Saturday, November 26, 2011

Winter Soups, Chili and Stew Recipes



Be prepared for those cold days when the weather keeps everyone home and hungry. Always keep the pantry stocked with a few basic ingredients to warm the family with their favorite soups, chilis and stews.

Creamy Cheesy Potato Soup

This is a simple, inexpensive soup to make. Adapt this recipe to personal preferences. Consider adding broccoli or sausage for variation.

Ingredients :

  • 4 large potatoes, peeled and quartered
  • 2 medium carrots, peeled and sliced
  • 1 medium onion, quartered
  • 1 (14-ounce) can vegetable or chicken broth
  • 3 tablespoons butter
  • 3 tablespoons all-purpose flour
  • 3 cups milk, divided
  • 1 1/2 cups shredded sharp cheddar cheese
  • 1 cup sour cream
  • 3 cups milk
Cooking Instructions :

  1. In a large soup pot over medium-high heat, add potatoes, carrots, onion, and vegetable or chicken broth. Cover and simmer 15 to 20 minutes or until vegetables are tender when pierced with a fork. Remove from heat.
  2. While vegetables are cooking, make cream sauce. In a medium saucepan over medium-high heat, melt butter; add flour, stirring constantly until mixture is smooth and bubbly. Add milk and bring to a boil, stirring constantly, until thickened. Remove from heat. Add cheddar cheese and dill weed. Stir until cheese is melted. Set aside.
  3. In a food processor or blender, in small batches, puree potato mixture with some of the milk. Pour blended potato mixture back into the soup pot. Add the cheese sauce, sour cream, remaining milk, salt, pepper, and chili pepper. Stir until thoroughly blended. Return to medium heat and heat until warm. Remove from heat and serve in soup bowls.
Basic Texas Chili

The basic difference between Texas chili and other chilis, no beans. It's more of a thick meat chili sauce. Served with crackers, cornbread or tortilla chips, it's the epitomy of southern comfort food.

Ingredients :

  • 2 pounds ground beef
  • 1 small onion, chopped fine
  • 1-2 cloves garlic, minced
  • 2-3 tablespoons blended chili powder
  • 1 tablespoon ground cumin
  • 1 8-oz. can tomato sauce
  • 2 tablespoons flour
  • 4 ½ cup water
Cooking Instructions :

  1. In a heavy skillet, brown the meat, and drain off the fat. Transfer the meat to a large stock pot.
  2. While the meat is still hot, mix in the onion and garlic, salt and black pepper to taste. Cover and let set for 30 minutes.
  3. Add enough water to cover the meat. Put in the spices and bring to a simmer. Add more water if the mix becomes too dry. Add the tomato sauce and simmer another 20 minutes.
  4. Mix 2 tablespoons flour with one half cup of water. Raise the heat under the chili until you get a good boil. Stir in the flour/water mixture and continue stirring until mixture thickens. Chili can be thick or soupy depending on personal preferences. Add more water if the chili is too thick. Reduce heat and simmer about 15 more minutes.
Home-Style Vegetable Beef Stew

This is a tasty frugal stew, made with ground beef and loads of different vegetables. In the south, this dish is not complete without cornbread.

Ingredients :

  • 2 pounds of ground beef
  • 3 cups beef broth
  • 1 packet of dry, instant onion soup mix
  • 4 cups water
  • 1/2 to 3/4 cup sliced celery
  • 1/2 cup chopped onion
  • 2 medium carrots, sliced, about 1 to 1 1/2 cups
  • 2 to 3 medium potatoes, peeled and cut in 1/2-inch pieces
  • 1/2 cup frozen corn kernels
  • 1/2 teaspoon salt
  • 1/2 teaspoon seasoned salt
  • 1/4 teaspoon ground black pepper
  • 4 tablespoons flour mixed with an equal amount of cold water
Cooking Instructions :

  1. In a stockpot or Dutch oven, brown the ground beef and drain off the fat. Add the broth, onion soup, water, celery, and onion. Bring to a simmer uncovered for 10 minutes. Cover and cook over low heat for about 45 to 60 minutes.
  2. Add carrots, potatoes, and corn. Cook for 20 minutes longer. Do not add the salt, pepper and seasoning salt until after the potatoes and carrots have softened.
  3. Cover and cook for about 45 minutes. Combine the flour and water; stir into the stew mixture. Continue to cook, stirring occasionally for about 10 to 20 minutes, until thickened.
Comfort Foods

For most people, comfort food is all about how the food makes the person feel when its being consumed. Comfort food is usually rich in taste and can be high in calorie. However, adjustments can be made if dietary restrictions need to be adhered to. Substitute ground turkey for ground beef, lower salt content and choose low fat dairy options for cream or cheese soups. As long as it's warm, soothing and has a wonderful taste that keeps people coming back for more, it's comfort food.

