Eat healthy on a “lean” budget: Whole Roasted Lemon Rosemary Chicken and Veggies

Whole Roasted Rosemary Lemon Chicken
Eat fit on a "lean" budget
Feeds 2-4 on $7

Ingredients:

1 Whole Chicken
4 Medium Russet Potatoes, scrubbed and peeled
5 Large Peeled Carrots
2 Stalks Celery
1 Lemon, halved
1 Head of Garlic
1 Tbs. Olive Oil
1 Tbs. fresh or dried Rosemary, finely chopped
Salt & Pepper

Directions:

Preheat oven to 400 degrees. Remove chicken from refrigerator let sit out a few minutes to take chill off. Peel carrots and potatoes. Rinse and strip and dice celery. Chop into large pieces. Place in medium size oven safe pan, slightly larger than the chicken. Lightly hit garlic to separate cloves and remove skin.  Add potatoes, garlic and veggies to pan. Rinse chicken inside and out, pat dry and remove giblets. Rub chicken skin with oil, add salt and pepper. Place rosemary and lemon halves into chicken cavity.  Place chicken on top of veggies in pan.

Put in oven: 20-25 minutes per pound of chicken. i.e., 4 lb. chicken takes 1 hour 20 - 40 minutes. Using a thermometer inserted into the chicken thigh, remove when it reaches 180 degrees. Remove from oven and cool 15 minutes before carving and serving.

Eat fit on a "lean" budget - Whole Roasted Rosemary & Lemon Chicken $7

Whole Roasted Rosemary Lemon Chicken
Eat fit on a "lean" budget
Feeds 2-4 on $7

Ingredients:

1 Whole Chicken
4 Medium Russet Potatoes, scrubbed and peeled
5 Large Peeled Carrots
2 Stalks Celery
1 Lemon, halved
1 Head of Garlic
1 Tbs. Olive Oil
1 Tbs. fresh or dried Rosemary, finely chopped
Salt & Pepper

Directions:

Preheat oven to 400 degrees. Remove chicken from refrigerator let sit out a few minutes to take chill off. Peel carrots and potatoes. Rinse and strip and dice celery. Chop into large pieces. Place in medium size oven safe pan, slightly larger than the chicken. Lightly hit garlic to separate cloves and remove skin.  Add potatoes, garlic and veggies to pan. Rinse chicken inside and out, pat dry and remove giblets. Rub chicken skin with oil, add salt and pepper. Place rosemary and lemon halves into chicken cavity.  Place chicken on top of veggies in pan.

Put in oven: 20-25 minutes per pound of chicken. i.e., 4 lb. chicken takes 1 hour 20 - 40 minutes. Using a thermometer inserted into the chicken thigh, remove when it reaches 180 degrees. Remove from oven and cool 15 minutes before carving and serving.

Oatmeal Cookie Recipe - withOUT butter

My 3 year old and I had such fun making cookies the other day. She pronounces the word, "Oatmeal" as "Opa-meal." So I thought that was a good name for these cookies.

Ingredients

• 1 cup applesauce


• 1 cup packed light brown sugar


• 1/2 cup white sugar


• 2 eggs


• 1 teaspoon vanilla extract


• 1 1/2 cups all-purpose flour


• 1 teaspoon baking soda


• 1 teaspoon ground cinnamon


• 1/2 teaspoon ground cloves


• 1/2 teaspoon salt


• 3 cups rolled oats


• 1 cup raisins - optional

Directions

1. Preheat oven to 350 degrees F (175 degrees C).


2. In a large bowl, cream together the butter, butter flavored shortening, brown sugar, white sugar, eggs, and vanilla until smooth. Combine the flour, baking soda, cinnamon, cloves, and salt; stir into the sugar mixture. Stir in the oats and raisins. Drop by rounded teaspoonfuls onto ungreased cookie sheets.


3. Bake 10 to 12 minutes until light and golden. Do not overbake. Let them cool for 2 minutes before removing from cookie sheets to cool completely. Store in airtight container. Make sure you get some, because they don't last long!

9am Crock Pot Spaghetti - make in the a.m for busy days

It's pouring rain outside, I have 2 business meetings, need to pick up kids from school, take them to jazz and tap dance and my mother in law is coming over for dinner and watch the kids while hubby and I steal away to dinner and a flick. Hmmm. Here is what I am making them for dinner.

