week.

In order to prove his theory of sustained health and vitality through fruits and vegetables, Dole Food Company created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University.  A comprehensive array of famous scientists and scientific equipment were gathered under one roof, including a two-story, 950 megahertz, and 8-ton superconducting magnet. It is the largest and most powerful magnet in the world that allows scientists to view both plant and human cells at the most minute level. The list below of “the 33 Healthiest Foods on Earth” is a compilation of the on-going research on all fruit and vegetables at the acclaimed North Carolina Research Campus.

1. Pineapple Speeds post-surgery Promotes joint health Reduces asthma inflammation

2. Blueberries Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection

3. Spinach helps maintain mental sharpness reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density

4. Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health

5. Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer protects the brain in event of injury

6. Tomato Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk

7. Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk

8. Artichoke Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol

9. Arugula Lowers birth defect risk Reduces fracture risk Protects eye health

10. Asparagus nourishes good gut bacteria Protects against birth defects Promotes heart health

11. Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels

12. Blackberries build bone density Suppress appetite Enhance fat burning

13. Butternut Squash Supports night vision Combats wrinkles Promotes heart health

14. Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation

15. Carrot Antioxidants defend DNA Fights cataracts Protects against some cancers

16. Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer

17. Cherries Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation

18. Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection

19. Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers activates the body’s natural detoxification systems

20. Kale counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density

21. Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids counters constipation

22. Mango Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries

23. Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure

24. Orange Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite

25. Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning

26. Plums & Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss

27. Pomegranate Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer

28. Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation

29. Raspberries inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels

30. Strawberries Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer

31. Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness

32. Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn

33. Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children

Courtesy of: David H Murdock
Chairman-Owner of Dole Foods

Cut back on processed sugar and fresh fruit instead of drinking fruit juice.

For more information click on this link to go to

www.dolenutrition.com

What can actually go in your Recycle Bin and why does it matter?

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recycle-earth1

“Can this be Recycled?”

How many times have you asked yourself that very question?

Why should you care enough to take the time to find out what can be recycled then to clean your trash and then to place it in specific bins?

Well, check out the map below of the Oceanic Garbage Patches located on innocent Mother Earth.  That’s right, massive swirling patches of  human generated trash that exist in our Ocean’s; 85% of the patches are debris from products made  out of plastic.  The patch located in the Pacific Ocean is twice as large as the state of Texas and up to 90 feet deep in some areas.  These non-decaying, swirls of trash are killing precious ocean life and destroying our environment.

The next time you ask yourself, “Can this be Recycled?”, please remember that every little bit counts.  By making a conscious effort to Reduce, Reuse and Recycle you can do your part in stunting Oceanic Garbage Patches.  Please take the time to review the list below of Recyclable and Non-Recyclable items in the City of Fort Worth, TX and help make a difference.

You can find out more about the devastating Oceanic Garbage Patches at:

http://en.wikipedia.org/wiki/Great_Pacific_Garbage_Patch and at,

http://www.mauitime.com/Articles-i-2009-01-29-68584.113117_The_great_garbage_swirl.html

The Garbage Patch is located within the North Pacific Gyre, one of the five major oceanic gyres.
There are five major oceanic trash vortex’s known as Gyre’s. http://en.wikipedia.org/wiki/Gyre

City of Fort Worth – Garbage & Recycling
Environmental Management Department
“Put These In Your Blue Recycling Cart”

Paper (Paper clips and staples are OK.)

  • Advertising circulars
  • Carbonless paper
  • Cardboard – corrugated cardboard. Large boxes must be broken down or cut to fit inside the cart.
  • Catalogs
  • Envelopes – with or without windows
  • Junk mail
  • Magazines
  • Newspapers – all sections
  • Office paper – file folders, letterhead, sticky notes, printer paper, calendars, school papers
  • Paperback books
  • Paperboard – cereal boxes (liners removed), soda and beer carry cartons, dry goods packaging, paper towel and toilet paper cores.
  • Paper bags
  • Phone books

Metal Containers (Please rinse. Labels can be left on.)

  • Aluminum drink cans – do not flatten
  • Aluminum baking tins – durable; not disposable
  • Steel or tin food cans and lids
  • Empty aerosol cans – with spray nozzle; remove plastic lid unless part of the can
  • Empty steel paint cans – must be empty and dry; a thin skin of dry paint on bottom and sides is OK; remove lid and recycle

Glass Containers (Please rinse. Labels can be left on. All colors accepted.)

