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Let’s start with the appetizer. Leave those corn chips, potato chips and containers of pre-mixed-saturated-fat-filled dips on the grocery shelves. Instead, move those feet toward the produce section. Baby carrots, radishes, cauliflower, cherry tomatoes -- choose an array of fresh vegetables for your picnic pleasure. Wash and cut up your veggies just before you leave, then sprinkle on some garlic powder or Italian herb seasoning (salt-free) to add zest without calories or fat.
Skip the sugary drinks as well. Sodas, so-called juices that contain corn syrup or sugar and other beverages never belong in a good-carb picnic basket! Substitute small bottles of water. Know that you “should” drink water but complain that it’s “so boring?” Try sugar-free, calorie-and-carb-free flavored waters -- there are an increasing variety available. Experiment until you find one that you like. Just be sure to read the nutritional ingredients and labels carefully. If it’s described as healthy, but you find a form of sugar in the ingredients list, let it stay in the store!
To avoid soggy bread and the danger of food poisoning, pack the ingredients you’ll need for sandwiches separately. Buy little pop-top cans of tuna and salmon or the new “pouch” packaging you can just tear open. Include whole-grain wheat bread in a separate bag, and slice up fresh tomatoes, romaine lettuce, and other veggies to pile on that sandwich. A squeeze of fresh lemon adds flavor as well, so pack a cut-up lemon to go.

Have vegetarians in your midst? Try a change from ordinary peanut butter by buying almond nut butter, cashew nut butter or soy nut butter, with sugar-free, 100-percent fruit preserves to top it.

Summer fruit makes a wonderful dessert, so bring along an assortment: golden peaches, blushing nectarines, crimson pears, purple globes of grapes and dusky plums. Don’t forget to wash those big, bright red strawberries that are a “must take” on your picnic list!
No summer picnic would be complete without play time: Frisbees, volleyballs and other accessories to encourage picnickers to exercise can burn up those calories after you’ve finished. Be sure to include sunscreen and broad-brimmed hats so that you can celebrate summer in good health!

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Belgian-style waffles are thicker than standard waffles. This recipe can be prepared in either type of waffle maker.
Ingredients

1 cup Atkins Quick Cuisine Bake Mix
2 Tbsp. granular sugar substitute
1 Tbsp. baking powder
1/2 tsp. salt
1/4 cup heavy cream
3 large eggs
1 Tbsp. sugar-free vanilla syrup
1/4 cup ice water
Vegetable oil spray to grease waffle iron

Directions
Heat waffle iron per manufacturers instructions. Whisk together bake mix, sugar substitute, baking powder and salt. Add cream, eggs and syrup and stir until well blended (batter will be stiff). Add cold water 1 tablespoon at a time until batter is easily spoonable and spreadable, about the consistency of a thick pancake batter.

Spray waffle iron with oil spray. Place approximately 3 tablespoons of batter in center of a waffle iron. Cook according to manufacturer's instructions until crisp and dark golden brown. Repeat with remaining batter. Serve warm.

Make eight serving. Prep time: 10 minutes. Cook time: 10 minutes. Nutritional values per serving: 96 calories, 5g fat, 9g protein, 4g cabohydrate, 2g fiber, 2g net carbs.

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Admit it: A common fear while dieting is that you'll find yourself horribly hungry all the time. How many times have you dumped your diet after repeatedly caving to the snack attacks that arise between meals or during late-night TV watching?
Chill out! A good weight-loss plan allows snacking. The key is to have healthy snacks on hand. It's time to stock your freezer with diet-friendly foods and goodies.

You won't be left out in the cold if you keep your ice box stocked up with the following foods:

1. Birds Eye Steamfresh veggies
With less than 200 calories for the whole bag, stick it in the microwave for five minutes and voila! Steamed veggies are healthy and delicious and easier to make than ever before! They come in different varieties of vegetables so you never get bored.

eDiets expert nutritionist Pamela Ofstein says, “We know it is important to get our vegetables in daily and now you can have them at any time. I like to cook them up (even in the middle of the day) and top with some dried herbs or even a teaspoon of low-fat Italian dressing to add a little zest!”
2. Skinny Cow ice cream
These delicious ice-cream sandwiches are 97-percent fat free and have only 140 calories! Every now and then we all get a little craving for something sweet. But no longer do you have to stray from your diet to get a delicious treat.

“If you are looking for a treat without going overboard on calories and fat, they can be perfect for that occasional sweet treat,” Pam says.

With flavors like chocolate mint and caramel swirl they certainly hit the sweet spot!

