Tired of the same old salsa from a jar? Here are 2 refreshing recipes that will spice up any summer get together
Mango Jalapeno Salsa
Makes 2 cups, 8 ¼ cup servings
2 ripe but firm mangos, coarsely chopped (2 cups)
½ tsp minced jalapeno (if this is too hot for you, Anaheim chili is tamer)**
**If using fresh chili DON’T RUB YOUR EYES OR OTHER SENSITIVE BODY PARTS UNTIL YOUR HANDS ARE THOROUGHLY WASHED
2 TBS coarsely chopped cilantro leaves or 2 tsp dry cilantro. If you don’t like cilantro use parsley or leave it out.
1 TBS fresh lime juice
¼ tsp crushed cardamom or coriander seed
Peel mangos. Using a paring knife, slice thru the pulp down to the seed at ¼ inch intervals, first around lengthwise, then horizontally. Cut the pulp from the seed. You should have almond size chunks.
In a bowl, mix together the mangos, chili pepper, cilantro, lime juice and cardamom. Serve right away.
Nutrition Information, per serving
8 servings, ¼ c each
27.3 calories
.1 g fat
.9 mg sodium
68 mg potassium
7.1 g carbohydrates
.2 g protein
Cranberry Salsa
yield 2 ½ cups 10 ¼ cup servings
1 cup water
2/3 cup sugar
1 12 oz package fresh or frozen cranberries
2 TBS chopped canned jalapeno peppers or use Anaheim chili for a milder salsa
1 tsp dried cilantro or regular parsley
¼ tsp ground cumin
1 green onion sliced
1 tsp lime juice
Combine water and sugar in saucepan, bring to boil over medium heat. Add cranberries and return to boil. Gently boil cranberries for 10 minutes without stirring. Pour into medium glass bowl. Gently stir in remaining ingredients. Cover bowl, allow to cool to room temperature and refrigerate.
Nutrition Information, per serving
10 servings, ¼ c each
56 calories
0 fat
1 mg sodium
14 mg potassium
14.4 g carbohydrate
.1 g protein
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, July 19, 2010
Manage Your Stress
I always grin when I go to a meeting and the presenter says in a bubbly voice with a smile on her face, “Now remember, stressed is DESSERTS spelled backwards”. Yeah, then gimme the chocolate cake and we will call it good, is what I am thinking but don’t say.
Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov
I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).
I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”
I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.
· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).
I did asterisk a few suggestions, for clarification.
Your Daily Laugh
Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.
"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca
Contact me at darave2@mt.gov to share how you manage your stress.
Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf
Stress can be a barrier for people to maintain healthy lifestyles. There may be a physiological reason for craving foods when we are stressed; it has to do with cortisol and neuroendocrine mediators and stimulated endogenous opiod releases. Don’t ask me to explain it all, if you would like a copy of the article from “Physiology & Behavior”, I will send you a copy. My e-mail is: darave2@mt.gov
I heard this on a conference call the other day and it is so true, we are told we can prevent stressful situations. This only adds to our stress. We are all human and cannot control that we get stressed in a situation but WE CAN CONTROL HOW WE HANDLE THAT STRESS. There are better ways to deal with stress than pounding down a bag of potato chips (I admit it, I did it and it temporarily felt so right at the time, then by time I got home I called a friend who absolved me of my guilty feelings, my tummy was another story).
I found this by Geneen Roth, a recovered emotional eater and author of several books on the subject. “Remember that the pleasure you get from a brownie is as fleeting as anything else. Test it yourself: Take small bites of your favorite food, savoring every morsel. Then see how long it takes for that wonderful feeling to fade.”
I found some suggestions for getting stress under control. I thought most of them were quite useful. As I like to say, take what you like and leave the rest.
· Deep breathing: in through your nose and out through your mouth, repeat about 10 times, after that, continue breathing.
· Stretching: Arms over your head, stretch left then right, or if you prefer, right then left! Stretch your neck by bringing your right ear to your right shoulder, (not literally silly), then do same with the left.
· Exercise: take a brisk walk, climb stairs, if home, try dancing like no one is watching
· Eat well: this doesn’t mean stress eating like cookies, chips, ice cream, it means fresh fruits and vegetables, low fat snacks, water, and these foods won’t stress you out further. Delicious and nutritious.
· Laugh, and often. Laugh at yourself, laugh at your stressful situation, truly, when you think about this stuff in a funny way, you can find the humor. Why, just the other night I was imagining my eyes bugging out of my head while listening to my mother on the phone. Wanna talk stress?
· Talk it out, find a sympathetic friend, share your woes and let your friend reciprocate, their problems may be so bad that yours pale in comparison. If you don’t have someone you can share with, talk to your pets, talk to yourself in the house or car when you are alone, no one will judge you.
· Close your eyes and picture a peaceful place (this may sound hokey, but it does work). I keep hoping if I imagine Hawaii enough I will transport myself there.