Thursday, November 24, 2011

How To Christmas Shop On A Tight Budget

Never pay full price. Buy used, save the difference.
Bargain shop this year. Save money. Shop Freecycle, Paperback Swap and CD Swap for gifts this year. Great deals can be found at the Goodwill too. Most of my shopping this year was done at the General Dollar and Family Dollar with coupons!



During these tough financial times, families don't have to go in debt to have a good Christmas. This year, avoid crowded malls, one day sales and the day after Thanksgiving madness. Look around town and keep a close eye online for deals too good to pass up.

Online Shopping Ideas

Freecycle : Everything offered is free. Freecycle is nationwide. Find a local group, sign up for emails or log on to the main website to post items offered and items wanted.

Paperback Swap: This site makes it easy to obtain books needed for school or enjoyment. Members post books they no longer want and in return, each time someone request and receives a book from a member's account, the member gets to request a book. There is a little cost involved. Members have to pay to ship out books requested. However, media mail is used and the average cost is never more than $3 a book.

CD Swap and DVD Swap : These are sister sites of Paperback Swap. They work on the same premise. Members post CDs and DVDs they no longer want and in return, each time someone request and receives a CD or DVD from a member's account, the member gets to request one in return. There is a little cost involved. Members have to pay to around $.50- $1.50 for each CD or DVD they request. Compared to $10-$20 each to buy a new CD or DVD, that's not bad. Members pay to ship out CDs or DVDs requested. However, media mail is used and the average cost is never more than $2 each.

Ebates : Get cash back for shopping online stores through Ebates. Many of the big online names have teamed up with Ebates to offer savings. Instead of going straight to the store website. Go to Ebates first and shop the store through them. Ebates gives a percentage off the total purchase. Customers receive a check from Ebates similar to old fashion rebate checks.

Swagbucks: This is a search engine that pays people to search through them instead of others. It's easy. Simply go to the Swagbucks website and search for things needed there. Every now and then, Swagbucks will award 1-5 swagbucks to an individual's account. These swagbucks can then be exchanged for gift cards or Paypal payments. For example, 45 swagbucks can be exchanged for $5 cash from Paypal.

My Points: Similar to Ebates and Swagbucks, this site rewards customers for shopping through them. Customers accumulate points that be exchanged for gift cards. Some of the offers are not free and require signing up for clubs and memberships to receive points. However with patience and diligence, points can be earned by reading emails, completing free online surveys. Easy points are earned by printing out and using grocery coupons from My Points. There are several big name gift cards available. Some customers choose Target or CVS gift cards because those stores offer great coupon deals. Learn to get the most for your money.

Ebay and Half.com : Anything and everything can and probably has been sold on Ebay. Before heading out the door to shop local stores, check to see if the item is on Ebay. However, beware of shipping cost. Look for free shipping deals. Half.com is Ebay's sister site offering books, CDs and DVD or VHS movies at discount.

Alternative Shopping Ideas

Goodwill and Salvation Army: Almost every city has a local Goodwill or Salvation Army Thrift Store. All profits earned go to help people in need.These are great places to find gently used clothes, books, toys and furniture.

Re-Sale and Consignment Shops: These stores take in gently used clothes, books, toys, furniture and household goods people would like to sell and sell it for them. Customers come in and shop, buy the merchandise and the original owner gets a percentage of the sale.

Garage Sales: One man's junk is another man's treasure. It's true for a garage sale fanatic. Like Ebay, almost anything can be found for sale at a garage sale. But unlike Ebay, customers are dealing directly with the owner and can negotiate price on the spot.

Something to Blog About

There are many out there blogging about money saving, deal seeking, coupons and gifts for free. Search for these blogs and sign up to follow them. Some people blog as a way to earn money. Others write for the pure joy of sharing what they've learned. It's an easy way to find the best deals on the web.