3. Sugar-Free Popsicles
These are perfect for that after-meal sweet tooth we all get! They are low in calories and sugar-free!

“These are especially great in the summer. They can be a perfect substitution for high-sugar drinks," Pam says. "They quench thirst just as well!”

There are even sugar-free fudgesicles and creamsicles available that will help you stay on your diet while curbing your sweet tooth.

4. Edamame
Also known as soybeans, edamame is a delicious and healthy Japanese snack. Soy has been shown to help reduce the risk of heart disease, improves bone health and help reduce certain types of cancer. Simply pop the beans in your mouth and discard the shell. They are low in calories and easy to make -- all you have to do is boil some water. So enjoy!

5. Gardenburger
These patties are full of flavor and healthy ingredients. Simply heat in the microwave (usually 35 seconds or so) and have it as a snack. They even come in vegan varieties and different flavors. For you meat eaters who get the craving, look no further. These are delicious and hearty and have around 100 calories per patty. Just be sure not to go overboard with toppings!

6. Kashi Go Lean Frozen Waffles
These will satisfy your sweet tooth and give you tons of fiber. Each waffle has 8 grams of protein, 6 grams of fiber, and only 3 grams of fat! All you have to do is pop one in the toaster and you have a healthy and yummy snack waiting for you.
No longer do you have to snack in fear. Just remember the key is moderation. Keep proper portions in mind and snacking will be a piece of cake (or better yet, some steamed veggies).

yvonnetan782

You are sitting at your desk diligently working when all of the sudden it creeps up on you out of nowhere. You had a decent breakfast and a nice lunch, but somehow it still found you -- hunger.
Lunch time feels like a lifetime ago, and dinner is still hours away. You look around and notice a brightly colored vending machine, and your stomach is doing everything it can to get you near it. You try to fight, but the growling gets more ferocious. When suddenly out of the blue, a hero comes to your side. Is it a bird? Is it a plane? No, it's super snacks to the rescue.

Snacking has earned a bad reputation. Some people are convinced good nutrition demands you limit your food intake to just three meals a day. The truth is snacking can be good for you if you make good choices. Choosing snacks that are high in fiber and low in fat, sugar and salt can help you meet your daily health and nutrition goals.

Susan Burke, eDiets' Chief Nutritionist says, "Snacking is always part of a healthy diet. In fact, I recommend eating about six or seven small meals a day, that way your metabolism keeps burning calories."
Snacking does not mean you ignore portion sizes. Portion control plays a vital role in keeping calories under control. The key is to plan snacks into your meal plan. Always pack a couple of snacks so you will have something healthy to satisfy your mid-morning and mid-afternoon cravings.

eDiets provides you with all the tools to help you stay on track. Burke says, "Use your eDiets program to determine the total amount of food you need throughout the day and then use that menu to break it into six small meals. That way you don’t go over your daily caloric requirements."

Healthy snacks don’t have to be bland and boring. You never have to substitute taste when it comes to choosing nutritious munchies. There are countless ways to spice up your snacks and keep you satisfied. Burke recommends snacks that include protein, carbohydrates and a little fat.

"The combination snack is the best. The carbohydrates are good for some quick energy while the protein and fats provide you with a little more sustained energy."

Take a bite of these 10 super snacks that are sure to tackle your hunger pangs:


1. String cheese with strawberries
2. Ham on flatbread with peanuts

3. Cottage cheese with fruit

4. Melba Toast with peanut butter

5. Homemade bran muffin

6. Unsalted soy nuts

7. Seasonal fruits with a glass of skim milk

8. Lean turkey breast with rice crackers

9. Celery with ham and light cream cheese

10. Yogurt with fruit

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Top these burgers with slices of cool cucumber for a perfect balance of temperatures and textures. In a pinch, you may substitute three 6-ounce cans of canned salmon for fresh fish.
Be sure to read the note regarding the grilling of these delicate burgers. Enjoy!

Prep time: 15 minutes
Bake/Cook time: 6 minutes
Chill time: 2 hours

Ingredients

Burgers:
1 lb. salmon fillets, skinned and cut into 2-inch pieces
2 Tbsp. red onion, minced (1/4 small onion)
2 Tbsp. fresh lemon juice (about 1 large lemon)
2 tsp. lemon zest, grated (1 large lemon)
1 large egg
1/2 tsp. salt
1/2 tsp. black pepper
Vegetable oil spray for grill

Sauce:
4 oz. cream cheese
1/2 cup heavy cream
1 1/2 Tbsp. fresh dill, chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

Directions
1. Preheat grill to high.