· Stare out the window. I like to watch the rain but you can watch the wind blowing or just stare off into space. It is relaxing.
· Take a mental break. If you find yourself in the midst of a situation, excuse yourself and take 5.
· Meditate. Try it for 10 minutes, incorporate it with deep breathing. Transcendental meditation is another story and I cannot tell you how to do it (I never tried).
· Sit and have a cup of tea or a non-alcoholic beverage and savoring the moment and the flavors are relaxing, especially if you are alone and it is a quiet place.
· Finish something that you have been putting off, something easy, or not so easy, it takes your mind off of the matter giving you stress.
· Go out and play. Walk the dogs, jump rope, read a book, whatever makes you happy. Try skipping, you have to smile when you skip.
· Give yourself a neck rub, or better yet, find someone to rub your neck for you.
· Sit up straight in your chair then drop your torso and put your arms and head between your knees and exhale then breathe deep as you come up.
· Remove yourself from the stressful situation if you are able to do so. Take a quick walk. I heard that we store energy in our fingertips. Walk and shake your hands like you are trying to air dry them. I have done it and it did work. A little under your breath grumbling also helps.
· Write your stress down in a journal or a letter (not to be mailed) for your eyes only. If you are writing a letter, when finished, hold on to it a bit and then tear it up. I once burned a letter on the barbecue grill, (didn’t want to start a fire).
I did asterisk a few suggestions, for clarification.
Your Daily Laugh
Begin by standing on a comfortable surface where you have plenty of room at each side.
With a 5 lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can.
Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10 lb potato bags.
Then try 50 lb potato bags and then eventually try to get to where you can lift a 100 lb potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, put a potato in each bag.
"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." Lee Iacocca
Contact me at darave2@mt.gov to share how you manage your stress.
Spark People’s 31 Days to Less Stress Calendar, print it, hang it, use it
http://www.sparkpeople.com/resource/calendar_2007-07.pdf
Monday, July 12, 2010
Bow Tie Pasta with Beef and Beans
Serves 4, total preparation and cook time-40 minutes
1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese
1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.
Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g
Recipe from The Healthy Beef Cookbook
1 lb ground beef (95% lean)
1 cup chopped onion
2 tsp minced garlic
1 can (15 ½ oz) great northern beans, rinsed and drained
1 can (14 ½ oz) Italian style diced tomatoes, undrained
1 can (14 -14 ½ oz) ready to serve low sodium beef broth
2 cups uncooked bow tie pasta
2 cups broccoli florets
½ cup shredded Parmesan cheese
1. Brown ground beef with onion and garlic in large non-stick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up in ¾ inch crumbles. Pour off drippings. You can blot the beef with paper towels to absorb more of the grease.
2. Stir in beans, tomatoes, broth and pasta; bring to a boil. Reduce heat; cover and simmer 12 minutes. Stir in broccoli; continue simmering, covered, 5 minutes or until pasta and broccoli are just tender.
3. Sprinkle with cheese.
Nutritional information per serving
Calories 595
Fat 11 g
Saturated fat 5 g
Monounsaturated fat 4 g
Cholesterol 83 mg
Sodium 1013 mg
Carbohydrate 77g
Protein 46 g
Fiber 9.4 g
Recipe from The Healthy Beef Cookbook
Reward Yourself
We all enjoy rewards, prizes, gifts, especially as recognition for a job well done. Your efforts are appreciated, by you and perhaps someone who recognizes your efforts. These little things boost our spirits and put a smile on our face and a song in our heart. Below please find a list of ways you can reward yourself or give someone a hint on what you would like. This is for your hard work to improve your health by making lifestyle changes.
CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86
Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself
Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)
· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.
Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.
Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.
Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.
Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.
Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.
Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?
Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.
Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.
“You get credit for what you finish, not what you start.” Author unknown
CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
1. Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
2. Create an actual plaque or trophy for yourself, or buy one.
3. Give yourself badges of honor for different levels of accomplishment.
4. Take a vacation or weekend getaway.
5. Take a day off from any goal activities.
6. Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
7. Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
8. See a movie.
9. Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
10. Go for a spa treatment or massage.
11. Buy yourself a gift certificate.
12. Take a limo ride.
13. Subscribe to a magazine you always wanted.
14. Do something outdoors..
15. Watch your favorite TV show.
16. Buy something for your hobby.
17. Read a funny book.
18. Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
19. Find some time to be by yourself.
20. Pay someone to do the yardwork or house cleaning this week.
21. Fly a kite.
22. Be a kid for a day.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
From http://www.sparkpeople.com/resource/motivation_articles.asp?id=86
Compliments:
· WOW, you look fabulous and must feel GREAT. Good for you.
· All your hard work paid off BIG TIME
· I am so proud of you.
· You must be so proud of yourself
Read a funny book.