9am Spaghetti Crock Pot

1 lb. extra lean ground turkey
Chopped onion, to taste
2 (1 lb.) cans tomatoes, cut up
1 (8 oz.) can tomato sauce
1 (12 oz.) can tomato paste
2 tbsp. parsley
1 tbsp. brown sugar or stevia
1 tsp. dried oregano leaves
1 tsp. dried basil leaves

1 tsp. summer savory
1 tsp. salt
1/4 tsp. pepper

Brown ground turkey meat and onion in fry pan, drain off fat; transfer to crock pot. Add remaining ingredients. Cover and cook on low for 6-8 hours. Serve over hot spaghetti. Can be made ahead and frozen. Tip: add diced veggies 10 minutes before serving OR alongside the pasta. Serve with garlic toast and side salad.

Dinner ready at 5pm. Easy and healthy.

My 5 Go-To Snacks

Healthy snacking is important to keep your mood and energy levels even. Here are my 5 Go-To snacks:

1. Fruit - Nature's energy foods and they're pre-wrapped: super easy to put in my purse or gym bag or keep in my travel cool bag in the car. Gala is my first choice. Sweet and crunchy. Bananas, pears, oranges, tangerines. Love them all.

2. Trail Mix - I make my own or buy it in bulk at the health food stores. Just a handful will fix my hunger pangs and keep my body and mind working at top speed.

3.  Water- Most people don't drink enough water. If you find you're hungry, drink a bottle of water. It fills you up and hydrates.

4. Protein bars - I always have them tucked in my purse, gym bag, glove compartment, kid's backpacks. Tip: Make sure and buy the non-chocolate covered type if you're keeping it in your car to avoid a melty mess.

5. String cheese - easy to pop in my purse. Protein and fun to eat.

My 5 Go-To Snacks

Healthy snacking is important to keep your mood and energy levels even. Here are my 5 Go-To snacks:

1. Fruit - Nature's energy foods and they're pre-wrapped: super easy to put in my purse or gym bag or keep in my travel cool bag in the car. Gala is my first choice. Sweet and crunchy. Bananas, pears, oranges, tangerines. Love them all.

2. Trail Mix - I make my own or buy it in bulk at the health food stores. Just a handful will fix my hunger pangs and keep my body and mind working at top speed.

3.  Water- Most people don't drink enough water. If you find you're hungry, drink a bottle of water. It fills you up and hydrates.

4. Protein bars - I always have them tucked in my purse, gym bag, glove compartment, kid's backpacks. Tip: Make sure and buy the non-chocolate covered type if you're keeping it in your car to avoid a melty mess.

5. String cheese - easy to pop in my purse. Protein and fun to eat.

French Toast Fingers - EZ Fit Parent Breakfasts for Busy Mornings

We've all seen the Frozen French Toast at the grocery store. Here is a healthier version that is more delicious and costs less, too. My kids love to dip the french toast sticks into honey, yogurt or syrup. 

Directions:

Heat non stick pan. Spray with non stick spray.

Scramble 3 eggs (2 egg whites, 1 whole egg)

2 Tbs. milk

Dip 1 slice sour dough in egg batter and brown both sides in pan. Cool. Slice toast into "fingers" almost to the crust. 

This will keep the toast from sliding into the toaster when you reheat it. And it's fun for kids to pull apart. Store in air tight containers in freezer to reheat on busy mornings. 

I keep the freezer stocked with Ready to Eat French Toast, protein rich edamame, portioned 2 minute brown rice and lean ground turkey

Serve alongside Fage greek yogurt and berries. 

How to make French Toast Fingers

We've all seen the Frozen French Toast at the grocery store. Here is a healthier version that is more delicious and costs less, too. My kids love to dip the french toast sticks into honey, yogurt or syrup.

Directions:

Heat non stick pan. Spray with non stick spray.

Scramble 3 eggs (2 egg whites, 1 whole egg)

2 Tbs. milk

Dip 1 slice sour dough in egg batter and brown both sides in pan. Cool. Slice toast into "fingers" almost to the crust.

This will keep the toast from sliding into the toaster when you reheat it. And it's fun for kids to pull apart. Store in air tight containers in freezer to reheat on busy mornings.

I keep the freezer stocked with Ready to Eat French Toast, protein rich edamame, portioned 2 minute brown rice and lean ground turkey

Serve alongside Fage greek yogurt and berries.

What's in this Fit Mom's Purse

What is in Fit Mom Kiana's Purse?