  • Bottles and jars – remove metal and plastic lids and recycle
  • Ceramics
  • China
  • Dishes
  • Mirrors – must fit inside cart with lid closed
  • Windowpanes – no auto glass

Plastic Containers (Please rinse. All colors accepted. Must be hard plastics.)

  • Bottles, cups and jars – with #1 through #7 recycling symbols on bottom of container; remove caps and lids and recycle
  • Food trays, tubs and bowls – with #1 through #7 recycling symbols on bottom of container
  • Plastic eating utensils

City of Fort Worth – Garbage & Recycling
Environmental Management Department
“DO NOT Put These In Your Blue Recycling Cart”

  • Household trash
  • Aluminum foil
  • Auto glass
  • Clothing or bedding
  • Drink boxes and straws
  • Garden hoses
  • Gift wrap and greeting cards
  • Hangers (plastic or metal)
  • Hard cover books
  • Light bulbs
  • Medical waste(including syringes, lancets, IV bags and tubing, and medications)
  • Paper milk and juice cartons
  • Paper that comes into contact with moist food, including pizza boxes, some frozen food containers, waxed drinking cups, etc.
  • Plastic containers that held hazardous materials such as gasoline, motor oil, paint, pesticide or weed killer. Throw empty containers in trash. Dispose of leftover household chemicals for free at the Environmental Collection Center, 6400 Bridge St. Call 817-871-5257 for hours of operation, directions and a complete list of materials accepted or visit www.fortworthgov.org/dem/eccpg.htm
  • Plastic bags including grocery sacks, dry cleaners bags, newspaper wrappers, etc.
  • Toys
  • Styrofoam® (foamed polystyrene) cups, food containers, formed packing, “peanuts”, etc.
  • Waxed paper and waxed food containers
  • Yard trimmings

Courtesy of  www.fortworthgov.org

Why should you care about pesticides?

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Why should you care about pesticides?

Pesticides

The Environmental Working Group is a nonprofit organization that advocates in Washington D.C., for policies that protect global and individual health.

Among the many valuable services they provide is a Shoppers’ Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests performed on produce and collected by federal agencies between 2000 and 2004. Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas peeled before testing.

Of the 43 different fruit and vegetable categories tested, the list of twelve foods listed below

Choosing Organic is the best choice for your family.

Keep your family healthy and strong, avoid pesticides

do not have to be organic.

Broccoli

Eggplant

Cabbage

Banana

Kiwi

Asparagus

Sweet peas (frozen)

Mango

Pineapple

Sweet corn (frozen)

Avocado

Onion

These had the lowest pesticide load, and consequently are the safest conventionally grown crops to consume from the standpoint of pesticide contamination.

To this list, I would add one caveat: When it comes to pesticide use, there is more to consider than just the residues that are ingested by the consumer. Although peeled foods such as bananas, mangoes, avocadoes and kiwis may spare the consumer from significant pesticide exposure, it is possible that large amounts of pesticides and herbicides are used on the farms from which these originate, contaminating groundwater, promoting erosion and otherwise damaging local ecosystems.

To help promote the health of the planet as well as your own health, it’s best to buy organic whenever possible, including when you are purchasing the foods listed above.

Of the 43 different fruit and vegetable categories tested, those listed below had the highest pesticide load, making them the most important to buy organic versions – or to grow organically yourself:

Keep him healthy and strong, avoid pesticide's

Choosing Organic is the best choice when it comes to Sweet Bell Peppers.

Peaches

Apples

Sweet bell peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Grapes (imported)

Pears

Spinach

Potatoes

A few other notes from the EWG: Nectarines had the highest percentage of samples that tested positive for pesticides (97.3 percent) followed by peaches (96.6 percent) and apples (93.6 percent). Peaches had the highest likelihood for multiple pesticides on a single sample: 86.6 percent had two or more pesticide residues.

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood. Also keep in mind that maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and me a contributor to “colony collapse disorder” the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply.

Keep the honeybees alive, ban pesticides.

Keep the honeybees alive, ban pesticides.

Buying or growing organic food is good for the health of the planet.

100 Ways to Cut Calories from Your Daily Intake

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100 Ways to Cut 100 Calories

Picture1

Sometimes  loosing weight can be easier than we think.  Just by cutting back or cutting out something small from every meal you can reach goals sooner than expected.  When trying to obtain physical goals every little bit really does matter; 3500 calories equal one pound therefore, it is necessary to reduce your average daily intake by 500 calories per day to loose one pound per week.

