The link between obesity and sleep

Did you realize that how much you sleep can affect your weight? Read this article to learn more on how to maintain a healthy weight by simply sleeping more.

http://www.examiner.com/article/the-link-between-obesity-and-sleep

Whole Grain Blueburry Muffins

Looking for a delicious idea for breakfast or a great snack. This is it and you will never know it is high in fiber. 

Ingredients

• 1 cup all purpose flour
• 1/2 whole wheat flour
• 1/4 cup oats
• 1 tablespoon wheat germ
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• Dried or frozen blueberry (or fruit of your choice)
• 1/2 cup yogurt
• 1/2 cup vegetable oil
• 1/2 cup brown sugar
• 2 eggs
• 1 teaspoon vanilla

Directions

• Mix the the first 7 ingredients together
• In a separate bowel combine yogurt, vegetable oil brown sugar, eggs and vanilla
• Combine the yogurt mix into the flour.
• Using a spoon stir in fruit. 
• Divide among 12 muffin cups.
• Bake at 350 F for about 20 minutes 

What I learned: 
First don't replace all the white flour with wheat. Only replace up to half of the while flour with wheat flour. Second when baking use white whole wheat flour. It has the same nutrition as regular whole wheat but creates a better fluffier muffin. You will have to add a little extra fluid the original recipe as whole wheat flour absorbs more fluid then white flour.

Gourmet Rosemary Bread

I had a very excited Christmas this year. My amazing family gave me a kitchen aid and a enamel dutch oven . I decided that I need to try them both out by making bread. Well it turned out that the first time I made it, things did not turn out so great but after a little research the second time it turned out perfect. learn from my mistakes and make some fantastic bread
In

Here is the recipe I used.

Rosemary-lemon Bread

Ingredients

• 3 cups all purpose flour
• 1/2 tsp dry yeast
• 1 3/4 tsp salt
• 2 tsp chopped rosemary
• 2 tsp lemon zest (zest of about 1 lemon)
• 1 5/8 cups water
• Cornmeal as needed

 Directions

Using a dough hook combine the first 5 ingredients except 1 cup of flour (do not proof the yeast, add it dry).

With the mixer on Speed 2, gradually slowly add water to flour mixture and mix 1 to 2 minutes longer. Note: If the water is added too quickly, it will form a pool around the dough hook and slow down mixing process.

Slowly add the last cup of flour 1/4 cup at a time. Note: Once all the flour is added the mixture will still look very gooey

Cover the bowel with plastic wrap and let sit at 6 hours at warm room temperature (70 F). The dough should double in sizes and have doubles on the top.

After the first rise place the dough on a lightly floured work surface. sprinkle the dough with a little flour and fold the dough over once or twice. Cover loosely with plastic wrap and lest rest for 15 minutes.

Shape the dough into a ball and place it on a Cotton towel (not terry cloth) that has been dusted with cornmeal (the dough may look more like a big blob than a ball). Dust the dough with cornmeal and cover with another towel.

Let the dough rise for another 2hours. It should double in size.

At least 30 minutes before the dough is ready but a cast iron pot and preheat the over to 450 F.

At the end of the 2hrs take the pot from the oven. Place your hand under the towel and dump the dough into the pt. It will look like a mess but that is ok. Shake the pot a few time to make sure the dough is distributed in the bottom of the whole pot.

Cover the the pot with a lid and bake for 30 minutes. Uncover and bake for another 15 minutes or until golden brown.

Let the pot cool on a wire rack for about 10 minutes. Using oven mitts, gently remove the bread and let it completely cool.

It is it smells amazing and taste just as good, even my family thought it taste like it came from gourmet bakery.

Enjoy.

*the original recipe comes from Williams-Sonoma by Sullivan Street Bakery.

What I learned: Not  all recipes require you to proof  your yeast. when you add dry yeast in with the other dry ingredient it is call the rapid mix method.You can use this method if you are using a stand mixer and a commercial yeast such at a active dry yeast or Instant active dry yeast (these are types you commonly buy from the grocery store).

Shopping for Healthy Foods

Eating a healthy meal starts with a trip to the grocery store and buying healthy foods. To Learn how to be a healthy shopper go. Shopping for Healthy Foods

Even A dietitian has a food weakness. Mine is pizza. I can eat it everyday and never get tired of it. Lucky pizza can be very healthy. I would recommend using a wheat crust and then load it up with veggies. For a summer twist cook it on the grill.