2. Place salmon in a food processor and pulse until well-chopped, about 30 seconds. In a medium bowl, mix salmon with onion, juice, zest, egg, salt and pepper until just-combined (do not over-mix). Form into six patties and chill in the freezer while preparing the sauce.

3. For sauce: In a small saucepan on medium-high heat, melt cream cheese with heavy cream, about three minutes. Turn off heat and stir in dill, salt and pepper. Set aside.

4. Spray grill oil spray and cook patties covered until just cooked through, about three minutes per side. Serve topped with sauce.

Note: Although the burger patties will seem very loose at first, once you start to grill them, they instantly hold together and are very easy to flip. The key is to place them gently on the grill and not move them around at all, only flipping once.

Makes six servings. Nutritional values per serving: 289 calories, 23g fat, 18g protein, 2g carbohydrate, 0g fiber and 2g net carbs.

yvonnetan782

Ever since my mother described Brussels sprouts as "good and good for you," I've been a skeptic when it comes to health- and diet-food claims. And I still hate Brussels sprouts.
However, in the role of intrepid food journalist, I bravely ventured up and down the health- and diet-food aisles of grocery stores to find products that lived up to such claims as "low in calories and carbs but big in rich, creamy taste."

The bad news: There are a lot of foods that resemble sawdust in flavor and texture. The good news: There are some that taste so blissful you'll keep checking the nutrition label to make sure they're really low in calories and carbs! And now (drum-roll please) Joanne's Tasteful Taste Buds Trophy goes to:

Jello-O Sugar-Free, Reduced-Calorie Pudding Snacks. I just happened to notice these in the grocery store next to the temptingly fattening containers of full-fat, sugary puddings. Since they contain no sugar, with just 60 calories per cup of swirled chocolate and vanilla pudding, this snack sounded as if it would taste sort of, well, gluey. My prediction was wrong! They're creamy, rich, amazingly satisfying and good enough for me to volunteer to be the next Jello-O spokeswoman (as long as I get free pudding with my paycheck)!

No Pudge Fudge Bars. The name says it all. Too cutesy for you? Try a taste and you'll succumb to the flavor. These enormous, chocolatey ice-cream bars contain only 60 calories and give you 6 grams of fiber, 5 grams of protein and zero grams of fat and sugar! I have only one complaint: My local store keeps running out of them.

Walden Farms Calorie-Free Chocolate Dip and Marshmallow Dip. Sugar-free, carb-free, calorie-free, but definitely not free of good taste. Try dunking some fresh fruit into one of the dips (two tablespoons equals one serving, so you may want to measure out a serving. Remember, FDA guidelines say if a product contains fewer than 5 calories per serving, it can be labeled as "calorie-free"). Available at health-food stores and online in various low-carb shops.
GG Bran Crispbread. Big in fiber and taste, low in calories and carbs. These crunchy, munchy, just-sweet-enough crackers are the perfect answer to those cravings for croutons on your salad or saltines with your soup -- and about a million times healthier! I also like them dunked in Walden Farms chocolate dip and frozen. They taste like chocolate-covered graham crackers, but they're guilt-free. One thick slice of Crispbread contains just 16 calories, but it gives you 3 grams of fiber.

yvonnetan782

Every year seems to have its own flavor and this year tastes of... saffron?

Well, it does according to McCormick & Company, piquant purveyors of bottled herbs and spices.

Each year McCormick asks professional chefs, cookbook authors, and others to put their finger on the peppery pulse of the nation: which flavors will we favor this year?

The ballots are in and the spice giants predict we'll enjoy some familiar faces -- hello marjoram -- and a few that are a bit new (chai, what's chai?).

Experts at the American Dietetic Association (ADA) and Mayo Clinic also hope we'll enjoy seasonings a bit more savory.

That's because our national love affair with salt is ever passionate and, according to the ADA, most of us consume more than twice the recommended 2,300 milligrams daily.
That means, for the 39 percent of Americans with high-normal or high blood pressure, amping up flavor with herbs and spices instead of sodium is just plain smart.

With that in mind, the envelopes please: The flavor awards for 2006 go to:


Anise -- An intense licorice-flavored seed, folklore has it anise helps aid digestion and can ward off bad dreams.
A little can go a long way with this bold spice say the home cooks we polled. For these folks, anise most often appears in Easter sweet breads, homemade sausages, stir-fries and biscotti.


Caraway -- Caraway's curative claims include an ease of stomach cramps as well as labor and menstrual pain. It's also said to help relieve sore throats.
For most of us, this aromatic seed often makes an appearance in rye bread and is used in sauteed cabbage, coleslaw, and kielbasa. It too has a licorice-like essence and some favor it on winter squash or potatoes.