Here is a simple example of how quickly calories add up:

40 Calories per tablespoon

Decrease approximately 200 calories per week by foregoing Coffee Mate.

1 Tablespoon of liquid, non- flavored coffee creamer or half and half contains 20 calories.  Therefore, if you consume two cups of coffee per day and put two teaspoons of creamer in each cup you are consuming 200 calories per week from creamer alone and if you happen to be a person who likes flavored creamer you can double those calories.

Listed below are 100 ways to cut 100 calories from your diet.  These suggestions are based on some of the most highly consumed products; not all of these suggestions are the most nutritionally valuable nor endorsed by my personal views as a Nutritional Consultant and Lifestyle Educator.
1. Choose low-fat turkey sausage instead of regular sausage.
2. Choose fruit crepes over the higher calorie, higher fat, egg and bacon crepe.
3. Beware of large bagels: look for the smaller 2 ounce size.
4. For that morning latte, choose non-fat milk rather than whole milk.
5. Substitute 4 egg whites or 1/2 cup egg substitute for 2 whole eggs.
6. Substitute light, low-calorie yogurt for classic or custard style yogurt.
7. Choose Diet Peach or Diet Raspberry Iced Tea instead of regular sweetened tea.
8. Substitute low-calorie juice cocktail for regular juice.
9. Substitute a single piece of Canadian bacon for two thick strips of bacon..
10. Trade 2 tablespoons of regular butter for 2 T. of light whipped butter.
11. Use light or sugar-free pancake syrup instead of regular syrup.
12. Instead of drinking 2 cups of whole milk during the day, switch to fat free or goats milk.
13. Top pancakes or waffles with fresh fruit instead of syrup.
14. Choose Emergen-C packets instead of regularor diet soda to save the sugary calories & get a fizzy fix.
15. Instead of ice cream, choose frozen yogurt.
16. Enjoy salsa rather than cheese dip with tortilla chips.
17. Try raw vegetables instead of tortilla chips with your salsa.
18. Choose low fat yogurt or fat free sour cream in your dip mix.
19. Grab the granola bar from the vending machine instead of the fudge nut brownie.
20. Eat a half a cup of fresh fruit instead of a half cup of dried fruit.
21. Choose fruit as a topping on desserts instead of whip cream or syrups.
22. Sorbet or sherbet is a refreshing alternative to premium ice cream (18-20% fat).
23. Have a serving of reduced fat Chex mix rather than peanuts for a snack.
24. Instead of chocolate cake, have a slice of angel food cake.
25. Have one cup of microwave popcorn instead of 1/2 cup boxed caramel popcorn.
26. Skip the high calorie energy drink and choose water flavored with lemon or lime.
27. Order thin crust pizza vs. pan pizza with thick crust.
29. Order baked potatoes with only one high-calorie topping (butter, sour cream, etc.).
30. Ask for grilled fish without sauce and flavor it yourself with fresh lemon or lime juice.
31. Order a deli sandwich with sliced whole wheat bread instead of a bagel or croissant.
32. At Mexican restaurants, ask for steamed corn tortillas to dip in salsa instead of high fat chips.
33. If restaurants do not offer a low-calorie salad dressing, use regular dressing sparingly.
34. Instead of french fries, order a cup of broth-based soup as a side item.
35. Use mustard or low-fat mayonnaise on a sandwich rather than regular mayonnaise.
36. At Italian Restaurants, order minestrone or vegetable soup as an appetizer instead of garlic bread.
37. Select Canadian bacon and pineapple as pizza toppings.
38. Choose minestrone and other broth-based soups over cream-based soups.
39. Choose red sauce rather than cream-based sauces on pasta.
40. Use snack size flour tortillas rather than burrito size tortillas.
41. Choose sour cream OR guacamole rather than both.
42. When eating out, order from the a la carte menu.
43. Select an appetizer as your main entrée.
44. Choose the burrito rather than the fried chimichanga.
45. Omit the lard when making refried beans.