I would love for you to share you favorite pizza recipes

Confession of the Day

It was confessed that "I wanted to eat ice cream for dinner but I resisted the temptation and had a Lean Cuisine instead. "

Way to choose the healthy choice. Keep up the good work.

Soda tax

Is one of your food additions? It maybe time to make a change.
Many people think that soda is the cause of the obesity epidemic. The governor of New York City is one who thinks it is. A new bill has just been passed in New York that will add a tax to Soda. The hope is that this decrease the amount of people who are able to buy and consume the high Calorie drink. While I applaud New York for thinking out of the box and looking for ways to promote health, I do not think that the cure of obesity is that simple. Until we not only educate the public but convince them to make lifestyle change we are not going to even make a dent the in problem. This is an uphill problem but I hope that we do not stop fighting.

Read more about the Soda tax
Fresh New York soda tax plans stir up the obesity debate
Is Soda the Cause of Obesity?

Cut Your Food Bill by Planning Dinners in Advance

Check out this video to learn how to cut your food bill. Doing a whole year of dinners sound a little over whelming so try planning 2 weeks of dinners, then do a whole month and just keep building your menus until you have a years worth.

Video

Daily Healthy Tip

Easy way to burn calories

Get your 20 minutes of daily exercise with out leaving your house by Climbing your stairs. All of us have very busy lives and it is difficult to find time to exercise. By climbing your house stairs you don't have to leave your house and don't have to buy expensive equipment. You don't even have to do all the 20 minutes all at once, take a few extra trips up your stairs and you will have your daily exercise done in on time.

Easy Dinner Recipes

Spicy Asian Lettuce Wraps

Use roasted chicken and rice noodles to fill these creative lettuce wraps for a easy weeknight meal.

Yield: 4 servings (serving size: 3 lettuce wraps)





Ingredients

• 2 1/2 ounces bean threads (cellophane noodles)


• 1/4 cup minced fresh cilantro


• 1/4 cup low-sodium soy sauce


• 1 tablespoon chile paste with garlic


• 2 teaspoons dark sesame oil


• 2 cups chopped roasted skinless, boneless chicken


• 12 large Boston or Romaine lettuce leaves

Preparation

• Cover bean threads with boiling water. Let stand for 5 minutes or until softened. Drain, and rinse under cool water. Chop noodles.


• While bean threads soak, combine cilantro, soy sauce, chile paste, and oil in a large bowl, stirring with a whisk.


• Add noodles and chicken to soy sauce mixture; toss well to coat. S


• poon about 1/3 cup chicken mixture down center of each lettuce leaf; roll up.
  

Nutritional Information

Calories: 213 (21% from fat)
Fat: 4.9g (sat 1g,mono 1.8g,poly 1.5g)
Protein: 23.2g
Carbohydrate: 18.3g
Fiber: 0.7g
Cholesterol: 60mg
Iron: 1.7mg
Sodium: 641mg
Calcium: 31mg

Cooking Light, MARCH 2005

For Video Intructions Go To:
MyRecipes

Daily Healthy Tip

Have a California Cutie to Boost Your Immune System

The Clementine “cutie” is a variety of a mandarin orange that is seedless and easy to peel making it a perfect snack. The cutie is free of fat, cholesterol and sodium. It is also an excellent source of vitamin C, which will help boost the immune.

Food for Thought

You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.
- Julia Child

HIV/AIDS Awareness

March 10 is National women and girls HIV/ AIDS Awareness day. A day to rise awareness of the increasing inpact of HIV/ AIDS on women and girls. It is important that we talke action to get tested and provide treatment for all those who need it.

For more information go to http://www.cdc.gov/Features/WomenGirlsHIVAIDS/

To Find an HIV testing location near you go to http://www.hivtest.org/

Celebrating National Nutrition Month

March has been designated National Nutrition Month. March is a month when the focus is on the importance of making good food choices and developing healthy eating and physical activity habits.

Now is always the best time to look at our food habits and determine what we should change to promote a healthy life. The United States Department of Agriculture (USDA) and Health and Human Services (HHS) have developed Dietary Guidelines for Americans. By comparing our choice to those recommend in the dietary guidelines and make one small change we can work towards a healthier life.

• Maintaine a healthy weight


• Increased intake of fruits and vegetables


• Decreased intake of saturated fat


• Choose more whole grains


• Avoid high salt foods


• Participate in regualr physcial activity

Lets make is March a successful National Nutrition Month by making the decision to change the way we eat, exercise and live.