Chai -- You may know chai as an uber-trendy hot drink of spiced black tea, but McCormick's definition is more basic: chai is a blend of cardamom, cinnamon, cloves and pepper.
Our home cooks generally gave a collective shrug when asked how they used this mix, but a few creative souls report enjoying it on baked sweet potatoes, in cookies, and of course, tea.


Marjoram -- Some say marjoram relieves tension and helps heal bruises, but most of us regard this aromatic green and think, "That's oregano, right?"
The herbs do look similar and are often used in the same recipes, but marjoram is more delicately-flavored and sweeter, some think minty. Home cooks use it in Mediterranean dishes, scalloped potatoes, split-pea soup and herbed chicken.


Paprika -- Just about everyone has an opinion on what makes "good" paprika, with the die-hards claiming you can't buy it, you have to grow your own.
However you get your hands on it -- and whether you use sweet, Spanish, or smoked -- rich, red paprika gives a sweetly powerful culinary push to taco seasoning, chicken chili, goulash, and dry rubs.


Saffron -- Those pretty purple crocuses popping up about now are the source of this bright spice. The yellow stigmas found at the center of a crocus flower are plucked, dried, and pound-for-pound, turned into one of the priciest spices commonly sold.
Legend has it saffron can reduce fevers, relieve rheumatism, and calm cramps but for those who use it in cooking, it gives a golden color and sweet savor to curries, bouillabaisse, and rice dishes like paella.

Sesame -- We've all seen the pale version of this nutty nugget on sesame seed buns, but the seeds also come in black and red, make a potent oil favored in Asian cooking, and are said to soften the skin when used as an emollient.
Sesame paste is a vital ingredient in any worthy hummus, and combined with cumin it makes a tangy salad dressing. Some cooks love it in tuna salad, on cold noodles, with seared ahi, and of course over rolls, buns and pizza dough.

yvonnetan782

Though it may not be as American as apple pie, this dish from Cooking Light really takes the cake. This apple cider-caramel cake will not only keep the doctor away, but also be the apple of your eye -- not to mention your taste buds. This a-peeling dessert will satisfy your sweet tooth and fill you to the core.

Best of all, this recipe will help you look on the light side of life. So go ahead and indulge. It only tastes like forbidden fruit.

Ingredients

2-1/4 cups apple cider, divided
2-1/4 cups granulated sugar, divided
1 Tbsp. stick margarine or butter
3 cups sliced peeled cooking apple (such as Braeburn, Rome or McIntosh)
Cooking spray
2-1/2 Tbsp. dry breadcrumbs
1/2 cup stick margarine or butter, softened
1 Tbsp. grated lemon rind
1 (8-oz.) block fat-free cream cheese
3 large eggs
6 Tbsp. fresh lemon juice, divided
3 cups all-purpose flour
1/2 tsp. baking soda
1/4 tsp. salt
1 cup low-fat buttermilk
1 tsp. vanilla extract
1 Tbsp. powdered sugar
Directions
Cider "syrup" is folded into this cake for a rich caramelized flavor.

1. Bring 2 cups cider to a boil in a large, heavy saucepan over high heat. Cook until reduced to 1/2 cup (about 20 minutes). Reduce heat to medium-high; stir in 1/2 cup granulated sugar. Cook 5 minutes or until sugar dissolves and cider is thick and dark-colored, stirring occasionally. Remove from heat; cool 1 minute. Stir in 1 tablespoon margarine. Stir in apple; cook 15 minutes over medium-high heat or until the liquid is absorbed, stirring frequently. Remove from heat; cool. (If apple mixture hardens, place it over low heat until softened).

2. Preheat oven to 325 degrees.

3. Coat a 12-cup Bundt pan with cooking spray; dust with breadcrumbs.

4. Combine 1-1/2 cups granulated sugar, 1/2 cup margarine, lemon rind, and cream cheese in a large bowl; beat at medium speed of a mixer until well blended (about 5 minutes). Add eggs, one at a time, beating well after each addition. Beat in 2 tablespoons lemon juice. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Fold in apple mixture. Pour into prepared pan; bake at 325 degrees for 1-1/2 hours or until a wooden pick inserted in center comes out clean
5. Combine 1/4 cup cider, 1/4 cup granulated sugar, 1/4 cup lemon juice and vanilla; let stand until sugar dissolves, stirring occasionally. Cool cake in pan 5 minutes, and pierce with a wooden skewer in several places. Pour cider mixture over cake in pan, and let stand 10 minutes. Remove from pan, and cool completely on a wire rack. Sift powdered sugar over top of cake.