Many have learned sharing and giving comes from the heart. Christmas presents don't have to be expensive, new or the latest and greatest thing. Some of the best gifts in life are the ones that don't cost a dime, but their worth is unmeasurable.

Resources

The following is list of blogs dedicated to saving others money.


Money Saving Mom.com

Deal Seeking Mom.com

The Krazy Coupon Lady.com

Mommy Snacks.com

Feeling Frugal

Wednesday, November 23, 2011

Thanksgiving Leftover Recipes

OK, What do you do with all that food the day after? Do you really want to eat leftovers for days:?????
Perhaps......


The pies are gone. This dishes are washed. Everyone is tired of turkey and dressing. Take the leftovers and create a few fun dishes that will put some pizzazz back into that turkey and ham.

Turkey Leftovers – Turkey Enchiladas

There are several good recipes out there for turkey leftovers. Bake a turkey tetrazzini. Simmer a pot of turkey chili. Wrap up a few turkey sandwiches and brew a pot of turkey tortellini soup, There's always a way spice things up.

Ingredients : 

  • 2 cups shredded Cheddar and Monterrey cheese blend
  • 1 onion, chopped
  • 24 (6 inch) corn tortillas
  • 1 (19 ounce) can red enchilada sauce
  • 4 cups cooked turkey, chopped
Directions :

  1. Preheat oven to 350 degrees F. Lightly grease a 9x13 inch baking dish.
  2. In a small bowl, combine the cheese, onion and chopped turkey.
  3. In a small non-stick skillet, lightly heat each tortilla one at a time, just until soft. Remove and dip in enchilada sauce to coat.
  4. Add turkey and cheese mixture to center of tortilla, roll and place in the prepared dish. Repeat until bottom layer of pan is covered with enchiladas. Spread enough sauce over bottom layer to cover. Sprinkle a layer of cheese over the sauce.
  5. Repeat process with a second layer; spread remaining sauce on top and sprinkle with remaining cheese mixture. Bake 20 minutes in the preheated oven, or until cheese is melted.
Ham Leftovers – Ham & Egg Breakfast Pizza

Some families bake a ham and roast a turkey for Thanksgiving, Christmas and Easter. The leftovers are good for sandwiches, quiches and crepes. Of course, ham is good for breakfast too.

Ingredients :

  • 1 (8 ounce) package refrigerated crescent rolls
  • 4 tablespoons butter
  • 1 tablespoon of olive oil
  • 2 tablespoons flour
  • 6 eggs
  • 1/3 cup of milk
  • 1/8 teaspoon pepper
  • 2 cups cooked ham, chopped
  • 1 cup frozen shredded hash brown potatoes
  • 1 cup shredded Cheddar cheese
  • 1 cup shredded mozzarella cheese
  • 1/2 cup shredded Parmesan cheese
  • 8 ounces of sliced mushrooms
  • 1/4 cup of sliced green onions
Directions :

  1. Heat oven to 400° F.
  2. In a medium skillet, heat 2 tablespoons of margarine, one tablespoon on olive oil over medium heat. Add mushrooms and green onions and saute until the mushrooms start to brown, approximately 10 minutes. Sprinkle with flour then pour in the milk and stir to combine, keep stirring until it becomes thick, approximately 3-5 minutes. Remove from heat and set aside.
  3. In another medium skillet, melt 2 tablespoons of margarine or butter over medium heat.Add eggs and cook, stirring gently until soft scrambled.
  4. Add in the mushroom mixture and stir to combine.Salt and pepper to taste.
  5. Unroll crescent roll dough and place on an ungreased 12-in. pizza pan. Press onto the bottom and 1/4 in. up the sides, sealing seams and perforations. Bake at 375 degrees F for 5 minutes. Sprinkle ham, hash browns, cheddar cheese and mozzarella cheese over crust. Carefully pour egg mixture over cheese. Sprinkle with Parmesan. Bake for 25-30 minutes or until eggs are completely set.
Thanksgiving Leftovers 

Don't serve the same leftover turkey sandwiches and ham casseroles this year. Spice things up a little. Go south of the border with turkey enchiladas and chili. Get a taste of Italy with turkey tortellini soup, or dream of Paris while rolling up ham crepes or baking a ham quiche. Be adventurous. Leftovers are as much tradition as the turkey. Make what they become something to be remembered.