I love big, designer bags. My purses have to be big to hold all my stuff, I don't like to be without. Plus, I seem to end up with my 3 year old's blanket, toys and 8 year old's Ninetendo DS in my purse at the end of the day, too. This picture was taken in the morning, before my kid's stuff was piled in....

Here is what is in my purse:

Raw almonds and dried cranberries. Healthy snacking is key to preventing junk food binging. I snack all day, never let myself or my family get "starving."

Sugar Lip Balm: Love Love it. Unlike any other lip balm. Velvety and slightly plum colored. Truly makes my lips soft in 1 use, not waxy. Just don't leave it in the hot car..melts. $22.

Sugar free gum. In Chinese, there is a saying, "Hon How," or "itchy mouth." Sometimes you just want something in your mouth but aren't really hungry. I've found chewing gum satisfies my sweet tooth and keeps my kids busy for 5 minutes.

Custom crocodile wallet and check book. A fabulous custom made gift from my hubby. He designed it and had it made for our anniversary. Special love note embossed inside. Aww.

Guerlane Bronzer. Love it. Used it for years while on TV. Looks like natural sun on your face and shoulders.

Philosophy dual blush/bronzer. Silky and saves space: 2 in 1.

FitMomTV Pens. Useful giveaways.

Trish McCovey brush set. Lots in a mini pink leather pack.

Apricot Vanilla parfume. Natural scents and oils. Nothing fake.  Found out about this from Nicole Kidman. I only use this and Issay Miyake perfume. Any other perfumes give me a headache.

Blackberry to check email, take photos and videos of my kids.

Hair clip and hair band. I start the day with my hair down and it always ends up out of my face.

Stevia packs. Natural plant extract sweetner, when I need something sweet I add it to my coffee.

Wisp toothbrushes. Preloaded with toothpaste. Great for mid day freshner or before meetings.

Purse: Isabella Fiore. 

What’s in this Fit Mom’s Purse?

I love big, designer bags. My purses have to be big to hold all my stuff, I don't like to be without. Plus, I seem to end up with my 3 year old's blanket, toys and 8 year old's Ninetendo DS in my purse at the end of the day, too. This picture was taken in the morning, before my kid's stuff was piled in....

Here is what is in my purse:

Raw almonds and dried cranberries. Healthy snacking is key to preventing junk food binging. I snack all day, never let myself or my family get "starving."

Sugar Lip Balm: Love Love it. Unlike any other lip balm. Velvety and slightly plum colored. Truly makes my lips soft in 1 use, not waxy. Just don't leave it in the hot car..melts. $22.

Sugar free gum. In Chinese, there is a saying, "Hon How," or "itchy mouth." Sometimes you just want something in your mouth but aren't really hungry. I've found chewing gum satisfies my sweet tooth and keeps my kids busy for 5 minutes.

Custom crocodile wallet and check book. A fabulous custom made gift from my hubby. He designed it and had it made for our anniversary. Special love note embossed inside. Aww.

Guerlane Bronzer. Love it. Used it for years while on TV. Looks like natural sun on your face and shoulders.

Philosophy dual blush/bronzer. Silky and saves space: 2 in 1.

FitMomTV Pens. Useful giveaways.

Trish McCovey brush set. Lots in a mini pink leather pack.

Apricot Vanilla parfume. Natural scents and oils. Nothing fake.  Found out about this from Nicole Kidman. I only use this and Issay Miyake perfume. Any other perfumes give me a headache.

Blackberry to check email, take photos and videos of my kids.

Hair clip and hair band. I start the day with my hair down and it always ends up out of my face.

Stevia packs. Natural plant extract sweetner, when I need something sweet I add it to my coffee.

Wisp toothbrushes. Preloaded with toothpaste. Great for mid day freshner or before meetings.

Purse: Isabella Fiore.

Healthy Halloween Treats

I have done alot of things in my life: hosting tv shows, acting in major motion pictures, television dramas and comedies, commercials, producing, directing, writing and creating tv shows, interviews, music, art, sports and even accomplishing some of my travel dreams: hiking to the top of Machu Picchu in Peru, walking atop a glacier in Alaska and dining at the US Ambassadors home in Japan after performing in the City to name a few.

Discovered in 1911, Machu Picchu is one of the most beautiful locations in the world. The city is made of stones weighing up to 50 tons. How did they get up there? There weren't tractors back then.....