Funny Authors who write funny books (from my personal reading list-please share yours)
· David Sedaris- for biting sarcasm and wit about his life, past and present, laugh out loud funny
· Jean Shepherd -(who hasn’t seen “A Christmas Story”?) His writing is funny and takes you back to a gentler time
· Janet Evanovich- her writing can be off color to say the least and I consistently laugh out loud
· Bill Bryson- combines his humor with the environment and the funny things that happen along the way, laugh out loud funny
· Go back to your childhood, remember Pippi Longstocking? Read Winnie the Pooh Meets a Heffelump, I remember reading that to my brother and not being able to get through the story I was laughing so hard.
· If you have a favorite book that makes you laugh out loud, please share with us, something to make us laugh is always welcome.
Now, I just want to share this with you, there is nothing more embarrassing than being on public transportation (like the NYC subway) and reading a book that tickles your funny bone and laughing so hard you are crying and having no control over yourself. I plead guilty.
Find some time to be by yourself
To me, this is the greatest reward. What do you love to do that you put off? Is it curling up with a good book, going for a peaceful, solitary hike? (If so, leave a note where you are going), going to a museum, a bike ride, taking a long drive in the car with good tunes to sing along with? The world is your oyster and you earned the pearl.
Make a grab bag of little prizes
When you reach a significant goal, reach in and get your reward! I read that one woman gave her friends $5 to pick out small items.
Take this a step further, give your friends money and have them pick little gifts out for you and wrap them, put them in a box and then select one as your reward.
Certainly, if you prefer to surprise yourself, buy little items and wrap them and put them in a box or basket and you probably will forget what you bought and it will be like your birthday each time you select a goodie.
Go for a spa treatment or massage.
Really, do I need to explain this one? Go and enjoy.
Fly a kite
Let me add to this, go be a kid for a few hours, do silly things, if you are doing them by yourself, no one will judge you. Finger paint, play in mud, buy some Play-Doh and make things, doncha love the smell of Play-Doh? Color in a coloring book with NEW CRAYONS. Blow bubbles, it’s really fun to do it in front of the dog or cat.
Buy something for your hobby
Have you been procrastinating on buying something for your hobby? Don’t have a hobby? Take some time to find something that sparks your interest. You know what else? You will be amazed at how fast the time goes and you won’t think about eating either. Take a class-art, dance, martial arts (great physical activity), what is your heart’s desire?
Take a day off from any goal activities.
Now, this can be an eye opener. I know that I am so used to walking my dogs that I don’t know what to do with myself when my husband has walked them (they are getting old so 2 walks in quick succession goes over like a lead balloon). See what your reaction is to a day without your goal activities. I am willing to bet that it won’t be as tantalizing as it sounds. Let me know.
Did you do something that was not on the list that really worked well for you and made you smile from ear to ear like the Cheshire Cat? Please let me know, I’d love to post it.
“You get credit for what you finish, not what you start.” Author unknown
Monday, June 28, 2010
Hot Fun in the Summertime
Happy 4th of July
this blog will run through July 11. Have fun, be safe
I am writing this on the official first day of summer. July 4th is coming up. Time for camping trips, picnics, reunions and summer fun.
Food safety tips to keep you out of the emergency room with food poisoning:
“Bacteria love the hot, humid days of summer, and grow faster than at any other time of the year. When the temperature is above 90 F, the time perishable food can be left outside the refrigerator or freezer drops from two hours to one hour.
· At the same time temperatures rise, we're more likely to leave food unrefrigerated for longer time periods. Food sits out at picnics, barbecues and during travel.
· Keep perishable foods cool by transporting them to a picnic site in an insulated cooler kept cold with ice or frozen gel packs. Perishable foods include meat; poultry; seafood; eggs; dairy products; pasta; rice; cooked vegetables; and fresh, peeled and/or cut fruits and vegetables.
· Pack the cooler immediately before leaving home with foods that have been kept chilled in the refrigerator.
· Avoid frequently opening the cooler container containing perishable food. Pack beverages in one cooler and perishables in another.
· Keep the cooler in an air-conditioned vehicle for transporting and then keep in the shade or shelter at the picnic site. To avoid frequently opening the cooler, open it once to remove only the amount of food that will be eaten immediately. Keep raw meat, poultry and seafood wrapped separately from cooked foods, or foods meant to be eaten raw, such as fruits and vegetables.
· Throw away any perishable leftovers that have been kept out over two hours (one hour if the temperature is above 90 F).” From: http://lancaster.unl.edu/food/ftjun04.htm
Confidential from Diane to you: if you feel guilty throwing food away I hereby give you permission, otherwise, just eat it and go straight to the emergency room with your co-pay.
· Keep your cooler clean. Pack items in the order they will be used. Try to not keep opening and closing the cooler.
· Keep hot foods hot and cold foods cold.
For symptoms of food poisoning:
· http://www.mayoclinic.com/health/food-poisoning/ds00981/dsection=symptoms
Barbecuing
Carrying meat, chicken, fish, ribs raw on a plate to the grill? DON’T put the cooked product back on the same unwashed plate. Wash the plate or take a different one for the cooked meat/chicken etc. Same goes for tongs used to place the stuff on the grill, flip it and take it off. Use different tongs. Why? GERMS and cross contamination. If you aren’t at someone’s home, go prepared with extra utensils and plates.