Thanksgiving Buffet - Serve the Family Meal The Easy Way!

Have a lot of people coming for the Holidays?
Consider serving the Holiday Meals Buffet Style!



Fun, food and family go hand in hand. However, the larger the family, the harder it is to please everyone. Simplify meals by serving a southern style holiday buffet. Provide traditional foods and non-traditional family favorites.

Holiday Buffet

Uncle Joe doesn't like turkey. Aunt Martha wants ham and little Sally won't eat anything but chicken legs and macaroni and cheese. Give them all what they want with a simple Thanksgiving buffet. There are even a few diabetic options thrown in.

  • Meat Options: Roasted a turkey. Bake a ham and fry a few chicken legs. To make things even easier, buy a pound each of sliced turkey and ham from the deli at the local market. Most grocery stores also offer fried chicken in the deli.
  • Side Dishes: Provide the traditional stuffing or dressing. Serve both mashed potatoes and sweet potatoes. Offer macaroni and cheese for the children and green beans with almonds for the grown ups. Consider adding a low fat, diabetic option like mashed cauliflower, and don't forget the mandarin orange slices and cranberry sauce.
Thanksgiving Desserts

The lunch dishes have been washed. The men are watching the game. The children have been out playing and the women are ready to start a round of cards or dominos. Time for dessert.

  • Pies: Thanksgiving just wouldn't be complete without pecan pie and pumpkin pie. Guests may also enjoy lemon meringue or key lime pie. This would be a good day for chocolate pie too.
  • Cake: Most children like chocolate cake. The older generation considers red velvet cake to be a holiday treat. During the holidays, Italian cream cake is a good choice, and of course some adults may enjoy a good rum cake.
  • Diabetic Options: For the family member with dietary restrictions, dessert time can be a frustrating temptations. Ease their stress levels by providing a few sugar free options of traditional fare. Provide a sugar free pumpkin pie with Splenda whipped topping. Bake a sugar free vanilla pineapple angel food cake. Also, consider adding a fruit platter to the buffet.
Family Favorites

If feeding the whole clan year after year, consider a recipe swap. Have family members bring copies of their favorite holiday recipes. Next year, some of these may be added to the holiday buffet. This really simplifies things for the hostess if a family member has allergies or dietary restrictions. Next year's buffet might include a special gluton free dressing or carob chocolate cake.

A Diabetic Thanksgiving Menu - A Low Fat Sugar Free 510 Calorie Holiday Meal!


During the holidays, it's difficult to make wise food choices. This is the time of year when fun, food and fellowship go hand in hand. For those people who have to watch what they eat for health reasons, Thanksgiving can be a frustrating day. With a few substitutions, diabetics and those watching their weight can enjoy the holiday feast too.


510 Calorie Diabetic Thanksgiving Menu

Low Fat and Sugar Free Traditional Thanksgiving Meal

This modified menu has retained most of the traditional fare. Enjoy the same tastes and smells of childhood. However, most of the added fat, salt and sugar has been removed. Also the calorie count is only half a day's worth or less depending on an individual's calorie requirements.

More Low Fat Sugar Free Side Dishes

Creamy low-fat mashed cauliflower at 86 calories a serving is a healthy alternative to home-made mashed potatoes at 220 calories. Consider adding cider glazed brussel sprouts to the menu. To add a touch of color, roast a mixture of onions, red and green peppers with yellow and zucchini

Diabetic Friendly and Gluten Free Recipes

For more dressing and bread options, look for gluten free recipes. Most gluten free recipes are also sugar free. Many vegetarian dishes are also sugar free. These recipes are usually low in fat too.

Diabetic Holiday Meal Planning

People with diabetes can still enjoy holiday meals and parties. Plan ahead. Simple strategies will help curb the appetite and prevent bad food choices.

  • When going out, decide ahead of time what and how much to eat.
  • Eat a healthy snack before going out to avoid overeating.
  • If possible, choose a small plate and fill the plate will healthy choices like fresh vegetables.
  • If dessert is desired, share a dessert, or have only a small amount.
Healthy Choices

Making wise food choices is good for everyone, not just diabetics. For the sake of good health, choose low calorie, low fat and sugar free options whenever possible. To add flavor to recipes, add spice instead of sugar or butter. Add onion or garlic to main dishes and vegetables, and consider adding cinnamon or nutmeg to dessert dishes. Choosing low fat and sugar free food options can lead to sweet success.

