Not getting enough fruit in your daily diet?
Try a homemade smoothie!

After weeks of trying to perfect the perfect blend of sweetness and thickness I think I’ve come up with a few tips that can help satisfy the nutrition pyramid and your taste buds.

Ingredient for 2- at least what I use:
Adjust the portions to suit you:)

juice – about 1 cup
yogurt – 1 fat free carton
coordinating frozen fruit: blue berries, pineapple, bananas, cherries, strawberries
sweetener – at least 2 teaspoons
honey – short squirt

1) Use less ice and more frozen fruit. I even buy fresh bananas and freeze them. Peel them first, but if you don’t you will only make that mistake once:)

2) Coordinate the yogurt flavor and juice with the fruit you’re using.

3) Add sweetener. Whether it’s sugar or sugar substitute – for those of us with a sweet-tooth it will make a big difference.

4) Add a bit of honey. Ever wonder what that unique flavor in the smoothies from a smoothie shop? I did. Then a neighbor suggested to add honey and Viola!!

5) Let the blender run. I used to just run my blender for only 20 or 30 seconds and wonder why there were chunks in my glass. Running the blender for a minute or more will make that smoothie really smooth.

6) And speaking of blending – What the blender as it mixes. If it’s mixing properly you should see the ingredients move – even if just a little on the outside – if you don’t turn the blender off, stir things up a bit and start it up. Once should do it – sometimes the blades freeze up or the fruit gets stuck.

These aren’t the only tips that will work, but they have made my smoothies much better.
Hope they do the same for yours:)

Boy this blogging thing is harder to keep up with then I thought – even just doing it once a week.

However, I do try and answer privately everyone who “blogs-in” – that’s been easier to keep up with since there hasn’t been too many:)

Though I may be neglecting my blog and writing about my ventures into cooking – I’ve still been cooking.

Nothing elaborate, just some upgrades on some old favorites.

In this heat I’ve tried to stay out of the kitchen, so I’ve had my husband Dan BBQ extra chicken breasts on the weekends and use them in salads and sandwiches during the week.

I’ve also made healthy remakes with hot dogs and burritos using low fat and more wholesome ingredients whenever possible and pairing them with healthy whole grain sides like brown rice.

As soon as the heat breaks there are some oven-roasted recipes I’d like to try – and share if things come out OK.

Until then – I’m keeping it simple.

Have a great weekend:)

Ever have one of those weeks where you just know time will be extra tight? I know you do, we all do. So planning ahead is a must – and something I rarely do, but, this week not only time was short, but money too.
Sunday morning I looked on my freezer and saw I had a half a bag of chicken breasts from Costco and got an idea.
I defrosted them all, split them in half (to make them go a bit farther) marinated them for a few hours and had my husband Dan fire up the grill.
He cooked them all as I went to my recipe books and looked for chicken main dishes that used already cooked chicken.
I found a few, but there was something I wanted to try that wasn’t in the book.
I am in love with the McDonald’s Snack Wraps. One look at those BB-Q chicken strips gave me the idea I could make my own.
The other thing that gave me this feeling are the uncooked flour tortillas, I also bought in Costco – they are better than good and flexible enough to shape without tearing.
Cooked tortillas have always given me a problem because microwaving them drys them out and makes them brittle and heating them over a flame gets them too crisp.
Cooking them for the first time (30 seconds on each side) – pure perfection.

Ingredients for one:
Chicken strip
Tortilla
BB-Q sauce (I like Stubbs – it’s have the calories and sugar with a lip-smackin’ tang)
Grated cheese
If desired – and I do:
shredded lettuce and onion

Cook tortilla, add heated chicken, BB-Q sauce, cheese, etc. wrap and eat!

I served with them with baked chips.

This is one for a crock pot/slow cooker

Many of my family members will not eat anything covered in sauce, but the last time my mother and aunt dropped over unexpectedly – and brought their appetites – pulled pork was “What’s for dinner”
They wrinkled their noses, but said they would give it a try – they did, asked for seconds and brought some home.
I’m considering this recipe a winner and I hope you do too!