46. Choose soft tacos rather than crispy tacos.
47. Opting for tofu instead of meat will significantly decrease calories.
48. For that chocolate craving, choose the snack size bar rather than the regular size.
49. Bake, rather than fry, your french fries.
50. Eliminate the extra butter on your popcorn at the theater.
51. Choose spring rolls rather than fried egg rolls.
52. Enjoy steamed rice rather than fried rice.
53. In Chinese restaurants, choose stir-fried dishes rather than sweet/sour or sesame dishes.
54. Remember that Chinese vegetables are low in calories, tasty and filling.
55. Use broth or marinade instead of 1 Tablespoon of oil for stir fry.
56. Remove the skin from chicken pieces.
57. Cook roasted or rotisserie chicken rather than frying it.
58. Eat baked potato chips rather than regular potato chips.
59. Replace 8 ounces of fruit juice or soda with water.
60. Use tuna packed in water rather than tuna packed in oil.
61. Follow the low fat directions on the box when making brownies, cakes and cookies.
62. While baking, puree prunes or substitute applesauce for the oil in recipes.
63. Use chicken broth instead of butter or margarine in stuffing.
64. Omit or decrease by half the butter or margarine in boxed macaroni and cheese.
65. Omit or decrease by half the oil listed in the directions of boxed side dishes.
66. Ask for salad rather than fries as a side dish.
67. With salad dressing on the side, dip your fork into the dressing then into your salad.
68. Choose fruit or vegetables over higher calorie snacks (e.g., cookies, chips).
69. Choose lite beer or wine spritzers instead of frozen or fruit based drinks.
70. Grill a sandwich with non-stick spray rather than butter.
Downsize your portion and save 100 or more calories:
71. At a fast food restaurant, choose a small shake instead of a medium shake.
72. Don’t eat the dollop of butter that is served in restaurants on pancakes or waffles.
73. Use a small bowl for your morning cereal instead of a larger bowl.
74. Order a tall non-fat latte at a coffee shop instead of a coffee with whole milk.
75. Split a smoothie or shake with a buddy.
76. Ask for a take home container to come with your meal – take half home.
77. Choose a smaller apple or orange rather than picking the large ones when shopping.
78. Choose your piece of cake from the middle! You’ll get much less icing on a center piece.
79. Eat only the filling from your next piece of pie. Leave behind the crust and save calories.
80. At Mexican Restaurants, take the taco filling of the third taco and fill it in the remaining two.
Discard the third shell to save calories.
81. Order a lunch size portion of entrees (even when out to dinner!), instead of the larger dinner portion.
82. Choose the short stack of pancakes instead of the full stack.
83. Leave the cheese off of sandwiches and hamburgers.
84. Go easy on the cheese on your pizza.
85. Choose the smallest size of popcorn at the theater.
86. Sharp cheeses provide more flavor. Therefore, use less.
87. Instead of two alcoholic beverages, drink one and follow with water.
Eat a little less to save 100 or more calories:
88. Leave 3-4 bites of food on your plate at each meal.
89. Eat only half of a bagel instead of a whole bagel.
90. Have one less can of soda a day and cut out 100 calories.
91. Split a meal with your spouse or friend next time you go out to eat.
92. Dilute fruit juice with ½ water and sip throughout the day.
93. Leave 10 french fries uneaten on your next order.
94. Eat ½ of a sandwich at lunch and save the other ½ for dinner with a salad.
95. Eat the “fun-sized” candy bars instead of the regular size ones.
96. Spoon a little less rice on your plate, when eating out at a Chinese/Thai restaurant.
97. Eat an open-faced sandwich to eliminate 1 slice of bread.
98. Eliminate the gravy on your mashed potatoes.
99. Leave the shell behind on your taco salad.
100. Ask for the salad dressing on the side rather than on your salad.
Source: America on the Move www. americaonthemove.org