As long as we are talking about grilling meats: THINK LEAN. Chicken breast, low fat hot dogs or turkey franks, read your labels. My theory is this about hot dogs-they are the conduit to sauerkraut so with enough mustard and sauerkraut you can’t even tell that you aren’t “eating the real thing”. Of course, my husband will have my head if I ever serve him tofu hot dogs again, he doesn’t buy my mustard and sauerkraut theory.
Some lean cuts of beef
· Flank steak
· Top sirloin
· Eye round roast and steak
· 95% lean ground beef
· Brisket *flat half”—trim away fat from other side for less fat
**Marinades-once meat/chicken/fish is marinated and on the grill (or the oven or stove top for that matter) it’s OK to toss the leftover marinade onto the cooking meat but NEVER use it as a sauce or juice for the cooked meat. If you want more sauce for the cooked meats, set some aside or make extra.
For more information on food safety please refer to the link below:
http://www.fsis.usda.gov/fact_sheets/Food_Safety_While_Hiking_Camping_&_Boating/index.asp
Sunscreen http://www.aad.org/suntelligence/ Take this quick quiz about your skin’s health and sunshine. The American Academy of Dermatology website has such great information for you to peruse. http://www.playsmartsun.org/sun_safety.htm
Sun Basics
· Use Sunscreen 30 SPF
· Hypoallergenic available for those with sensitive skin or buy the kid’s sunscreen, adults can use it.
· Wear sunglasses, your eyes can get fried from the bright sun,
· Wear a hat, this keeps the sun off your head
· Stay hydrated with water. Alcoholic beverages do not quench your thirst or hydrate you.
Heatstroke and Dehydration- According to mayoclinic.com, children, older adults, obese people and people born with an impaired ability to sweat are at high risk for heatstroke.
“The main sign of heatstroke is a markedly elevated body temperature — generally greater than 104 F (40 C) — with changes in mental status ranging from personality changes to confusion and coma. Skin may be hot and dry — although if heatstroke is caused by exertion, the skin may be moist.
Other signs and symptoms may include:
§ Rapid heartbeat
§ Rapid and shallow breathing
§ Elevated or lowered blood pressure
§ Cessation of sweating
§ Irritability, confusion or unconsciousness
§ Feeling dizzy or lightheaded
§ Headache
§ Nausea
§ Fainting, which may be the first sign in older adults
If you suspect heatstroke:
§ Move the person out of the sun and into a shady or air-conditioned space.
§ Call 911 or emergency medical help
§ Cool the person by covering him or her with damp sheets or by spraying with cool water. Direct air onto the person with a fan or newspaper.
§ Have the person drink cool water or other nonalcoholic beverage without caffeine, if he or she is able.”
From www.mayoclinic.com
Sources about child safety this summer
http://american.redcross.org/site/DocServer/watersafety0609.pdf?docID=735
http://www.aap.org/advocacy/releases/summertips.cfm
And for those of you who take their dogs on outings:
http://www.avma.org/firstaid/default.asp
From me to you: If you are taking your pooch(es) with you, please make sure they have current ID tags. It is heartbreaking when your pet gets separated from you, especially for those of us who find him or her and are trying to reunite Bowser with his/her owner.
Don’t leave pets or children unattended in a hot car, even for a few minutes.
If you don’t have a computer, I will be happy to print off information from any of the links I provided. Diane 406-444-0593.
“Deep summer is when laziness finds respectability.” Sam Keen
this blog will run through July 11. Have fun, be safe
I am writing this on the official first day of summer. July 4th is coming up. Time for camping trips, picnics, reunions and summer fun.
Food safety tips to keep you out of the emergency room with food poisoning:
“Bacteria love the hot, humid days of summer, and grow faster than at any other time of the year. When the temperature is above 90 F, the time perishable food can be left outside the refrigerator or freezer drops from two hours to one hour.
· At the same time temperatures rise, we're more likely to leave food unrefrigerated for longer time periods. Food sits out at picnics, barbecues and during travel.
· Keep perishable foods cool by transporting them to a picnic site in an insulated cooler kept cold with ice or frozen gel packs. Perishable foods include meat; poultry; seafood; eggs; dairy products; pasta; rice; cooked vegetables; and fresh, peeled and/or cut fruits and vegetables.
· Pack the cooler immediately before leaving home with foods that have been kept chilled in the refrigerator.
· Avoid frequently opening the cooler container containing perishable food. Pack beverages in one cooler and perishables in another.
· Keep the cooler in an air-conditioned vehicle for transporting and then keep in the shade or shelter at the picnic site. To avoid frequently opening the cooler, open it once to remove only the amount of food that will be eaten immediately. Keep raw meat, poultry and seafood wrapped separately from cooked foods, or foods meant to be eaten raw, such as fruits and vegetables.