Makes 18 servings. Nutritional values per serving: 286 calories (22 percent from fat), 7.1g fat (1.6g saturated fat, mono 3g, poly 2g), 5.8g protein, 50.1g carbohydrates, 1.2g fiber, 39mg cholesterol, 1.3mg iron, 237mg sodium and 68 mg calcium.

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if you all are interested in more recipes, just let me know!

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My girlfriends, Sam and Valerie, and I give Arriba! Mild California Style Berry Mango Fire Roasted Salsa three hearty thumbs up.
A 16-ounce (453g) jar costs $3.99 and contains 15 servings (1 serving equals 2 tablespoons or 30g); the price per serving is 27 cents. A serving has 10 calories, zero fat or cholesterol, 150mg sodium, 2g carbohydrate (1 sugar) and zero protein.

As we made crafts for our library’s gift shop, we munched on Tostitos Light Tortilla Chips dipped in the berry mango salsa. We agreed the spicy sweetness would satisfy our craving for a dessert or snack, and it would be perfect as a glaze for chicken. The fruits include mango, cranberries, strawberries and lemon, while the heat comes from roasted jalapenos. The spiciness is subtle, so folks who don’t like super-hot salsa need not fear it.

Taste: *****
Health: *****

yvonnetan782

I am constantly amazed that 98 percent of all diet programs will promise you weight loss and never, ever help you explore the real reasons that you overeat. They create super menus and excellent exercise regimens but neglect the cause of the problem completely. So you pay your money, follow their directions and begin to lose weight.
Maybe you lose quite a bit of weight. Then, without warning, you find yourself stuffing your face and eating sweets, pasta and all that fattening comfort food you worked so hard to avoid -- and you get fat all over again and hate yourself for being a failure. Have you been there? I think so.

Most diet programs are about the “How” of weight loss and seem to have no clue as to the “Why.” Guess what, my friend? Without a clear “why,” every single “how” will ultimately fail you.
Do you want my advice about losing weight and then being able to successfully perform the miracle of keeping it off? Well, here it is: Figure out why you overeat before you commit to a new diet and exercise program.

A big time and money saver: Don’t tell yourself that you overeat “because you love food.” That is not the reason (and never was), and anyone who buys that idea will be stuck in fat forever.

Another time and money saver: Don’t try to figure this out alone. Most of us need support and guidance to do any serious inner exploration. Sadly, most people attempt to lose weight solo. OK, maybe they buy a weight-loss book, but that is not a true support system.

Am I telling you to find a therapist? Chances are you probably need one (I think everybody does, so don’t get ticked), but a good weight-loss group will often do. However, if you are more than 40 pounds overweight, a counselor is also needed.

If you have accepted my premise about the “why” of weight loss, then you are ready for the big question: How do I find the “why?” If you have not accepted my premise, then bookmark this article so you can come back to it next year after you have wasted more time on the next “quick and easy weight loss gimmick.”
How do I find the “why” behind my weight gain?

You can start by assuming that you don’t know the answer, at first. Then assume that the answer is deep in your inner self. Finally, it will help to assume that you can actually find this answer with work. Now, we can really talk.

The unconscious is an amazing thing. If you treat it with respect, it will give you useful and often life-changing information about what makes you do the things you do, including overeating. Each of us has an unconscious, and each of us can access it at any moment we choose. We simply have to have and use a couple of tools. I have described two below. Experiment and see what emerges.

Dreams. Your dreams (night variety) are super sources of information. Just before you go to bed, ask for a dream about the “why” of your overeating. Sound silly to you? Do it anyway. You can say it silently so no one thinks you are ready for the funny farm. Then write down the dream when it comes. Ask each night until a dream arrives.
The Pause That Enlightens. Next time you go for some comfort food, do this. Get the food but wait a few moments to eat it. Pause. In that pause, ask yourself why you need that food right now? Don’t settle for a wimpy “I don’t know.” Look deeply for an answer and don’t throw away even the smallest idea that emerges. It will be a clue. Follow it all the way home.

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Do you have a picky eater? So do tons of other parents. So what can we do about it?
Here are 10 things that work -- they really work! YIPPEE! If you can come up with more -- let me know!

1. Healthy snacks count. Encourage healthy snacks throughout the day and try to time them so they are not served close to meal times.