But, here is something I NEVER thought I would get to do. The other day I had the honor of leading my first born daughter's Brownie Troop in a fun Fitness and Food Class so they could earn their Badge.

From my point of view, for over 20 years, I've helped millions of people around the world learn about health and fitness. It's a whole new meaning to me when it's for my own children and their friends. Quite a significant part of my life.  It was a real treat.

My first born is now 8. Helping her Brownie Troop is so very special.
They grow up too fast.

What fun we had! Here is what we did.

Food:

Since Halloween is coming up, we made Spooky Snacks that were Apple Mouths with Straggly Teeth and Tongues.

Ingredients: Red and green apples, sharp knife (for adults only), almond slices and cheddar cheese.

Fit Mom bragging rights: I asked my daughter what the "tongues" should be made of and at first she said "Fruit Roll Ups." She quickly said, "No wait Mommy, those have too much sugar, let's use cheddar cheese slices and besides that tastes better with crunchy apples." (Sigh. This Fit Mom is so proud.)

After our Spooky Snacks, I taught them how to read the Nutritional Breakdown on packaged cereals and crackers. They quickly learned what to look for and all have fun picking the "healthier sweet cereal."

Fitness:

Then it was on to the Fitness part of the Badge. I led them through a fun Plyometric Obstacle Course that include jumping on a mini trampoline, hopping over hurdles and bunny hopping thru a fitness ladder. 

They had so much fun cheering each other on as they took turns on the course. Little did they know they were doing Plyometrics that are done by highly trained professional athletes for training to increase muscle speed and power. 

I have incorporated many Plyometrics into thousands of Kiana's Flex Appeal shows for ESPN. These exercises are a really fun way to lose fat and tighten your body FAST.

Here is a sample of a recent Plyometric workout I did for CBS Health, "Flab to Fab with Kiana." 

Flab to Fab CBS Health

For another convenient workout to do at home, try the Fitness Band DVD to tighten your entire body. It's a wonderful workout using the Fitness Band as resistance.

Fit Moms Lead by example.

Healthy Halloween Treats

I have done alot of things in my life: hosting tv shows, acting in major motion pictures, television dramas and comedies, commercials, producing, directing, writing and creating tv shows, interviews, music, art, sports and even accomplishing some of my travel dreams: hiking to the top of Machu Picchu in Peru, walking atop a glacier in Alaska and dining at the US Ambassadors home in Japan after performing in the City to name a few.

Discovered in 1911, Machu Picchu is one of the most beautiful locations in the world. The city is made of stones weighing up to 50 tons. How did they get up there? There weren't tractors back then.....

But, here is something I NEVER thought I would get to do. The other day I had the honor of leading my first born daughter's Brownie Troop in a fun Fitness and Food Class so they could earn their Badge.

From my point of view, for over 20 years, I've helped millions of people around the world learn about health and fitness. It's a whole new meaning to me when it's for my own children and their friends. Quite a significant part of my life.  It was a real treat.

My first born is now 8. Helping her Brownie Troop is so very special.
They grow up too fast.

What fun we had! Here is what we did.

Food:

Since Halloween is coming up, we made Spooky Snacks that were Apple Mouths with Straggly Teeth and Tongues.

Ingredients: Red and green apples, sharp knife (for adults only), almond slices and cheddar cheese.

Fit Mom bragging rights: I asked my daughter what the "tongues" should be made of and at first she said "Fruit Roll Ups." She quickly said, "No wait Mommy, those have too much sugar, let's use cheddar cheese slices and besides that tastes better with crunchy apples." (Sigh. This Fit Mom is so proud.)

After our Spooky Snacks, I taught them how to read the Nutritional Breakdown on packaged cereals and crackers. They quickly learned what to look for and all have fun picking the "healthier sweet cereal."

Fitness:

Then it was on to the Fitness part of the Badge. I led them through a fun Plyometric Obstacle Course that include jumping on a mini trampoline, hopping over hurdles and bunny hopping thru a fitness ladder.

They had so much fun cheering each other on as they took turns on the course. Little did they know they were doing Plyometrics that are done by highly trained professional athletes for training to increase muscle speed and power.

I have incorporated many Plyometrics into thousands of Kiana's Flex Appeal shows for ESPN. These exercises are a really fun way to lose fat and tighten your body FAST.

Here is a sample of a recent Plyometric workout I did for CBS Health, "Flab to Fab with Kiana."