· Throw away any perishable leftovers that have been kept out over two hours (one hour if the temperature is above 90 F).” From: http://lancaster.unl.edu/food/ftjun04.htm
Confidential from Diane to you: if you feel guilty throwing food away I hereby give you permission, otherwise, just eat it and go straight to the emergency room with your co-pay.
· Keep your cooler clean. Pack items in the order they will be used. Try to not keep opening and closing the cooler.
· Keep hot foods hot and cold foods cold.
For symptoms of food poisoning:
· http://www.mayoclinic.com/health/food-poisoning/ds00981/dsection=symptoms
Barbecuing
Carrying meat, chicken, fish, ribs raw on a plate to the grill? DON’T put the cooked product back on the same unwashed plate. Wash the plate or take a different one for the cooked meat/chicken etc. Same goes for tongs used to place the stuff on the grill, flip it and take it off. Use different tongs. Why? GERMS and cross contamination. If you aren’t at someone’s home, go prepared with extra utensils and plates.
As long as we are talking about grilling meats: THINK LEAN. Chicken breast, low fat hot dogs or turkey franks, read your labels. My theory is this about hot dogs-they are the conduit to sauerkraut so with enough mustard and sauerkraut you can’t even tell that you aren’t “eating the real thing”. Of course, my husband will have my head if I ever serve him tofu hot dogs again, he doesn’t buy my mustard and sauerkraut theory.
Some lean cuts of beef
· Flank steak
· Top sirloin
· Eye round roast and steak
· 95% lean ground beef
· Brisket *flat half”—trim away fat from other side for less fat
**Marinades-once meat/chicken/fish is marinated and on the grill (or the oven or stove top for that matter) it’s OK to toss the leftover marinade onto the cooking meat but NEVER use it as a sauce or juice for the cooked meat. If you want more sauce for the cooked meats, set some aside or make extra.
For more information on food safety please refer to the link below:
http://www.fsis.usda.gov/fact_sheets/Food_Safety_While_Hiking_Camping_&_Boating/index.asp
Sunscreen http://www.aad.org/suntelligence/ Take this quick quiz about your skin’s health and sunshine. The American Academy of Dermatology website has such great information for you to peruse. http://www.playsmartsun.org/sun_safety.htm
Sun Basics
· Use Sunscreen 30 SPF
· Hypoallergenic available for those with sensitive skin or buy the kid’s sunscreen, adults can use it.
· Wear sunglasses, your eyes can get fried from the bright sun,
· Wear a hat, this keeps the sun off your head
· Stay hydrated with water. Alcoholic beverages do not quench your thirst or hydrate you.
Heatstroke and Dehydration- According to mayoclinic.com, children, older adults, obese people and people born with an impaired ability to sweat are at high risk for heatstroke.
“The main sign of heatstroke is a markedly elevated body temperature — generally greater than 104 F (40 C) — with changes in mental status ranging from personality changes to confusion and coma. Skin may be hot and dry — although if heatstroke is caused by exertion, the skin may be moist.
Other signs and symptoms may include:
§ Rapid heartbeat
§ Rapid and shallow breathing
§ Elevated or lowered blood pressure
§ Cessation of sweating
§ Irritability, confusion or unconsciousness
§ Feeling dizzy or lightheaded
§ Headache
§ Nausea
§ Fainting, which may be the first sign in older adults
If you suspect heatstroke:
§ Move the person out of the sun and into a shady or air-conditioned space.
§ Call 911 or emergency medical help
§ Cool the person by covering him or her with damp sheets or by spraying with cool water. Direct air onto the person with a fan or newspaper.
§ Have the person drink cool water or other nonalcoholic beverage without caffeine, if he or she is able.”
From www.mayoclinic.com
Sources about child safety this summer
http://american.redcross.org/site/DocServer/watersafety0609.pdf?docID=735
http://www.aap.org/advocacy/releases/summertips.cfm
And for those of you who take their dogs on outings:
http://www.avma.org/firstaid/default.asp
From me to you: If you are taking your pooch(es) with you, please make sure they have current ID tags. It is heartbreaking when your pet gets separated from you, especially for those of us who find him or her and are trying to reunite Bowser with his/her owner.
Don’t leave pets or children unattended in a hot car, even for a few minutes.
If you don’t have a computer, I will be happy to print off information from any of the links I provided. Diane 406-444-0593.
“Deep summer is when laziness finds respectability.” Sam Keen
3 Marinade Recipes
Chimichurri
Chimichurri originates from Argentina. It can be used as a marinade or dipping sauce
1 ½ cups chopped flat leaf parsley
½ cup chopped red bell pepper
6 cloves garlic, finely chopped
1tsp crushed red pepper flakes
1 cup olive oil (extra virgin if you have it)
½ tsp fresh ground pepper
½ cup white vinegar
2 TBS red wine vinegar
½ cup water
½ tsp ground cumin
2 TBS dried oregano
1 tsp salt
Mix all ingredients in blender and refrigerate for at least 6 hours before using.