Counsling with a Dietitian is a Benefit Even when Taking Diet Pills

Many people are looking for an easy way out when it comes to weight loss. A recent study published in the Annals of Internal Medicine show that even a when taking a diet pill, effort is required

The study looked at the benefits of seeing a dietitian for weight loss in combination with taking a diet pill. All participants took a diet pill and was asked to decrease their calorie intake by 750 kcals a day. The participants were also encouraged to walk everyday.

The research found that "the type and frequency of lifestyle counseling support have a profound effect on weight loss." The study found that the greatest amount of weight was lost when the participant had face to face contact with a dietitian. When face to face counseling is not possible the study also found that counseling over the telephone was found to be an effective alternative.

Reference:
Digenio, Macuso, Gerber, Dvorak. Comparison of Methods for Delivering a Lifestyle Modification Promgram for Obese Patients. 17 February 2009,Volume 150 Issue 4:Pages 255-262

Food for Thought

“Food is our common ground, a universal experience.”
James Beard (1903-1985)

New Health Reform Bills in Utah Legislature

On February 19th the Utah House of Representatives approved three bills that were presented by the Healthy Reform Task Force. These Bills are now headed to the Senate for approval and if passed will go to the Governor for his signature or veto.

The Three Bill

• Health reform, Administrative Simplification: This bills goal is to simplify the coordination of benefits, standardize health care cards and create a broad based demonstrative project between provides and payers to help improve the payment and delivery of health care in Utah.
• Health System Reform: This bill would allow insurers to offer lower cost health insurance products that do not include certain state mandates. It will also create the Utah NetCare Plan, a low cost health benefit plan as an alternative to current federal COBRA and defines contribution arrangement market to be available on the internet portal. This bill would also re-authorize the Health Reform Task Force for one year.
• Health Reform, Health Insurance Coverage in State Contracts: This bill would require several state departments and government agencies to require a contractor who contracts with them to offer qualified health insurance coverage to the contractor’s eligible employee’s and the employee’s dependents if the contract or subcontract amount is above $500,000.

Chex® and O's Snackin' Bars

Everyone is looking for a fast and easy breakfast option, that won't pile on the pounds. This chex and O' bars is the a perfect solution.

Compare the Calories to Store Bars

• Chex and O's Snakin Bars 90 kcals
• Kashi TLC: Ripe strawberry cereal Bars 110 kcals
• Special K Bar: Cinnamon Peacon 90 kcals
• Nutri-Grain: Apple Cinnamon 130 kcals
• Soy Joy 130 kcals
• Quaker breakfast cookies 180 kcals

Recipe
Pre time: 15 min
Total time: 45 min
Makes: 36 bars






Ingredents

3 cups Corn Chex® cereal
3 cups Cheerios® cereal
1 bag (7 oz) mixed dried fruit and raisins
1 cup dried pineapple, chopped
1/4 cup butter or margarine
3/4 cup packed brown sugar
2 T all-purpose flour
1/2 cup light corn syrup

Instructions

1. Spray 13x9-inch pan with cooking spray. In large heatproof bowl, mix cereals, dried fruit and pineapple.


2. In 2-quart saucepan, melt butter over medium heat. Stir in brown sugar, flour and corn syrup. Heat to boiling, stirring constantly. Boil 1 minute over medium heat, stirring occasionally. Pour over cereal mixture; toss to mix well (mixture will be sticky).


3. Spoon cereal mixture into pan; spread evenly. Cool completely before cutting, about 30 minutes. For bars, cut into 6 rows by 6 rows.

Human Chorionic Gonadotropin

I have recently written an article on Human Chorionic Gonadotropin which can be found at http://weight-loss-methods.suite101.com/article.cfm/human_chorionic_gonadotropin_hcg
I received a comment on accuracy of the ways the study cites used to measure weight loss. I do agree that currently there are more accurate ways a looking at weight loss which could improve the results of the study. As for citing a study that was not within the last 3 years, it is because I was unable to locate current peer viewed studies that looked that the effectiveness of HCG. If there is current research available I would love to have the links.

Self-Weighting May Increase Weight Loss

A study published by the American journal of Preventive Medicine shows that obese adults that weighted themselves regularly lost about 1 extra pour for every 11 days they self-weighed. Those participants were also 11 times more likely to lose at least 5% of their pretreatment weight after 6 months. The study concluded that self-weighting may be an effective we to improve weight loss.

Reference:
VanWormer, Martinez, Martinson, Crain, Benson, Cosentino, Pronk. Self-Weighting Promotes Weight Loss for obese Adults. American Journal of preventive Medicine. 2009. 36(1);70-73