Flab to Fab CBS Health

For another convenient workout to do at home, try the Fitness Band DVD to tighten your entire body. It's a wonderful workout using the Fitness Band as resistance.

Fit Moms Lead by example.

Top Foods for Men

TOP FOODS FOR MEN

1. Tomato Sauce. Men who eat a lot of tomatoes, tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard, who studied the eating habits of more than 47,000 male health professionals. They found that men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what the doctor ordered.

2. Oysters. Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose.

3. Broccoli. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It's one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.

4. Peanut Butter. If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvania State University compared the cholesterol-lowering effect of the American Heart Association's Step II Diet with a higher-fat diet based on peanuts. The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised levels of triglycerides and lowered levels of HDL.

"Peanut butter is a little higher in fat," says Penny Kris-Etherton, Ph.D., the lead author of the Penn State study. "But it's the type that's good for you -- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than could the AHA diet. Just don't go nutty plastering on the tasty spread, since it is high in calories.

5. Watermelon. Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.

Readers' Digest Magazine

May 2010

Top Foods for Men

TOP FOODS FOR MEN

1. Tomato Sauce. Men who eat a lot of tomatoes, tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard, who studied the eating habits of more than 47,000 male health professionals. They found that men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what the doctor ordered.

2. Oysters. Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose.

3. Broccoli. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It's one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.

4. Peanut Butter. If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvania State University compared the cholesterol-lowering effect of the American Heart Association's Step II Diet with a higher-fat diet based on peanuts. The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised levels of triglycerides and lowered levels of HDL.

"Peanut butter is a little higher in fat," says Penny Kris-Etherton, Ph.D., the lead author of the Penn State study. "But it's the type that's good for you -- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than could the AHA diet. Just don't go nutty plastering on the tasty spread, since it is high in calories.

5. Watermelon. Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.

Readers' Digest Magazine

May 2010

Top Foods for Women

Tofu. Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone. Isoflavones, plant chemicals in soybeans that have a structure similar to estrogen, may be the reason. Though animal studies form the bulk of the evidence, a human study found that 90 mg of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 mg of isoflavones a day may offer some relief from hot flashes. A half-cup of tofu contains about 25 to 35 mg of isoflavones.


Papaya. This tropical fruit packs about twice the vitamin C of an orange. Add it to your arsenal against gallbladder disease, which afflicts twice as many women as men.

After analyzing the blood of over 13,000 people, scientists from the University of California, San Francisco, found that women who had lower levels of vitamin C were more likely to have gallbladder illnesses. One medium papaya (about ten ounces), with its 188 mg of vitamin C and a mere 119 calories, is a refreshing source of the vitamin. The once exotic fruit now can be found in most supermarkets.

Flaxseed. Bakers use this nutty-flavored seed mainly to add flavor and fiber. But scientists see the tiny reddish-brown seed, rich in estrogenlike compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavor your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seeds in health food stores or in supermarkets on the flour aisle. They're easy to grind in a blender or coffee grinder. But get seeds -- there are no lignans in the oil.


Buffalo Meat. Due largely to menstruation, women tend to be anemic more than men. And low iron levels in blood can cause severe fatigue. To get a good dose of iron, try bison. Bison, or buffalo, meat is lean and has what diet-conscious women want -- lots of iron and less fat than most cuts of beef. "The iron content is about 3 milligrams in a 3 1/2-ounce uncooked portion," says Marty Marchello, Ph.D., at North Dakota State University. "That portion contains less than 3 grams of fat." Buffalo meat can help boost energy and lower weight. And you don't have to have a home on the range to get some bison anymore. You can pick it up at many supermarkets across the United States, or through mail order or on the Internet.


Collard Greens. This humble vegetable may help fight osteoporosis, which afflicts many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well. Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micrograms of the vitamin daily) were 30 percent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables -- Brussels sprouts, spinach, broccoli -- are all good sources of the vitamin. But collard greens, with about 375 micrograms per half-cup, are among the best.


Reader's Digest Magazine
May 6 2010

Top Foods for Women

Tofu. Foods high in soy protein can lower cholesterol and may minimize menopausal hot flashes and strengthen bone. Isoflavones, plant chemicals in soybeans that have a structure similar to estrogen, may be the reason. Though animal studies form the bulk of the evidence, a human study found that 90 mg of isoflavones was beneficial to bone (specifically the spine). And two other studies suggest that 50 to 76 mg of isoflavones a day may offer some relief from hot flashes. A half-cup of tofu contains about 25 to 35 mg of isoflavones.