Healthy Affordable Foods

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Healthy and affordable foods; fuel your body and honor your budget.

Nutritional foods are inexpensive when you know where to look.  I am a huge fan of bulk bins which offer the opportunity to try different types of oats, grains, seeds and nuts without having to commit to large quantities until you have tried them out.

Continue reading “Healthy Affordable Foods” »

Personalized Nutrition

personalizednutrition

As a Certified Nutritional Consultant and First Line Therapy Lifestyle Educator, I understand that changing your eating habits is not an easy task. This is made that much more difficult by the demands of a job and family. It is hard to break from a bad habit, when that habit enables you to save time or is just made easier because of familiarity. Equally important in changing poor nutrition and eating habits is to replace it with proper nutrition and good eating habits. It does no good to move from one poor habit to the next.

My goal is to help you change your lifestyle to a healthy one. It is a Therapeutic Lifestyle Approach, which incorporates a multi-pronged approach.

4parts

Although many of the Therapeutic Lifestyle Plans are offered only through the Fort Worth office. The Therapeutic Life Style plans or portions of the plans may be adjusted to suit non-residents, who would like to work together via telephone and internet. Similarly, those with access to the Fort Worth office will find that they have options in designing a lifestyle approach. I have put together some list of the most popular packages that I offer, of course, even these can be customized.

options1

moreoptions

One of the core services that I offer is weekly menu planning. These meal plans lay out what you need so that it also assists you with grocery shopping. Meal plans are based on numerous factors, including the amount of caloric intake, as well as information the information that you provide. Here is a sample meal plan for one week.

menu

Contact Us if you have any questions or to get an estimate for your personalized program.

What is The Nia Technique?


Nia Promotional Video 2005 from Nia Technique on Vimeo.

“Nia is movement-medicine for the body and soul.”

Nia was created in the early 1980’s by Debbie Rosas and Carlos Rosas, then fitness professionals in Marin County, California, searching for a smarter and less painful way to work out and stay fit.

The philosophy of Nia is based on the pleasure principle: If it feels good, keep doing it; if it hurts, stop and adapt what you do to feel better.  Nia is a workout, lifestyle and personal growth program. More than a physical fitness or weight loss program, Nia is a way to condition, heal and transform your body, mind, emotions and spirit. Nia is a system that blends Eastern and Western movements, concepts and philosophy derived from three main movement forms:

Martial Arts:

Tai Chi ~ the slow dance

Tae Kwon Do ~ the dance of precision

Aikido ~ harmonious, spherical motion

Dance Arts:

Jazz ~ fun, showmanship, expression

Modern ~ creating shapes in space

Duncan ~ free-spirited, honest movement

Healing Arts:

The Work of Moshe Feldenkrais ~ conscious awareness of sensation

Alexander Technique ~ movement from the top

Yoga ~ conscious alignment of bones and joints

Nia is based on The Body’s Way, which means, using the body’s design to improve function. The biochemistry, joint and muscle action are triggered using imagination, music, emotion and vocal sound. Movements work with and against gravity and include: abduction, adduction; flexion, extension; eversion, inversion; dorsal flexion, plantar flexion, pronation and supination; horizontal flexion, extension; rotation inward, outward, upward and downward, elevation, depression, and circumduction. Nia addresses the body’s five main sensations: flexibility, strength, mobility, agility and stability and focuses on conditioning the body and the nervous system.

Everything in Nia is perceived, experienced and processed through the body. Nia uses the body to develop Sensory IQ wisdom. The mind is used to imagine witness, focus and direct attention. The emotions are used to personally engage the individual with activity, thereby creating the coupling effect needed to trigger the mind-body connection. Spirit is used to honor the uniqueness of each individual. Nia uses emotion and sound to condition the body and nervous system. Nia’s teaching style emphasizes internally directed guidance, uses visual and sensory language, user-friendly choreography, that can be adapted to fit personal needs, and includes three stages of learning for all levels of ability.

http://www.nianow.com/faq#what-is-nia

Read Testimonials about how Nia has changed peoples lives

Come take a class with me in Fort Worth, TX

"It's a lifestyle, not a diet"

“It’s a lifestyle, not a diet”

If you would like to take a group class with me please click on the facilities name listed below to find out details on their class rates and membership information.

Colonial Country Club (Members Only)

Solea, Tavolo Park (Residents Only)

I also provide customized exercise plans for individuals, couples and small groups  at your home or office or in my studio.  A variety of fitness techniques can be explored based on my client’s individual surroundings, abilities and goals. Please email me at amanda@changingbadhabits.com to discuss personal training or small groups.

I am not currently teaching Nia but to find a Nia class near you, go to www.nianow.com.

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Exercise Tips

Exercise tips:

jumpFor exercise that is fun, offers heart health and body toning and can be done in your very own living room try Hula Hooping. Spinning the classic hoop around your waist during the commercials of your favorite television shows will slow down the tendency to eat out of boredom, improve circulation and burn anywhere between 100 and 150 calories for every thirty minutes of spinning.

By simply dancing around your home for thirty minutes to your favorite tunes you can burn approximately 200 calories per half hour.

Another great exercise is just walking. Not only does it burn calories, stretch muscles, it gives you an opportunity to get out in the sunshine and enjoy the outdoors.