2. Limit juice and milk. Juice fills up tummies and the kids do not feel hungry. Nevertheless, they end up whining that they are starving anywhere from one to two hours later -- and they really are. This is especially true of toddlers whose tummies are only as big as your hand made into a fist. While milk is good for kids, it can fill them up more quickly than expected. Serving caffeine? Don’t. It has nothing but empty calories and tons of sugar, not to mention the hyperactivity it can induce.

3. Give children small portions of table food that the rest of the family is eating during mealtime. If they are not allergic to a food you are serving, encourage them to at least have a small taste. This is known as a "thank you" bite.

4. Don’t use desserts as a reward. This can cause a dependency on sweets, not to mention weight gain and bad eating expectations.

5. Try to stay calm. Do not scream, holler or yell if your child does not eat what you think he should. Did you know that if you make meal time a stressful event, your child will associate it as a negative endeavor in the life of a family?

6. Have fun with shapes of the food. This will spark new interest. For example, shape sandwiches into sailboats and made the sails out of turkey or chicken.

7. Make up a story. Try wheat crackers with tiny marshmallows and raisins smashed into the crackers on a yellow plate. Pretend to be Big Bird and peck the meal along with your child. Remember, kids live by Monkey See and Monkey Do rules.

8. Serve peanut butter on rice cakes. Rice cakes now come in all types of flavors. Find out which one your kids like the best and let them have a little peanut butter on it. Substitute another nutritious "spread" if he is allergic to peanut butter.

9. Shape the food with cookie cutters. Buy different shapes of cookie cutters to cut designs in cheese or cold cuts.

10. Get creative with the eating utensils. Try measuring spoons or chopsticks but always be on hand to supervise.

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You've taken steps toward good health! You're exercising, and you've made the commitment to follow a healthy meal plan. Now, you ask, "Should I go organic?"
The United States organic industry grew 20 percent to reach nearly $11 billion in sales in 2003, according to the Organic Trade Organization. Although it's just a fraction of the total dollars spent on food in America, organic foods have enjoyed annual growth rates of 17 percent to 21 percent since 1997, while growth of all American food sales has only grown 2 percent to 4 percent.

What does "organic" mean?

Until fairly recently, the label "organic" did not conform to any specific standards set by the United States Department of Agriculture. But beginning in 2002 the USDA implemented the first National Organic Program, defining the methods of growing, producing and labeling produce.

Organic farming and food production:


Prohibits use of genetic engineering
Prohibits using irradiation to preserve foods
Prohibits the use of sewage sludge for fertilizer.
Produce labeled "organic" is:


Grown on soil that has been free of chemical fertilizers for the three previous years.
Contains at least 70-percent organic ingredients
There is a 5 percent tolerance for pesticides; there may be a very low level of pesticides in organic food. Manufacturers can label wine "organic" although sulfates are added, according to the new rules.

Organic vs. Conventional Food

If you're thinking about buying organic, consider that organic is more expensive because growing and harvesting is more labor intensive and requires more land. There is limited research, and no consensus that proves that organically grown foods have superior taste or more nutrition. Organically grown foods may have a higher amount of bacteria and pests than food grown conventionally. A report by Great Britain's Food Standards Agency (2003) stated, "In our view the current scientific evidence does not show that organic food is any safer or more nutritious than conventionally produced food." The report further cited the French Food Safety Agency (AFSSA) and the Swedish National Food Administration's research that found no nutritional benefits of organic food.

Be Kind to the Planet
There is more than one reason to eat organic. Organic farming is more ecologically friendly. The use of pesticides and chemical fertilizer affect the environment, often indivertibly killing all insects and pests, and sometimes affecting non-targeted animals.

Overuse of pesticides produces pest resistance. According to Nutrition Australia, some scientists are concerned that antibiotic use in food animals contributes to resistance of pathogenic organisms to antibiotics important in human medicine. The European Union has legislated that beginning 2006 growth-promoting antibiotics (GPA) may not be used in farms in member nations of the EU. Farm raised fish do not contain the same nutrition as wild fish and pose a higher risk for consumption of pesticides and contaminants than wild fish.
Choose Smart First

If you're buying organic, remember, even organic white flour and refined grains and organic sugar are not your best choice. Choose whole grains, whole-grain breads and crackers.

When choosing fruit, if not organic, the least sprayed fruits include tropical fruits like mango, kiwi, banana, pineapples and papaya. They have lots of vitamin A and C, plus fiber and flavor. Some of the most likely sprayed fruit are peaches, nectarines, plums, imported grapes and cherries. Buy locally if possible, although that doesn't guarantee that the produce isn't sprayed.