Papaya. This tropical fruit packs about twice the vitamin C of an orange. Add it to your arsenal against gallbladder disease, which afflicts twice as many women as men.

After analyzing the blood of over 13,000 people, scientists from the University of California, San Francisco, found that women who had lower levels of vitamin C were more likely to have gallbladder illnesses. One medium papaya (about ten ounces), with its 188 mg of vitamin C and a mere 119 calories, is a refreshing source of the vitamin. The once exotic fruit now can be found in most supermarkets.

Flaxseed. Bakers use this nutty-flavored seed mainly to add flavor and fiber. But scientists see the tiny reddish-brown seed, rich in estrogenlike compounds called lignans, as a potential weapon against breast cancer. An exciting report at last year's San Antonio Breast Cancer Symposium showed that adding flaxseed to the diet of women with breast cancer effectively slowed tumor growth. You can flavor your muffins with flaxseed, but the easiest way to get the beneficial lignans is to sprinkle a few tablespoons of ground flaxseed on your morning cereal. Look for the seeds in health food stores or in supermarkets on the flour aisle. They're easy to grind in a blender or coffee grinder. But get seeds -- there are no lignans in the oil.


Buffalo Meat. Due largely to menstruation, women tend to be anemic more than men. And low iron levels in blood can cause severe fatigue. To get a good dose of iron, try bison. Bison, or buffalo, meat is lean and has what diet-conscious women want -- lots of iron and less fat than most cuts of beef. "The iron content is about 3 milligrams in a 3 1/2-ounce uncooked portion," says Marty Marchello, Ph.D., at North Dakota State University. "That portion contains less than 3 grams of fat." Buffalo meat can help boost energy and lower weight. And you don't have to have a home on the range to get some bison anymore. You can pick it up at many supermarkets across the United States, or through mail order or on the Internet.


Collard Greens. This humble vegetable may help fight osteoporosis, which afflicts many women late in life. In addition to getting adequate amounts of calcium and vitamin D, some studies suggest that vitamin K may have a bone-protective effect as well. Based on data from one of the largest studies of women, the Nurses' Health Study, researchers discovered that women who ate enough vitamin K-rich foods (at least 109 micrograms of the vitamin daily) were 30 percent less likely to suffer a hip fracture during ten years of follow-up than women who ate less. Researchers point out that dark-green leafy vegetables -- Brussels sprouts, spinach, broccoli -- are all good sources of the vitamin. But collard greens, with about 375 micrograms per half-cup, are among the best.


Reader's Digest Magazine
May 6 2010

The Other White Meat

Easy healthy dinner with Asian Twist


Pan sear pork filets in olive oil, brown both sides. Add few tsp. low sodium soy sauce. Cover and simmer few minutes. While it's simmering, chop green onions into fine pieces. 


Heat olive oil. Remove pork filets and top with green onions. Pour a little hot hot olive oil on top of green onions so they sizzle. Drizzle on low sodium soy sauce. 


Serve with brown rice and peas. Ah so goot.

Back to Basics

I Love Working Out!

Wow. I had a great workout today. I did a terrific back workout.  I picked the traditional exercises to strengthen the entire back and rear delts.

Here it is: 2 sets of 15 reps. each exercises. No resting in between sets.

1 arm rows
Seated cable rows
Wide grip pull downs
Seated close hand machine rows
Rear delt flys
Hyper extensions

How to make Pork Filets with an Asian Flavor

Easy healthy dinner with Asian Twist

Pan sear pork filets in olive oil, brown both sides. Add few tsp. low sodium soy sauce. Cover and simmer few minutes. While it's simmering, chop green onions into fine pieces.

Heat olive oil. Remove pork filets and top with green onions. Pour a little hot hot olive oil on top of green onions so they sizzle. Drizzle on low sodium soy sauce.

Serve with brown rice and peas. Ah so goot.

Get Back to Basics Workout

I Love Working Out!

Wow. I had a great workout today. I did a terrific back workout.  I picked the traditional exercises to strengthen the entire back and rear delts.

Here it is: 2 sets of 15 reps. each exercises. No resting in between sets.

1 arm rows
Seated cable rows
Wide grip pull downs
Seated close hand machine rows
Rear delt flys
Hyper extensions