What Will You Do After The Thanksgiving Meal?

It seems now days, people skip Thanksgiving and go straight to Christmas. Is that you?
Are you going Christmas shopping for Thanksgiving? Watching football?
What will you do after the meal?
We're taking a walk, gathering pine cones and will begin putting up Christmas trees while we watch movies.
Spend time with your family doing fun things together.


More Ideas

Most Americans celebrate Thanksgiving with family, food and football. There are some that have no one to share the day with. Make this year something to remember. Create lasting family memories by spending the day helping those in need.

Creative Ways to Celebrate Thanksgiving
This year, try to focus more on making memories with family and friends. Take a few minutes to reflect on and count life's blessings. Find creative ways to share and give back to others

  • Volunteer to cook and serve dinner at a soup kitchen or shelter. Give the gift of a Thanksgiving meal to those who would otherwise do without
  • Invite elderly neighbors, widows, widowers and stranded college students to share the family feast. No one should spend Thanksgiving alone.
  • Participate in a local Thanksgiving Day race. Many communities hold Turkey Trots to raise money for local charities.
  • After the dinner, treat everyone present to a movie at the local movie theater. Many people cannot afford to go see new releases at the theater. Make this a special after dinner treat.
  • Bring the Christmas decorations out and let friends and family help decorate the home for the holiday season. Many families, due to traveling restraints, combine Thanksgiving and Christmas into one celebration.
Serve Non Traditional Foods on Thanksgiving Day
There are many Americans who would rather do without a day of turkey. Surprise family and friends with something new. It doesn't really matter what's on the menu. Enjoy the day.

  • Pick up several buckets of fried chicken from a local restaurant. Order sides of mashed potatoes, macaroni and cheese, cole slaw and baked beans. Serve with hot buttered biscuits and a few store bought pies.
  • Make a pot of deer chili. Venison was one of the meats served at the first Thanksgiving. Provide crackers, chips, corn bread and shredded cheese. This would be an excellent choice for colder climates.
  • Fill the crockpot with lamb stew. Lamb is gaining in popularity as a special treat for celebrations. Serve with sour dough bread and warm fruit cobbler for dessert.
  • Consider baking family size frozen entrees from the supermarket. Choose from a variety of American, Mexican or Italian dishes. Each family size entree usually feeds 8-12 people.
  • Have a cook out. This may not be an option up in the northern states, but down in the warmer south, it could be true hospitality.
After Dinner Entertaining and Activities
The meal was a success. Don't let the festivities stop there. Plan several activities to keep guest entertained. Consider an afternoon walk or nature hike.

Set out several different board games and puzzles. Make sure there's something to entertain guest of all ages. Coloring sheets and arts and crafts might be provided for younger children. Older adults tend to gravitate toward multi player card games and dominos. Some prefer to just sit and talk. Keep the conversation running smoothly by having a list of topics on hand. Avoid discussions about world issues, politics and religion. Provide a few whole group games like charades, trivia or pictionary.

Giving Back and Sharing With Others

With a little planning, it's easy to cook for 2 or 20. Share the day with family, friends, neighbors and those who would otherwise be alone on Thanksgiving. Give back to the community by participating in local charity events or serving in a local soup kitchen. Make Thanksgiving more than just a day of food and football.

Who Says You Have To Have Turkey on Thanksgiving ?


Non-Traditional Thanksgiving Meals:

What's on Your Table This Year?

Many people choose not to cook a traditional American Thanksgiving meal. The celebration doesn't have to revolve around the turkey. Make it a family day. Choose a menu that is fun, festive and exciting for everyone.

Alternative Thanksgiving Menu IdeasConsider celebrating the orgins of Thanksgiving. Christopher Columbus is said to have discovered America. He was Italian. Twenty-nine years later, the Plymouth colonist and the Wampanoag Indians sat down for a meal of Thanksgiving that included venison and wild fowl. Be creative.