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One of the simplest ways to start on the road to good health and changing poor habits is walking. That’s right, putting one foot in front of the other. The tips listed above are from First Line Therapy.

Serving Sizes

The serving size dilemma….

America’s FastFood Nation has set the pace for over sized portions and super sized sugary drinks promoting the increase of Diabetes, High Blood Pressure, High Cholesterol and many more chronic illness’ brought on by a unhealthy lifestyle. What you eat is important but how much you eat is critical.

One of the easiest ways to loose and/or maintain weight is understanding what a healthy serving size is. Consuming small and frequent meals primarily of fresh fruit, vegetables and lean protein is the key to a successful metabolism.  By following this guide below you will be able to make sure your idea of a serving size is optimal.  Remember, even if you eat healthfully, too much of a good thing is still too much.

Tips for Estimating Serving Sizes

compliments of www.myfooddiary.com

Breads

 The Bread, Cereal, Rice, and Pasta Group
1 pancake a compact disc (CD)
1/2 cooked cup rice a cupcake wrapper full
1 piece of cornbread a bar of soap
1 cup of pasta, spaghetti, cereal a fist
2 cups of cooked pasta a full outstretched hand
1 cup of potatoes, rice, pasta a tennis ball, ice cream scoop

Vegetables

 The Vegetable Group
1 cup green salad a baseball or a fist
1 baked potato a fist
3/4 cup tomato juice a small styrofoam cup
1/2 cup cooked broccoli a scoop of ice cream or a light bulb
1/2 cup serving 6 asparagus spears; 7 or 8 baby carrots or carrot sticks or 1 ear of corn on the cob

Fruit

 The Fruit Group
1/2 cup of grapes (15 grapes) a light bulb
1/2 cup of fresh fruit 7 cotton balls
1 medium size fruit a tennis ball or a fist
1 cup of cut-up fruit a fist
1/4 cup raisins a large egg

Cheese

 The Milk, Yogurt, and Cheese Group
1 ounce of cheese a pair of dice or your thumb
1 1/2 ounces cheese 3 dominoes or your index and middle fingers
1 cup of ice cream a large scoop the size of a baseball

Meat

 The Meat, Poultry, Fish, Dry Bean, Egg, and Nut Group
2 tablespoons peanut butter a ping-pong ball
1 teaspoon peanut butter a fingertip
1 tablespoon peanut butter a thumb tip
3 ounces cooked meat, fish,
poultry		 a palm, a deck or cards or a cassette tape
3 ounces grilled/baked fish a checkbook
3 ounces cooked chicken a chicken leg and thigh or breast

Oil

 Fats, Oils and Sweets
2 tablespoons salad dressing a ping-pong ball
1 teaspoon butter, margarine size of a stamp the thickness of your finger or a thumb tip

Snacks

 Snack Foods
1 ounce of nuts or small candies one handful
1 ounce of chips or pretzels two handfuls
1/2 cup of potato chips, crackers
or popcorn		 one man’s handful
1/3 cup of potato chips, crackers
or popcorn		 one woman’s handful

Utensil

 Serving Dishes/Utensils
1/2 cup a small fruit bowl, a custard cup or mashed potato scoop
1 1/2 cups a large cereal/soup bowl
1 1/2 cups of pasta, noodles a dinner plate, not heaped
1/2 cup of pasta, noodles a cafeteria vegetable dish

Measuring Tip: You might want to know that… a cupped hand holds 2 tablespoons of liquid if you don’t have measuring spoons.

Healthy Tips for Dining Out

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Healthy Tips for Dining Out:

carrots

So many times when we try to change a bad habit it is more difficult to succeed when it feels like we are going to miss out on something enjoyable. If you are making a conscious effort to eat healthier that doesn’t mean you can never eat at a restaurant again. Here are a few tips for dining out without the guilt:

Continue reading “Healthy Tips for Dining Out” »

“Don’t Drink The Water”

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How safe is your tap water?

Not only is drinking ENOUGH water essential for health and well being, drinking QUALITY water is equally important for all functions of the human body.