Nutritional Information based on 16 servings as a dip, 1 serving is 3 TBS
128 calories
13.6 g fat
149.6 mg sodium
60.8 mg postassium
2 g carbohydrates
.3 g protein
Chicken Yucatan
Serves 6
6 boneless, skinless chicken breasts, 3 oz each
3 TBS fresh orange juice
3 TBS unsweetened pineapple juice
2 TBS fresh lime juice
2 tsp dried oregano
1 TBS olive oil
1/2 tsp ground cumin (can use 1 tsp, to taste)
1 tsp chili powder
1 garlic clove finely chopped
½ tsp salt
4-6 dashes Tabasco sauce (or to taste, use less or more)
Combine all ingredients in a food processor or blender, puree until smooth. Brush some of the mixture on chicken. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 6 servings
126.3 calories
3.5 g fat
49.3 mg cholesterol
255 mg sodium
268.2 mg potassium
2.9 g carbohydrate
19.9 g protein
Lime Barbecued Chicken
Serves 4
4 -3 ounce boneless skinless chicken breasts
Juice of 3 limes
2 cloves garlic, finely chopped
1 small fresh gingerroot, finely chopped
6 TBS tamari, soy or teriyaki sauce—USE LOW SALT SOY SAUCE AND THE SODIUM WILL BE REDUCED
3 TBS fresh rosemary or thyme or 3 tsp dried
3 TBS olive oil
Combine ingredients in blender or food processor, pour over chicken and refrigerate at least 4 hours. Cook on grill till done. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 4 servings
209.1 calories
11.4 g fat
49.3 mg cholesterol
1409.7 mg sodium
322.9 mg potassium
5.4 g carbohydrates
21.4 g protein
Please note: Using the sauces as marinades will reduce the calories since you are not drinking the marinade, merely soaking the meat in it.
Chimichurri originates from Argentina. It can be used as a marinade or dipping sauce
1 ½ cups chopped flat leaf parsley
½ cup chopped red bell pepper
6 cloves garlic, finely chopped
1tsp crushed red pepper flakes
1 cup olive oil (extra virgin if you have it)
½ tsp fresh ground pepper
½ cup white vinegar
2 TBS red wine vinegar
½ cup water
½ tsp ground cumin
2 TBS dried oregano
1 tsp salt
Mix all ingredients in blender and refrigerate for at least 6 hours before using.
Nutritional Information based on 16 servings as a dip, 1 serving is 3 TBS
128 calories
13.6 g fat
149.6 mg sodium
60.8 mg postassium
2 g carbohydrates
.3 g protein
Chicken Yucatan
Serves 6
6 boneless, skinless chicken breasts, 3 oz each
3 TBS fresh orange juice
3 TBS unsweetened pineapple juice
2 TBS fresh lime juice
2 tsp dried oregano
1 TBS olive oil
1/2 tsp ground cumin (can use 1 tsp, to taste)
1 tsp chili powder
1 garlic clove finely chopped
½ tsp salt
4-6 dashes Tabasco sauce (or to taste, use less or more)
Combine all ingredients in a food processor or blender, puree until smooth. Brush some of the mixture on chicken. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 6 servings
126.3 calories
3.5 g fat
49.3 mg cholesterol
255 mg sodium
268.2 mg potassium
2.9 g carbohydrate
19.9 g protein
Lime Barbecued Chicken
Serves 4
4 -3 ounce boneless skinless chicken breasts
Juice of 3 limes
2 cloves garlic, finely chopped
1 small fresh gingerroot, finely chopped
6 TBS tamari, soy or teriyaki sauce—USE LOW SALT SOY SAUCE AND THE SODIUM WILL BE REDUCED
3 TBS fresh rosemary or thyme or 3 tsp dried
3 TBS olive oil
Combine ingredients in blender or food processor, pour over chicken and refrigerate at least 4 hours. Cook on grill till done. Can try it on beef or fish
Nutrition information based on 3 oz skinless chicken breast, per serving , 4 servings
209.1 calories
11.4 g fat
49.3 mg cholesterol
1409.7 mg sodium
322.9 mg potassium
5.4 g carbohydrates
21.4 g protein
Please note: Using the sauces as marinades will reduce the calories since you are not drinking the marinade, merely soaking the meat in it.
Monday, June 21, 2010
Are You Drinking Your Calories?
Wait, before you reach for a soda/pop, regular with the equivalent of 10 teaspoons of sugar per 12 oz can or a diet soda/pop with a list of unpronounceable ingredients, try an alternative.
If you like the carbonated beverages, try seltzer or club soda—they both lend themselves well for flavoring with any of the following: Fruit juice, herbal tea, a slice of lemon, lime, orange, berries, peaches, fresh mint, fresh grated ginger, lemonade--all make for a tasty, healthier and refreshing beverage.