  • Turducken - As odd the name may sound, a turducken is a chicken stuffed inside a duck, stuffed inside a turkey. It's not difficult to make, just time consuming. It makes for a beautiful dinner centerpiece. Each slice reveals chicken, duck and turkey surround in stuffing. This a cajun speciality. Consider using oyster and sausage stuffing.
  • Fried Chicken and Ham - In the south, a traditional Sunday dinner might consist of fried chicken or baked ham. If everyone in the family enjoys the southern comfort, make it for Thanksgiving too. There may not be any leftovers. Side dishes might include sweet potato pie, homemade macaroni and cheese and braised collard greens.
  • Venison - Most people consider venison to be a term used for deer. The only two foods that are officially documented as being part of the first Thanksgiving meal were venison and wild fowl. There are many ways to prepare deer meat. Consider making chicken fried deer stak or deer chili.
  • Lamb - Give the traditional American meal a Middle Eastern, Greek or Oriental flare by braising a lamb. Serve with a side of steamed asparagus, and garlic mashed potatoes for an unforgetable dinner experience.
  • Spaghetti and Lasagna - Create an Italian feast in honor Christopher Columbus. Many people enjoy pasta, especially children. Leftovers can easily be frozen. For a special delight, serve spumoni or italian ice for dessert.
Thanksgiving is more Than Food and Football.

For most Americans, Thanksgiving is all about the perfect meal and the football games afterwards. This year, try to focus more on making memories with family and friends. Invite neighbors or college students who may be celebrating the holiday alone. Enjoy creating new traditions. The family may actually prefer the alternative meal over the traditional menu. Feel free to experiment with new dishes. The dinner may be so spectacular that it becomes part of the regular menu throughout the year. Bon Appetit!

Tuesday, November 15, 2011

Cinnamon Oatmeal Cake

I learned to make this oatmeal cake about 15 years ago and I love it!
Then, this past August, I gave birth to baby #5 and learned that my oatmeal and my oatmeal cake is a great way to help increase my milk supply for baby Kaitlyn. Who knew?

So here's the recipe
Cinnamon Oatmeal Cake

  • 1 cup quick cooking oats
  • 1 ½ cups hot water
  • 1/ cup white sugar
  • 1 cup brown sugar
  • ½ cup oil or 1/2 cup of applesauce
  • 1 1/3 cups self rising flour
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 2 eggs

Pour hot water over oats and let stand. Mix sugars, flour, baking soda and cinnamon. Add eggs and oil. Add oatmeal mixture. Mix well. Pour into a greased Bundt pan or 13"X9" pan and bake at 350 degrees F. until done (toothpick inserted in the center comes out clean) (about 45 minutes). 
**Wonderful warm or cold with a glass of milk.**

Switch to Whole Grains For Maximum Health Benefits

Remember the old cereal commercial that said, " Eat your Wheaties."
There really was something to that.
Eating whole grains is a great way to increase protein intake and gain energy. It's a low-carb food that releases sugar slowly but gives the body a boost to keep going forward.

Studies show that eating whole grains may reduce the risk of several chronic health disorders and aid in weight loss.
Studies show that eating at least 3 servings of whole grains a day can significantly reduce the risk of several health issues that plague society today. Some studies show that even eating one serving of whole grain a day reduces the risk. Every grain of fiber counts.

The Benefits of Whole Grains

Consuming whole grains daily can reduce the effects of and even prevent heart disease, stroke, type 2 diabetes and certain cancers. Eating whole grains can also reduce the risk of asthma and lower blood pressure and cholesterol levels. An added benefit is that the soluble fiber in whole grains like oatmeal gives the body a sense of fullness and can aid in weight loss by reducing hunger.

More Information on Oatmeal and Controlling Type 2 Diabetes

Oatmeal in its most natural form is Oat, a whole grain, cut, crushed or ground down into smaller pieces of soluble fiber. Unlike vegetables, whole grains like oats do not lose their nutrients even after being hulled and processed. The soluble fiber in oatmeal is consider low glycemic. It digests slowly and provides a gradual release of glucose into the bloodstream. Type 2 diabetes is the non-insulin dependent form of the disease. It is usually controlled by medication, diet and weight management. Making oatmeal part of a balanced diet can help maintain normal sugar levels and help control weight, which may actually prevent the onset of type 2 diabetes

Healthy Sources of Whole Grain

The most common types of whole grains are whole wheat, brown rice, oats,oatmeal, popcorn, barley, rye and wild rice. Less common types of whole grains include spelt, amaranth, farro and millet.

Delicious Ways to Enjoy Whole Grains

The following are a few ways to replace refined grains in the family's diet with whole grain options.