Dr. Oz featured the Aquasana Shower and Whole House Water Filters on the “Don’t Drink The Water” show that aired on October 20, 2009, it reinforced how essential is to understand the water quality of your community (click here for the 2008 City of Fort Worth, water quality report).  If the water you and your family are consuming and bathing in is full of pesticides and other toxic residue, it begins to defeat the purpose of drinking water to eliminate waste and to restore optimal cell function.  Toxic water is often orderless, colorless and tasteless but can potentially cause major physical, mental and dental issues.  As Dr. Oz said, “Please filter your water if your City’s water quality report reveals such things as; E-Coli, Arsenic, Lead or Nitrates.

www.aquasanausa.com

"I have used the Aquasana line of products for the past eight years based on the quality, ease of use and affordability." A.Powers

If a Whole House Water Filtration System is not in your budget or you are a renter; my personal recommendation is a “point of use water filtration system”. This means the filtration mechanism is attached directly to your faucet or shower head. Point of use filters  artrash watere less costly than whole house filters, easily accessed for periodic filter changes  and avoid the hassle of keeping up with water jugs. Another advantage to a point of use filtration system is the avoidance of plastic bottles.Not only are you provided the option to drink out of glass eliminating the potential  of drinking toxins released while the water is stored in plastic; you will also help relieve our overloaded landfills.

Listed below are just a few facts on why drinking quality purified  water is essential for optimal health & well being:

  • The body will not function properly without enough water since over 70% of the human body is comprised from water.
  • Daily water intake should be a minimum of  ½ of your body weight in ounces for optimal metabolic function.
  • During weight loss, extra water is needed to flush out the excess waste discarded by the metabolized fat.
  • Retained water is often caused by dehydration and will look like excess weight causing a bloated feeling.
  • Hydration helps maintain proper muscle tone and helps keep the skin clear, healthy and resilient.

Feel free to contact Amanda Powers if you have any questions regarding the Aquasana line of Water Filtration systems

Good Sleeping Habits

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How well you sleep and how long you sleep are also big factors in promoting good health.   It is important that you regularly get good quality sleep and that you get between 8 and 8 1/2 hours of quality sleep.   FirstLine Therapy has many suggestions to make sure that you get the right quality sleep.

sleep

Understanding Cholesterol

Understanding Cholesterol

We often hear about the importance of cholesterol and terms like good cholesterol and bad cholesterol.  However, not many people have a healthy understanding of cholesterol and what it means to their health.

peppers

There are a lot of factors that can cause or contribute to high cholesterol, among them is diet.  Proper dietary choices is just one potential way to reduce the risk the health risks associated with high levels of cholesterol. Whether its cholesterol or other health concerns, a better diet is a great first step.

High blood cholesterol signals a higher risk of heart attack and stroke. That’s why it’s  important to have your cholesterol levels checked regularly and discuss them with your doctor.

A “lipoprotein profile” is a test to find out your blood cholesterol numbers.   It gives information about total cholesterol, LDL (“bad”) cholesterol and HDL (“good”) cholesterol, as well as triglycerides (blood fats).

The American Heart Association and American Stroke Association have an excellent handout on cholesterol and what healthy levels should be.  Download a free pdf copy of the American Heart Association and American Stroke Association brochure.

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Breaking the Cookie Cycle

Do you find yourself in the vicious cookie cycle.   When sugar calls, are you at its mercy?  When you are in the habit of eating cookies or other high Glycemic index foods, you can create physiological reaction that creates cravings for more poor nutritional choices.  Find ways to break the vicious cookie cycle and eat healthier.

cookiecycle

In addition to meal planning, we have several options that may help beat your addiction, so that you can beat the cookie cycle.

How can I get calcium without milk?

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Got_Pus_Milk_Does

Question:

If I cut dairy products out of my diet, how can I make sure that I get enough calcium in my diet?

Answer:

You can rest assured that eliminating dairy products from your diet does not lead to a calcium deficiency.

First of all, the processing that milk and dairy products go through drastically degrades its calcium content. Processing removes the good nutrients but unfortunately in leaves the “pus” behind.  That’s right, pus; the dairy industry knows that there is a problem with pus in milk. Accordingly, it has developed a system known as the “somatic cell count” which measures the amount of pus in milk. The somatic cell count is the standard used to gauge milk quality; the higher the somatic cell count, the more pus in the milk.  According to the dairy industry, any milk with a somatic cell count of higher than 200 million per liter should not enter the human food supply. Therefore, anyone living in a state where the somatic cell count is higher than 200 million shouldn’t be drinking milk. There’s only one problem, every state but Hawaii is producing milk with pus levels so high that it shouldn’t enter the human food supply

seeds
Did you know that sesame seeds contain more calcium pound for pound than any other food on earth?