Experiment with flavors and spices:
· Cinnamon sticks with a slice of orange
· Cloves with peaches or peach nectar
· Fresh sliced ginger in your lemonade
http://www.suite101.com/lesson.cfm/18003/1350/1 A fun website for spicy information.
I pay $2 a bottle for a bottle of lemon ginger tea, very refreshing and worth the money since I can’t find an easy way to make it myself!
Want a fruit smoothie? Get creative, have fun—toss 1 cup fat free yogurt (plain, vanilla or any fruit flavor) into the blender with some ice and some fresh or frozen fruit, whip it up in the blender and enjoy. If you want to thin it out a bit, add some fruit juice or water or ice or leave out the yogurt and choose water or juice. Want extra protein? Add a TBS of protein powder. I like to buy vanilla soy powder at the health food store. If you want it sweet, add a bit of honey to taste or use sugar substitute. Don’t be afraid to experiment, you can’t go wrong with fresh fruits.
I love iced chai tea, an exotic spicy (not spicy hot) refreshing beverage that comes pre-made, convenient but it is too sweet for my taste. A little goes a long way. I recently bought a box of it forgetting how sweet the packaged stuff is. I diluted it with water and added more ice. It’s a bit labor intensive to make but you can control the sweetness and play with the spices. There are a variety of companies that are making chai tea in tea bag form and you can try those. I have tried a few, depends on your taste. It is good with some milk in it and delicious hot or iced.
Gosh, I gave chai tea such a build up; you may not know what it is: Chai is the Hindi word for tea. Technically, the chai tea we are drinking in the U.S. is masala chai, which means spiced tea. Chai tea latte is the spicy tea with milk added and this is what is most commonly being served at coffeehouses in this country. You can make chai tea using black tea, green tea, decaffeinated black or green tea, red tea (naturally decaffeinated).
Some beverage information:
“The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose). If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 15 pounds in a year”
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
When I moved from New York to California I called that carbonated, flavored beverage “soda”. I learned that Californians call it “pop”. It’s regional. Midwesterners and most Canadians call it “pop” and folks form the Northeast call it “soda”. Southerners call it by a well known brand name.
Pop, soda, whatever you call it, it’s bad for your teeth
· From www.colgate.com, “Soft drinks have emerged as one of the most significant dietary sources of tooth decay, affecting people of all ages. Acids and acidic sugar byproducts in soft drinks soften tooth enamel, contributing to the formation of cavities. In extreme cases, softer enamel combined with improper brushing, grinding of the teeth or other conditions can lead to tooth loss. Sugar-free drinks, which account for only 14 percent of all soft drink consumption, are less harmful1. However, they are acidic and potentially can still cause problems.”
· Beverages with lots of sugar have a “high glycemic index” and drinking these sugary beverages is associated with an increased risk for diabetes. Foods with a high glycemic index trigger sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk. http://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/index.html
Fact: diet soda consumed with a double bacon cheeseburger and French fries does not negate the calories of the burger and fries.
Did you know? 20% of our daily water intake is from foods we eat. 80% will come from beverages we drink that’s why water is the preferred choice.
Coffee drinks can have lots of calories, don’t let the fact that it is coffee based trick you into thinking it is low in calories.
Designer coffee place
· Caffe Latte, 16 oz w/ whole milk 220 calories, 11g fat 18 g carbohydrates
· Caffe Mocha 16 oz whole milk 290 calories, 12 g fat 40 g carbohydrates
· White Chocolate Mocha 16 oz w/ whole milk 360 calories, 11 g fat 55 g carbohydrates
From another fast food chain:
· Mocha, 16 oz 590 calories, 23 g fat, 82 g carbohydrates
Better choice:
· 8 oz cup coffee w/ 2 tablespoons 2% milk 20 calories, 0.5 g fat 2 g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons nonfat milk 15 calories, 0 g fat 3g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons whole milk 25 calories, 1 g fat 2 g carbohydrates
Sweeteners
· Sugar 1 teaspoon= 25 calories 0 g fat 6 g carbohydrates
· Artificial sweetener, 1 pkg= 0 calories, 0 g fat, 0 g carbohydrates
Make sure to check out this week’s recipes for some refreshing homemade beverages, guilt free. Here’s a link with some ideas http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
Read your labels. Buying fruit juice? You want to make sure it says 100% juice or 100% pure. If it is called fruit: “cocktail”, “beverage” or “drink”, beware, it will be high in calories, sugar, high fructose corn syrup, I repeat: read your labels. http://www.consumerreports.org/cro/food/beverages/juice/juice-label-lingo-5-08/overview/juice-labels-ov.htm
“Water is the only drink for a wise man” Henry David Thoreau
If you like the carbonated beverages, try seltzer or club soda—they both lend themselves well for flavoring with any of the following: Fruit juice, herbal tea, a slice of lemon, lime, orange, berries, peaches, fresh mint, fresh grated ginger, lemonade--all make for a tasty, healthier and refreshing beverage.