  1. Whole Grain Waffles
  2. Whole Wheat Pasta
  3. Whole Grain Tortilla or Tortilla Chips
  4. Whole Wheat, Cracked Wheat, Rye or Multi-Grain Bread for Sandwiches or Subs
Try making changes a little at a time. Replace refined and sugar coated cereals with whole grain, high fiber options. Add whole wheat pastas, breads, tortillas and chips whenever the opportunity presents itself. Over time, individuals may discover whole grain is not only the healthier option but has more flavor than it's bleached and stripped counterparts.Make whole grain part of a life-style change. These small steps may prevent heart disease, stroke and type 2 diabetes while, lowering blood pressure and cholesterol levels and can aide in weight loss. Enjoy the healthy benefits of eating whole grains everyday.

Lose More Weight by Eating 4-6 Small Meals A Day Instead Of 3 Square

Diet plans promising quick weight loss are easy to find. However, most people who attempt these diets will not see lasting results. Life long weight loss results can be achieved by learning how to make life-style changes. Choose healthier foods. Change eating habits. Become more active, and make healthy eating a life-style choice.

Make Wise Food Choices

Water makes up 70-75% of the body mass of an average human being. A person can survive up to 4 weeks without food but usually no longer than 3 days without water. So, it would make sense that the wisest food choice is water. Drink at least 8-10 glasses of water a day.

Replace high calorie foods with low calorie, low-fat foods that are high in fiber and water content. These foods will satisfy hunger and give the body a sense of fullness. Choose foods like spinach, broccoli, tomatoes, carrots, watermelon, berries and apples. Broth based soups have a high water content. Whole grain breads, pastas and cereals are full of fiber.

Count the Calories and Eat Small Meals Throughout the Day

The average adult consumes 1800 or more calories a day. To determine exactly how many calories the body needs daily, calculate the BMR, (Basal Metabolic Rate). Then take that number and figure how many calories are needed to maintain, lose or gain weight. The calculating formula and numbers are different for men and for women and also change with age. In order to lose, calorie intake must be less than calories burned.

Here is the formula for calculating Basic Metabolic Rate.

Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Example: 37-year-old woman, who is 5'5" and 147 pounds.

First, convert height into inches. 5'5" equals 65 inches.

Now put that number into the equation above.

655 + (4.35 x 147) + (4.7 x 65) - (4.7 x 37)

655 + 639.45 + 305.05 - 173.9 = 1425.6

BMR = 1425.6

The activity level of the individual must also be considered. To factor this in, follow this formula:

Multiply the BMR by 1.2 if sedentary, (little or no exercise)

Multiply the BMR by 1.375 if lightly active, (exercising 1-3 days a week)

Multiply the BMR by 1.55 if moderately active, (exercising 3-5 days a week)

Multiply the BMR by 1.725 if very active, (exercising 6-7 days a week)

If trying to maintain present weight of 147, a lightly active person, one who may not exercise 1-3 days a week should consume no more or less than 1960 calories a day. To lose weight, subtract 500 calories from that number and consume no more than 1460 calories a day. If by chance the individual needs to gain weight, add 500 calories and eat around 2460 calories a day.

Portion control plays a key role too. Portion control is a big problem in the US. The average fast food meal consists of a burger, fries and soda, and contains over 1170 calories and 60 grams of fat. Try to break up daily calorie intake into 4-5 meals throughout the day, rather than consume all daily calories in three or fewer meals a day. This strategy will help hunger, maintain blood glucose and insulin levels and boost metabolism.

More Tips to Avoid Hunger

Choose snacks wisely. Air popped popcorn, without salt or butter, is high in fiber and low on calories. Oatmeal is a comforting snack. Oatmeal is a complex carbohydrate with added benefits: since it digests slowly, it helps control blood sugar and insulin levels, which helps control hunger and prevents fat storage. Instead of ice cream, choose yogurt. It is low in fat and an excellent source of protein and calcium.

Keep the focus on slow and steady weight loss. Consume fewer calories, make wise food choices and drink plenty of water. Results may vary, but it is possible to cut calories and lose weight without drastic measures and starvation techniques. In fact, such measures might hinder weight loss.The key is to choose low-calorie healthy foods that will give the body a feeling of fullness and satisfaction. Instead of the standard 3 meals a day, plan 4-5 small meals throughout the day every 3-4 hrs. Stay active. Any activity is a calorie burning activity, and just like walking is accomplished one step at a time, weight loss is accomplished through a series of life-changing steps, one calorie at a time.