According to the Environmental Working Group, spinach, celery, potatoes, and sweet bell peppers are the vegetables most likely to expose consumers to pesticides and the vegetables least likely to have pesticides on them are sweet corn, avocado, cauliflower, asparagus, onions, peas and broccoli.

Try organic milk and dairy products, produced from organically fed cows without any antibiotics or hormones.

Organically raised meat, chicken, eggs and dairy are more expensive, but safer, as is wild fish vs. farm-raised. They're worth the price.
Shopping Organic at the Grocery Store

Prices are going down, and making the decision to go organic is easier today, due to the marked increase in production of all types of organic foods. Your local grocery store may have an organic section, or more than one. For example, I surveyed two local large supermarket chains near my home in Boca Raton, Florida, Publix and Albertson's. Both have organic sections in the produce department. In Florida, that includes locally grown produce plus oranges that haven't been dyed orange, one of my pet peeves.

Publix has an entire aisle devoted to natural foods, and Albertson's also has the better part of an aisle featuring organically grown wheat products, including crackers, breads, pastas; also dehydrated soups and snacks; plus canned vegetables, beans, meat and fish.

Many stores also stock organic dairy items interspersed with conventional. My local Winn-Dixie store carries Stoneyfield Farm and Horizon organic yogurts, stocked next to conventional brands. If you can't find your organic favorites in your local grocery store, ask the manager to order them.

Publix offers its own Greenwise brand of organic foods, including canned vegetables, soy milk, eggs and apple juice. If you're lucky enough to live near a Whole Foods grocery store or other large natural foods chain, you'll find the prices are often competitive with those of conventional grocers.

Smaller health food stores often feature discounts, so it's not always cost-prohibitive to buy organic. But, going organic is always good for the planet

yvonnetan782

I'm nuts about nuts. My colleagues at work know if they're having a hankering for a peanut, they can always find some, in the shell, at my desk. I think nuts are nearly the perfect food. They're little nuggets of complete nutrition.
Nuts contain all three major nutrients -- protein, carbohydrate and fat. They're portable, natural, and satisfying. And when I say that they're healthy, that's just the tip of the iceberg.

The Food and Drug Administration (FDA) in 2003 approved a health label for some nut varieties that suggests that eating 1.5 ounces daily (along with a calorie-controlled diet that is also low in saturated fat and cholesterol) can reduce the risk of heart disease. Packages of almonds, hazelnuts, pecans, pistachios, walnuts and peanuts can carry this claim, but all nuts contain health benefits, as part of a healthy diet.

Good Fat Promotes Good Health
You may still think that all fats are bad, or that a no fat diet is best for weight loss and weight control. But that is old, old news. The truth is that all fats are not created equal. In fact, research shows that by consuming a certain type of fat, you can increase your immunity and maintain your weight.

People who eat nuts are healthier. A study published in the July 2005 issue of the Journal of the American Dietetic Association (JADA) shows that eating a handful of walnuts every day can help patients with type 2 diabetes achieve recommended intakes for polyunsaturated fatty acids (such as omega-3s), critical to protecting the heart. Other large-scale studies, including the Physician's Health Study, the Iowa Women's Heath Study and the Harvard Nurses Health Study, also found that eating nuts lowered heart disease risk. Other studies have shown that nuts help lower bad LDL cholesterol.

The new USDA Dietary Guidelines 2005 recommends eating less saturated fat from fatty meats and whole milk dairy, and suggest that people consume the majority of their daily fat calories from sources of polyunsaturated and monounsaturated fatty acids, namely from plant sources including nuts and seeds.

Don't be afraid to eat nuts as part of your healthy diet. Although high in fat, unlike butter or margarine, nuts contain the type of fats that promote heart health and immunity, including omega-3 fatty acids and monounsaturated fat. They also contain vitamins, minerals, and fiber. Nut butters can be healthy, and I recommend buying a brand made without hydrogenated fat or added sugars.