Ingredients:

1 Boneless pork shoulder (4-5 lbs)
Salt and Pepper to taste
1/2 Tablespoon canola or vegetable oil
1 Cup apple cider vinegar
4 cups low sodium chicken broth
1.2 Tablespoon Liquid Smoke
Hamburger buns – Martin’s Potato Rolls are suggested
OPTIONAL: Barbecue sauce

Directions:
Heat a large skillet or saute’ pan over medium-high heat.
Cut the pork into 2 or 3 big pieces and season with salt and pepper.

NOTE: In most of the recipes the creator suggests not using salt and pepper shakers – not accurate enough. So as a little present for myself I went out and bought a cute and inexpensive salt and pepper mill set – so much fun to use!

Add the oil to the pan and when hot sear the pieces of the pork until thoroughly browned on the outside.  Remove the pork and place in slow cooker.

Add the vinegar to the hot pan and deglaze, scraping any bits of browned meat stuck to the bottom. Pour over pork.
Add broth and Liquid Smoke.
Set the slow cooker/crock pot on high for four hours until the pork falls apart with gentle pressure.
Remove the pork and shred. Toss with a bit more vinegar and serve on buns.

AS IS THIS RECIPE, TAKEN FROM “COOK THIS NOT THAT” HAS:
430 CALORIES
18 GRAMS FAT (5G SATURATED) 540 MG SODIUM

HOWEVER, THOUGH CONSISTENCY AND TENDERNESS IS GOOD, THE FLAVOR WAS IFFY FOR MY FAMILY.

TRY IT THIS WAY IF YOU LIKE IT FINE – GREAT
IF NOT, MAYBE TRY WHAT WE DID AND ADD ABOUT 1/4 BOTTLE OF BARBECUE SAUCE.
ADJUST NUTRITIONAL INFO ACCORDINGLY.

Happy Cooking!

Rich’s Coleslaw:

(which includes Pineapple – Dan’s idea of the perfect food)

For my coleslaw I usually use two bags of prepared coleslaw, of course cutting up heads of cabbage is cheaper-just time consuming, one 7 oz. package of Gill’s diced onions, red or white, one 15 oz. can of crushed pineapple in syrup, 1 Tbsp. black pepper, and one 16 oz. bottle Kraft Fat-free Sour cream and onion salad dressing. I just mix it all up in a big pan for church socials and family get-togethers. The result is coleslaw with a bit of a bite to it. The pineapple syrup gives it a sweetened taste to offset the onions.
 
The only store up here that carries the salad dressing is Albertson’s.
 
It would be easy to cut this in half for smaller families, but the leftovers keep very well in the fridge for as long as a week.

Thanks Rich:)

Getting more fish in my diet is not an easy thing to do – especially if I’m making it.
There’s either tuna – canned verity or shrimp, which is very easy to cook “cocktail” style, but I wanted to give it more pizazz with a touch of health benefits from a Mediterranean diet.

This recipe comes from: “Cook This, Not That,” by David Zinczenko and Matt Goulding

I have tried this three times taking notes and modifying until I got it perfect and I’m ready to share:)
Here goes:

Ingredients:

1 Tablespoon Olive Oil
3 Cloves Garlic Minced
Red Pepper Flakes
1 Small Red Onion thinly sliced
1 Pound Medium Shrimp peeled and deveined
Salt and Pepper to taste
Chopped flat leaf parsley
Zest and juice from lemon

Directions:

Heat olive oil in a large skillet or saute’ pan over medium heat.

Add the garlic and pepper flakes and cook until garlic is light brown – about 30 seconds – be carful garlic burns quickly and turns bitter, better to under cook garlic than over cook it.

NOTE: BE CAREFUL WITH RED PAPER FLAKES – THE RECIPE GIVES NO AMOUNT. THEY’RE HOT AND A LITTLE GOES A LONG WAY.

Add the onions and cook until translucent.

TIP: I CAN’T TELL YOU HOW TO KEEP FROM CRYING WHEN CUTTING ONIONS, BUT I CAN TELL YOU HOW TO MAKE THEM LOOK PRETTIER – USE YOUR GRATER. ON THE SIDE OF A STAND-UP GRADER THERE ARE THESE HALF MOON-SHAPED BLADES. CUT THE ONION IN HALF AND RUN IT UP AND DOWN THE BLADES, IT TAKES A LITTLE PRACTICE, BUT THEY COME OUT A GOOD SIZE AND VERY PRETTY:)

Season the shrimp with a pinch of salt – I sprinkled in the bag and rubbed those little buggers with my hands – then add them to the pan, stirring occasionally until the shrimp are pink and lightly caramelized.