Lose Weight By Reducing Calories & Increasing Strength Training/Cardio

Want to lose weight and keep it off? Combine strength training with a healthy lifestyle and diet.
Increase muscle to burn more fat. Live better and feel better.
Make life-style changes. Choose healthy whole foods. Change eating habits. Become more active, and make healthy living a life-style choice that will last a life-time.

The easiest way to start any weight loss program is by counting calories and keeping a daily food journal of everything consumed during the course of the day. The concept is simple. In order to lose weight, individual calorie intake must be less than calories burned. Keeping a daily food journal allows an individual to see exactly what he or she is eating and how much.To some, this food journal can lead to staggering revelation, especially if fast-food is consumed.

Standard nutritional guidelines recommend that people get fewer than 30% of their daily calories from fat. For the average 2000-calorie diet, this means eating less than 60 grams of fat each day. The average value meal consisting of a burger, fries and a soda has over 1000 calories and over 60 grams of fat in that single meal.

Over the last decade, fast-food restaurants and dining establishments have not only increased their prices but also their portion sizes to make the consumer feel like they are getting their money's worth. Continual daily intake of such meals and portions comes with a, "price," far out-weighing the value.

In the last 20 years, obesity among Americans has risen at an epidemic rate according to the FDA.
Many of these same overweight and obese individuals also suffer from diabetes
The American Diabetes Association reports that 7.8% of all Americans have diabetes and over 5 million of them do not know it!

These statistics are a wake-up call for America.
America is eating too much !

Make Life-Style Changes

There are many online tools available to keep track of daily intake.Some providecalorie counters, free diet personal profiles and a places to log and keep daily food jornals. Simply write in what has been eaten and the calories will be listed.

Choose Healthy Whole Foods.

Counting calories and not exceeding daily limits can and probably will cause weight loss, but making some changes to one's eating habits may maximize results.

Avoid sugar, especially sugary drinks like soda. Sugar triggers the hunger mechanisms of the brain and increase the production of glucose and the release of insulin into the blood stream. This not causes hunger but can cause highs and lows in energy levels and make daily exercise a struggle mentally.

Choose whole foods that are not processed and contain no added fats, sugar, or salt. Fruits and Vegtables should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fat. Choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy.

Be More Active

Any form of movement burns calories. Even if no intentional exercise is performed, the average body will use up over 30% of it's daily calorie intake maintaining normal body functions.

Counting calories, making better food choices and combining diet with exercise for at least 20 minutes a day, 3X a week, over time, will help boost metabolism, burn fat, and increase muscle strength and endurance. Over time, individuals who are persistent and see results will find they can eat more because they are burning more calories due to decreased fat in the body and increased muscle mass.

For every pound of muscle mass gained, one can burn an additional 50 calories a day.

In the beginning stage of any program, individuals should check with their local physician to make sure the plan is safe for the participant. Daily calorie levels are set and a balancing game begins between calories in and calories out. It is critical that calorie levels are not lowered too far below what is healthy.

According to WebMD, the popular TV show, Biggest Loser, uses a calculated formula of 6 multiplied by a person's weight to determine a person's daily calorie intake. For example: A person weighing 200 pounds would consume no more than 1200 calories a day at the beginning level, and would try to burn more than that in a day with their daily exercise routine. As the individual loses weight, that number is re-calculated to lower calorie consumption and continue weight loss progress.

Find a variety of activities that will be motivating and rewarding but not hard to commit to. Start a walking program. It may help to have a walking companion or rhythmic music to listen to while walking.Lift weights to lose weight. Start small and build slowly for resistance training. Begin an aerobic routine. Just keep moving. As progress is made, increase exercise time and the intensity of the exercise to continue seeing results.

Make Healthy Living a Way of Life


Learning to count calories, make wiser food choices and increase strength and endurance with daily activity will help achieve weight lossgoals. But why stop there? The key to life-long weight loss is not only reaching the goal but maintaining the goal once reached by continuing to make wise food choices and incorporate daily exercise into your daily routines. Losing weight and keeping it off becomes not just a short or long term goal. It becomes a life-changing way of life.