Get Cooking with Mrs. Dash Table Blend

 

Want to start cooking with less salt and fat, but just aren’t sure where to start with it comes to seasoning?  Mrs. Dash no salt herb blends are a great product to help you get started.  There are dozens of different blends to choose from.    

The table blend is one of my favorites.  It is a very fine consistency so it can pass by even the toughest critics. In my house, that is three kids that often don’t like the “things” – meaning an herb flake - in their food.  But I also love these blends because they make almost any dish taste great – without using a recipe, spending extra time, or adding calories to your food!  

Want to know more?  You can visit www.mrsdash.com for recipes, coupons, and more.  If you are feeling adventurous and want to make your own spice blends, try this printable spice_it_up handout.

Pizza Night!

Our family looks forward to our Friday night pizza.  Occasionally we splurge for the greasy delivery stuff, but most weeks we make our own.  This a great fun for the kids.  It is a lot healthier and less expensive too!   

I like to load my pizza up with fresh vegetables and chicken.  As a time saver,  I dice fresh vegetables and freeze for later use.  Most types can be added right to your pizza without even thawing.  We also often make mini pizzas so everyone can create their own favorite.  The combinations are endless! 

Here is my favorite whole wheat pizza crust recipe.  It takes a bit of time to rise, but is well worth the wait!   You can find the recipe and nutrition information at AllRecipes.com.  Enjoy!

 

Applebees A+

Have you tried the Applebee’s “Under 550” Entrees?  I must say…I don’t usually get too hyped up over the latest marketing schemes of these chain restaurant giants, but this time I was truly impressed!  With three young kids in tote and my ordering time clock ticking away fast, I decided to give this “no brainer” a try.  What I relief I felt to just be able to pick from a few choices without having to do the usual nutrition number crunching in my head just to order a healthy lunch! 

I went for the Grilled Dijon Chicken with Portobello Mushrooms.  It was a tender chicken breast topped with roasted red peppers, Portobello mushrooms, Dijon sauce, and cheddar cheese.  It was served with just a bit of roasted red potatoes, and seasoned broccoli and carrot mix. 

I ordered…..I ate….and I moved on with my life… without any guilt.  As a nutrition nut, I would still prefer to access the nutrition information on the website…but we have to start somewhere!  Kudos Applebee’s!  I’ll be back to try another entrée soon!   

Want to know more, visit www.applebees.com to view all five of the 550 and under menu.

Diabetes Risk Test – American Diabetes Association

Are you at risk for Type 2 Diabetes?  Find out!!!

Diabetes Risk Test – American Diabetes Association.

Wellness pays: new state wellness tax credit provides small businesses multiple benefits. Many are unaware of it.(Health

Wellness pays: new state wellness tax credit provides small businesses multiple benefits. Many are unaware of it.(Health & WELLN – Entrepreneur.com

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Can I save my new menus for later use?

Yes, after you make adjustments, exchanges, etc to create a new menu from your template- then you can rename it and save it as a new menu.

 

For example:

1.  Pull up day 1 of your recommended 7 day menu.

 

2.  Make some exchanges to make the menu exactly as you want it. 

 

3.  Then save it as under a new name.   For example:  ”My 1500 cal menu- day 1″.  Then do the same with day 2 and so on.  You will soon be on your way to creating a completely custom week of menus based on your starter template.  Once you have renamed all 7 days of your original meal type (or template), then you can choose the to reload that same 7 day template again as your starting point, repeat the process, and rename.  There is no limit to how many you can create and save.  Most of us are creatures of habit;  once you create 4 weeks of custom menus from your template, you will not need to spend much time in the future except to make minor changes for variety.  If you have a personal coach, he/she can help step you through this process.

Yet another reason to love chocolate – as if you need one!!

You have to just love science when it shows chocolate may be a little less of a guilty pleasure! 

In a recent study published in the Journal of Internal Medicine, recovering heart-attack patients who ate chocolate at least twice a week were 66% less likely to die from cardiac causes. Researchers studied 1,169 non-diabetic Swedes hospitalized for a heart attack, who completed a questionnaire about their chocolate consumption over the previous year. As chocolate intake went up, risk of cardiac mortality over the next eight years went down. It was said to be the first study to specifically assess chocolate’s potential post-heart attack benefits.  