NOTE: I STILL DON’T KNOW WHAT CARAMELIZED IS OR WHAT OT LOOKS LIKE.

Remove from heat and stir in the parsley lemon and lemon zest. Salt and pepper to taste.
Serves 4

NOTE: I LEFT OUT THE LEMON ZEST – TO TART WITH IT. AND ONCE I USED PARSLEY FLAKES AND IT WORKED FINE.

It tastes best when you serve it over something. Trader Joe’s sells this brown rice in a vacuum-packed bag on the shelf you can microwave in 60 seconds – serves two.

Nutritional information per serving:
170 calories
6 grams fat (1 gram saturated)
470 mg sodium

The recipe says it makes four servings, but Dan and I split it.

Here I – hopefully we – go.

My adventures into cooking started about a month ago.
So I bought a new spice rack, a couple of new cook books and this really cool grater – and started to choose recipes.

I thought I’d start with something easy that our whole (or at most) of our family loves – Mac ‘n Cheese.

The recipe came from:
“Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet”

On page: 98
too-ez mac ‘n cheese – (the way it reads)

Ingredients:
2   cups uncooked whole wheat rotini pasta
24 ounces frozen Green Giant Cauliflower & Cheese Sauce
3   wedges The Laughing Cow Light Original Swiss cheese
Optional: Salt and black pepper

Directions:
Cook pasta according to package, drain and set aside.
While pasta is cooking, prepare Green Giant Cauliflower in microwave.
Combine pasta and veggies in large bowl.
Unwrap cheese wedges, place in microwave safe bowl for 30 seconds – or until melted.
Add to pasta and mix thoroughly.
makes 4 servings.

Per 1 cup serving: 202 calories, 4.5 grams of fat, 825 mg sodium, 36 g carbs, 5 grams fat, 6 grams sugar, 8.5 grams protein.

Because I’m not cooking for me and my clones, I had to modify the recipe as to not be eating alone.
For my 21-year-old son Scott I used regular pasta, for my husband Dan I used the Cauliflower, Carrots and Broccoli mixture and for me an added wedge of cheese:)

I’m not really sure what it did for the nutritional values, except raise them, but the taste was great – and no leftovers! (I know, that also raised the caloric intake, but it was soooo worth it:)

Cooking Up Healthy Snacks for Your Pets During the Holiday Season

from: www.furfitness.net

With the holidays just around the corner, everyone is looking forward to indulging in a number of tasty treats. Naturally, you want your pets to share some of these goodies. 
However, it is important to keep your pet’s health in mind-even during the holidays. If you plan on purchasing special doggie treats for your pets, look for treats that are made from all-natural ingredients and are low in calories. Avoid treats with artificial coloring or flavors. Too many artificial ingredients can cause your dog to become hyperactive or obese. “If I could identify the biggest contributor to the current pet obesity epidemic it would definitely be treats,” said Dr. Ernie Ward, founder of the Association for Pet Obesity Prevention. “Today’s treats are pumped full of fat and sugar, making them highly desirable but extremely unhealthy. Many indoor dogs may consume over half of their required calories each day in the form of goodies.”
Melissa Morrison, owner of Fur Fitness, a Rialto-based pet sitting & fitness service, recommends creating healthy treats for your pets from scratch. “It is extremely easy to make wholesome treats for your dog or cat using regular food,” Morrison said. “White meat, fresh veggies and lean gravy can serve as a delicious and healthy snack.” One of Morrison’s favorite recipes is the Paw-Lickin Liver Treats, which she makes for her clients. These delicacies are made from organic chicken or liver and topped with fresh oregano, rosemary and minced fresh garlic. Simply bake the mixture at 325 degrees Fahrenheit for 45 minutes. Then cut into one inch cubes. Another favorite recipe is Puppy Dog Eggnog, which contains plain yogurt, evaporated milk, eggs, water and a jar of baby food.
No matter how healthy these treats may sound, Morrison cautions pet owners to observe the rule, “everything in moderation.” In order to prevent weight gain or digestive upsets, treats should be given in small portions. In addition, it is important for pet owners to maintain their dog’s regular exercise program during the holidays. “Be sure to take your dog for a 30-45 minute walk before your holiday festivities begin,” Morrison said. “The fresh air and exercise will keep your pet feeling calm and relaxed.”  According to Dr. Ernie Ward, “The simplest way to keep your dog fit is to walk it daily for a total of 30 minutes. Walking not only benefits your dog but you’ll gain health benefits as well.” If you are too busy to exercise your pet, consider hiring a pet sitter or dog walker. Fur Fitness will be taking appointments over Christmas and New Years. For more information or to make a reservation visit www.furfitness.net 
Fur Fitness is a pet sitting & fitness service that is committed to increasing the health and longevity of pets through proper exercise. Other services include out-of-town care, overnight care, dog walking, pet taxi and dog training. Fur Fitness currently serves the Inland Empire and San Gabriel Valley areas of Southern California. For more information visit www.furfitness.net
###