Even if you are able to get your hands on non-homogenized milk the calcium in cow’s milk is much coarser than in human milk, and is tied up with casein milk protein, which prevents it from being absorbed by humans.

veggies
Green Leafy Vegetables are called Cruciferous Vegetables and are a wonderful source of calcium.

Eating 4 to 6  one cup servings of  green leafy vegetables, non-processed soy, raw nuts and/or fresh fruits, especially berries and citrus, on a daily basis,  will provide all of the calcium you require.

One of the leading causes of calcium deficiency is consumption of carbonated beverages such as Soda Pop.  By removing the “Fizzy Fix” from your daily routine and replacing it with flavored, unsweetened water or an Emergen-C™ you will greatly diminish the catalysts of calcium depletion.  Another way to battle calcium deficiency is exercise.  Exercise that offers soft impact on your bones such as dancing or jogging opposed to swimming or walking is a productive way to maintain bone health.

If you are in good health you may choose to consume dairy products purely for the taste or personal enjoyment.  However, people suffering from serious illnesses such as allergies, asthma, or those who have a difficult time losing weight, produce a lot of mucus, or suspect an allergy to dairy products, should definitely remove dairy from their meal plan and monitor yourself to see if allergies and illness decline.  If you are not sure if dairy is the culprit of existing medical, begin slowly introducing different forms of dairy in very small amounts (i.e. milk, cheese, butter and/or ice cream derived from cow’s milk).  Keep a detailed “diet diary” if it reveals negative effects on your body stop consuming dairy.  Review your results with your medical practitioner if pain or discomfort continues once dairy consumption stops.

Tired of the same results?

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Welcome!

welcome2

officeThank you for visiting.  The intention behind my services and this website is to help create the well being you deserve and are capable of obtaining. I strive to aid my clients  in the reversal of chronic pain and disease that is caused by living in this toxic, modernized, environment.

Personalized and nutritionally valuable meal plans, grocery shopping field trips, private chef services and “whole food” cooking classes , are just a few of the beneficial resources  available here.

Massage Therapy is also available.  Beyond stress relief and relaxation, Massage Therapy stimulates the body’s natural immune system by promoting lymph flow.  Massage Therapy also improves joint flexibility, increases range of motion, promotes blood circulation, encourages tissue regeneration and much more.massage room

The services I offered are much different than today’s common medical approach.   My intent is to more clearly identify and overcome the cause of ill health.  Then, we work together to  improve total body function naturally by nourishing, balancing and revitalizing your entire body.  When this formula is  followed diligently, the technique is powerful, effective, and will reward you with improved health and function that is long lasting!

I look forward to helping you gain a better quality of life through nutrition, fitness, stress management through a simple exchange of information.   Learn more about Amanda Powers L.M.T, N.C.

Thank you again for checking out changingbadhabits.com.  Please come back  periodically for healthy recipes,  holistic lifestyle  tips and nutritional news that will help you achieve and maintain the lifestyle you deserve.

Beverages and Nutrition

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Changing from poor nutrition to healthy eating habits often starts with an understanding of your current nutritional intake.  One of the largest, but often overlooked, factors in a person’s daily nutritional intake comes from beverages.  Many of today’s beverages provide empty calories with little or no nutritional benefit.  Check out these:

Helpful Beverage Facts:

Coffee and Tea Facts:

16-oz. white chocolate mocha     510 calories
16-oz. latte with whole milk     260 calories
16-oz. latte with nonfat milk     160 calories
16 ounces black coffee     10 calories
16 ounces black tea     2 calories

Juice Facts:

8 ounces pomegranate juice    160 calories
8 ounces cranberry juice    140 calories
8 ounces fruit punch    120 calories
8 ounces orange juice    110 calories

Milk Facts:

8 ounces low-fat chocolate milk    150 calories
8 ounces whole milk    150 calories
8 ounces 2% milk    130 calories
8 ounces 1% milk    120 calories
8 ounces nonfat milk    90 calories

Alcohol Facts:

12 ounces beer     120-180 calories
12 ounces light beer     70-125 calories
2 ounces daiquiri     112 calories
1 shot (1.5 ounces) 80-proof rum     100 calories
4 ounces red or white wine     80 calories

Water Facts:

16 ounces water     0 calories
16 ounces artificially sweetened flavored water     0 calories
16 ounces vitamin- or nutrient-enhanced water     varies; up to 100

Print a pdf of this table for easy reference – Helpful Beverage Facts.