Okay, I have to say it, don’t go run out for a bag of M&Ms in the name of heart health.  But I do love examples of how “good food” can be good for you too!  It’s all about balance.  Important to note, sweedish chocolate tends to be much higher in cocoa content compared to even our “dark chocolate” version – so if you are a chocolate lover, reach for the darkest you can get. I recommend “Dove” brand – yummy!

Will my coach be able to review my logged meals and give me feedback?

Yes!  If you have a personal coach, the “log meals” feature is a fantasic way for you and your coach to communicate.  Your coach can access and review your logs and menus, weight progress, and even exercise habits – then post a note to you within your profile! Now that is accountability! 

Not using a coach, but want to?  Learn more.

I’m just starting to use the online tools, where should I start?

You probably are excited to start planning menus, but you may consider starting with the “Log Meals” function of the online tools for the first few days.  This is an optional part of the tools, but a very important one to understand. 

Why? 

Because people who keep food records – of any kind- are more likely to lose weight and keep it off.  Even if your goal is not to lose weight, food logging will likely offer many benefits.  For more…visit the ”Benefits of Food Logging“ post. 

 

How?  

Once you are logged into your profile, you can select “Log Meals” on the toolbar.  You will then be able to insert foods that you have eaten that day.  At the bottom, you will see a set of simple graphs that show you how your current intake compares to the recommended intake to reach your goals.  If you need help, click “show me” on your tool bar for a video tutorial, or “help” for written instructions.

 

Is there an even faster way to log my foods?  

Despite the benefits of food logging, many people find it a challenge because it can be time consuming and inconvenient.   One great feature that your online tool provides is the ability to copy your menu plan into your “log meals” section.  If you are trying to closely follow your menu for the day, but just need to make a few adjustments to track your actual intake, you can simply copy your planned meal into the logging section, then adjust it to reflect your actual intake.  Then you can easily view how your actual intake compared to your planned menu.  This feature can save you significant time, but is best to use after you get the hang of the basic tools. 

Fabulous Flax

Super-foods and nutrition trends come and go, but flax is a food that has undeniable health benefits and versatility that make it likely to stick around and grow in popularity.  So what makes flax so fab?  Flax seeds are a rich source of:

Alpha-linolenic acid (ALA), an essential omega-3 fatty acid.  Flax seeds and flax oil (sometimes called Linseed oil) are the richest sources of ALA in the North American diet.  Omega-3 fatty acids have many heart healthy benefits.

 Lignans.  Lignans are touted for their phytoestrogenic effects of blocking tumor growth and reducing the risk of many cancers. 

 Fiber.  One tablespoon of whole flax seeds contains as much fiber as 1/2 cup cooked oat bran, 1 slice of whole wheat bread, 1/3 cup cooked, chopped broccoli, 1/3 cup of cooked pearled barley, or 1/2 cup cooked long-grain brown rice.   Dietary fiber associated with flax is responsible for aiding in gastric motility and improving bowel functioning.  Remember though, that flax oil does not contain these benefits.

So flax may have great nutrition power, but what do you do with it?  These flax basics may help. 

 Purchasing Flax:

• Flax is available at most supermarkets, co-ops and natural food stores.
• Flax seed may be either brown or golden; both are nutritionally equivalent. 
• Seeds may be stored at room temperature for up to a year.  However, flax meal (ground flax) can be purchased and is more convenient, but should be stored in an airtight container in the refrigerator.  
• If you prefer to buy whole flax seeds, you can grind them yourself with a food processor or coffee grinder.  Again, this should be stored in an airtight container in the refrigerator.

Preparing and Eating Flax:

• Eating ground flax is better than whole seeds, because the hull of the flax seed is difficult to break down and will likely pass through the digestive tract intact.  
• Adding flax to baked goods, orange juice, yogurt, on top of cereal, salads or casseroles are the most popular ways to incorporate flax into one’s diet. 
• You can visit EatingWell.com for some recipes containing flax.

M-N-P users, a variety of flax products are listed in your database!