 from RentaBike:
 
Guaranteed Weather Protection for Cyclists Introduced Across North America
           
RentaBikeNow.com, North America’s only coast-to-coast bicycle rental network has implemented a “no-risk” reservation policy that allows weather cancellations of online bike rental reservations at any of their 240 participating bike shops.  As part of their “Triple Online Reservation Promise” cyclists can cancel up until the scheduled pick-up day and time with no further obligation and will even receive their deposit back as a credit for future online reservations within the RentaBikeNow.com network.  
 
Launched in early 2009, RentaBikeNow.com revolutionized cycling across North America by making it easy to find and reserve rental bikes before you travel.  Now, they’ve done it again by removing the risk of reserving a bike in advance and facing inclement weather at pick-up. 
 
“RentaBikeNow.com allows consumers to search in advance by geography, then review, compare and reserve the perfect bikes before they travel,” says company President George Gill.  “Our new policy allows consumers to reap all the benefits of advanced reservations, without the risk,” he adds.  The RentaBikeNow.com network has grown quickly and now includes thousands of available rental bikes across 188 North American cities. 
 
Although the service is less than a year old, the website has undergone constant improvement to better serve customers.  “This is truly a collective effort that has made huge progress due to user and shop feedback,” said company co-founder and system architect Ray Schuhmann.  “As cyclists ourselves, we’re excited to help make North America more bike friendly.” 
 
Other recent innovations include a powerful mapping system that’s available within the website’s “Route Explorer” tab.  Through a partnership with MapMyRide, web visitors can easily locate good routes to ride before they travel and rent a bike -good weather pending, of course.
 

Currently in the United States, sore throats account for almost 10 million visits to the doctors’ offices each year, and a sore throat is among the top 10 complaints of people who seek treatment in emergency rooms.
Board-certified internist, Integrative Holistic Medicine practitioner and Founder and Medical Director of Nova Medical, Dr. Grace Keenan recommends the following natural remedies for a soar throat:
For a tickle in your throat – Eat garlic – This pungent bulb is thought to have “tremendous immune- stimulating effects” as well as anti-microbial and antibacterial qualities.  So it may help to help the infections that cause a soar throat while fighting the germs that cause the pain and the irritation.  The compound that may be responsible for this is allicin, which is released when raw garlic is cut, crushed or chewed.  Microwave one or two cloves for 10 to 15 seconds to decrease the intensity of the taste, then crush them in a press and eat them on a cracker.  Do this once daily. 
When your throat is red and feels raw – Suck on slippery elm lozenges – The powdered bark of the tree keeps your throat moist, which helps reduce discomfort and brought on by inflammation.
When your throat feels dry – Use a humidifier – Dry air and indoor heat could dehydrate the mucous membranes.  It’s important to keep the air around you moist.
When your throat is feeling sore and scratchy – Try warm salt water – Warm salt water is soothing and can kill bacteria in your throat and help increase blood flow to carry infection-fighting cells to the throat to speed recovery.  Mix one teaspoon of salt per pint of water to create a gargle, and use that mixture once a day or as needed.
When the pain persists – Try Herbal Tea – Herbal varieties may contain an immune booster, such as goldenseal root or echinacea; licorice, which is antiviral and antibacterial; or marshmallow herb, which helps produce the protective mucous in your throat.