Experiment with flavors and spices:
· Cinnamon sticks with a slice of orange
· Cloves with peaches or peach nectar
· Fresh sliced ginger in your lemonade
http://www.suite101.com/lesson.cfm/18003/1350/1 A fun website for spicy information.
I pay $2 a bottle for a bottle of lemon ginger tea, very refreshing and worth the money since I can’t find an easy way to make it myself!
Want a fruit smoothie? Get creative, have fun—toss 1 cup fat free yogurt (plain, vanilla or any fruit flavor) into the blender with some ice and some fresh or frozen fruit, whip it up in the blender and enjoy. If you want to thin it out a bit, add some fruit juice or water or ice or leave out the yogurt and choose water or juice. Want extra protein? Add a TBS of protein powder. I like to buy vanilla soy powder at the health food store. If you want it sweet, add a bit of honey to taste or use sugar substitute. Don’t be afraid to experiment, you can’t go wrong with fresh fruits.
I love iced chai tea, an exotic spicy (not spicy hot) refreshing beverage that comes pre-made, convenient but it is too sweet for my taste. A little goes a long way. I recently bought a box of it forgetting how sweet the packaged stuff is. I diluted it with water and added more ice. It’s a bit labor intensive to make but you can control the sweetness and play with the spices. There are a variety of companies that are making chai tea in tea bag form and you can try those. I have tried a few, depends on your taste. It is good with some milk in it and delicious hot or iced.
Gosh, I gave chai tea such a build up; you may not know what it is: Chai is the Hindi word for tea. Technically, the chai tea we are drinking in the U.S. is masala chai, which means spiced tea. Chai tea latte is the spicy tea with milk added and this is what is most commonly being served at coffeehouses in this country. You can make chai tea using black tea, green tea, decaffeinated black or green tea, red tea (naturally decaffeinated).
Some beverage information:
“The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That's the equivalent of 10 teaspoons of table sugar (sucrose). If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 15 pounds in a year”
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
When I moved from New York to California I called that carbonated, flavored beverage “soda”. I learned that Californians call it “pop”. It’s regional. Midwesterners and most Canadians call it “pop” and folks form the Northeast call it “soda”. Southerners call it by a well known brand name.
Pop, soda, whatever you call it, it’s bad for your teeth
· From www.colgate.com, “Soft drinks have emerged as one of the most significant dietary sources of tooth decay, affecting people of all ages. Acids and acidic sugar byproducts in soft drinks soften tooth enamel, contributing to the formation of cavities. In extreme cases, softer enamel combined with improper brushing, grinding of the teeth or other conditions can lead to tooth loss. Sugar-free drinks, which account for only 14 percent of all soft drink consumption, are less harmful1. However, they are acidic and potentially can still cause problems.”
· Beverages with lots of sugar have a “high glycemic index” and drinking these sugary beverages is associated with an increased risk for diabetes. Foods with a high glycemic index trigger sustained spikes in blood sugar and insulin levels, which in turn may lead to increased diabetes risk. http://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/index.html
Fact: diet soda consumed with a double bacon cheeseburger and French fries does not negate the calories of the burger and fries.
Did you know? 20% of our daily water intake is from foods we eat. 80% will come from beverages we drink that’s why water is the preferred choice.
Coffee drinks can have lots of calories, don’t let the fact that it is coffee based trick you into thinking it is low in calories.
Designer coffee place
· Caffe Latte, 16 oz w/ whole milk 220 calories, 11g fat 18 g carbohydrates
· Caffe Mocha 16 oz whole milk 290 calories, 12 g fat 40 g carbohydrates
· White Chocolate Mocha 16 oz w/ whole milk 360 calories, 11 g fat 55 g carbohydrates
From another fast food chain:
· Mocha, 16 oz 590 calories, 23 g fat, 82 g carbohydrates
Better choice:
· 8 oz cup coffee w/ 2 tablespoons 2% milk 20 calories, 0.5 g fat 2 g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons nonfat milk 15 calories, 0 g fat 3g carbohydrates
· 8 oz cup coffee w/ 2 tablespoons whole milk 25 calories, 1 g fat 2 g carbohydrates
Sweeteners
· Sugar 1 teaspoon= 25 calories 0 g fat 6 g carbohydrates
· Artificial sweetener, 1 pkg= 0 calories, 0 g fat, 0 g carbohydrates
Make sure to check out this week’s recipes for some refreshing homemade beverages, guilt free. Here’s a link with some ideas http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/low-sugar-drink-ideas/index.html
Read your labels. Buying fruit juice? You want to make sure it says 100% juice or 100% pure. If it is called fruit: “cocktail”, “beverage” or “drink”, beware, it will be high in calories, sugar, high fructose corn syrup, I repeat: read your labels. http://www.consumerreports.org/cro/food/beverages/juice/juice-label-lingo-5-08/overview/juice-labels-ov.htm
“Water is the only drink for a wise man” Henry David Thoreau
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