Some facts on nuts:


One ounce of nuts contains on average approximately 190 calories and ranges from 13 grams (cashews) to 22 grams of fat (macadamia nuts).
All nuts are cholesterol-free and are very low in saturated fat and sodium, naturally.
Nuts provide varying amounts protein, vitamins and minerals, carbohydrate and fiber.
Nuts are rich in immunity-promoting phytochemicals, important in preventing heart disease, stroke and other chronic diseases.
Nuts are low in saturated fat and contain no trans fat: they contain mainly heart-healthy monounsaturated and polyunsaturated fats.
Research shows eating nuts will raise the percentage of unsaturated fats and lower the percentage of the "bad" saturated fats in the bloodstream.
The American Institute for Cancer Research (AICR) supports the FDA decision to permit nutrient content claims for foods rich in omega-3s, given a link between omega-3s and reduced risk of some cancers. Walnuts are a beneficial source of this essential nutrient, an alternative source for people who don’t care to eat fish.
The American Heart Association (November 2002) recommends a diet containing a daily dose of omega-3-rich foods, such as fish, walnuts, flaxseed and some vegetable oils.
Nuts & Nutrition
Almonds: 1 ounce = approximately 24 kernels. Rich in vitamin E, folic acid and blood pressure-lowering minerals magnesium, potassium, calcium, phosphorus and iron. One ounce contains as much calcium as a 1/4 cup of milk and are the best whole food source of vitamin E in the form of alpha-tocopherol, a cancer-preventative antioxidant.

Walnuts: 1 ounce = approximately 14 halves. Walnuts are one of the most nutrient-dense whole food sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Also a good source of magnesium, phosphorus, and copper.

Pecans: 1 ounce = approximately 20 pecan halves: A good source of vitamin A, vitamin E, folic acid, copper, calcium, magnesium, phosphorous, potassium, manganese, zinc and B3 (thiamin).

Hazelnuts (filberts): 1 ounce = 20 hazelnuts. Rich in folate, vitamin E and B-vitamins, and calcium, magnesium and potassium. Pistachios: 1 ounce = approximately 47 kernels. Rich in minerals, especially potassium and phosphorous. A good source of carotenoids, a potent antioxidant.

Peanuts: 1 ounce = approximately 1 small handful. Peanuts are actually legumes, and are the highest in protein. Peanut butter and peanuts are rich in vitamin E, folate, potassium, and zinc.

Cashews: 1 ounce = approximately 18 cashews. An excellent source of copper and a good source of magnesium, iron, zinc and biotin.

Brazil Nuts: 1 ounce = approximately 6-8 nuts. These large nuts are rich in protein, copper, niacin, magnesium, fiber, vitamin E and selenium, noted as protective against cancer and as an immune-promoting mineral. Just two medium nuts contain 200 micrograms of selenium
Macadamia Nuts: 1 ounce = approximately 10-12 nuts. High in protein, fiber, healthy monounsaturated fats, potassium and magnesium.

Add Nuts to your Daily Diet

The secret to eating nuts is to include them in your daily menu instead of adding them. Because they're high in fat, they’re also high in calories... they're small nuggets of good nutrition, but a little goes a long way.

Mix it up: Eat a variety of nuts, but we're not talking chocolate covered peanuts or yogurt covered pecans. Best choices are whole or chopped nuts, dry roasted, raw or blanched.

Unshelled nuts are a good diet strategy. Working a little for your food improves your diet. It pays off if you need to shell them, because you tend to eat less. When nuts are shelled for you, they’re too easy to overeat.

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1. Never Trust the Front of the Package. No matter how enticing the claims on the front of that bag, box, bottle or can may seem, you need to spin that package around in order to get to the truth. "Always look at the ingredient list and the nutrition facts," Dr. Katz advises. "That’s the only place on a food package where you are guaranteed to get the truth… and nothing but the truth."

2. Pay Attention to the First Ingredient. Remember the ingredients are listed in order of abundance. Therefore, Dr. Katz advises consumers to pay careful attention to the first item on an ingredient list. "In a breakfast cereal, if the first ingredient is sugar, you have to ask yourself whether this is really a cereal product. I think if the first ingredient is sugar, it is a sugar product. That means it is more like a dessert."
3. Beware of Common Public Enemies. There are certain ingredients people should be certain to avoid at all cost. Dr. Katz says public enemies number one and two are partially hydrogenated oil and high fructose corn syrup. Other ingredients to look out for are artificial ingredients of any kind, especially those with long, chemical names. "You have to find them in a crowded ingredient list, and that’s kind of like looking for Waldo in the ‘Where’s Waldo’ game," he says. "It is looking for a familiar face in a big crowd. But, in this case, when you find partially hydrogenated oil in a crowded ingredient list, step away from the box and nobody will get hurt."

4. Look for a Short Ingredient List. According to Dr. Katz, this fourth clue is the most important one. "If someone were to ask me for just one tip about reading labels, I would tell them to look for a short ingredient list," Dr. Katz says. "In almost any food category, the shorter the ingredient list, the more wholesome the product." After all, he says, the foods that have the shortest ingredient lists of all are perfectly natural foods. For instance, the ingredient list in a banana is "banana"… and that’s it