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http://caloriecount.about.com/

I found some information on the worst foods to eat when you are dining out.

It is scary how many calories, carbs, sugar, fat and sodium are in some of these foods!!

Check out the full article here

Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans. Flaxseed can help reduce total blood cholesterol and LDL (”bad”) cholesterol levels — and, as a result, may help reduce the risk of heart disease. Flaxseed oil also contains omega-3 fatty acids, but it doesn’t have the beneficial fiber that the seeds have.

You can purchase raw flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.

Although the Institute of Medicine has not set a recommended daily intake for omega-3 fatty acids, it has established adequate intake amounts of between 1.1 and 1.6 grams a day for adults. One tablespoon of ground flaxseed provides 1.6 grams of omega-3 fatty acids. Tips for including flaxseed in your diet:

• Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
• Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
• Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
• Bake ground flaxseed into cookies, muffins, breads and other baked goods

 Please visit http://www.mayoclinic.com for more information.

• 1/3 cup(s) bread crumbs, Italian-style
• 1/4 cup(s) cheese, Parmesan, grated
• 1/4 teaspoon pepper, black
• 2 clove(s) garlic, pressed
• 2 tablespoon oil, olive
• 24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
• cooking spray
• 1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation

1. Preheat oven to 425°.2. Heat a large baking sheet in oven for 5 minutes.

3. Combine first 3 ingredients in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.

5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.

6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):

Calories: 295, Saturated Fat: 2g, Sodium: 388mg, Dietary Fiber: 0.5g, Total Fat: 10g, Carbs: 7g, Cholesterol: 101mg, Protein: 41.5g

Many food products sold today are full of additives that can contribute to poor nutrition.  For example, refined sugar is packed into many “healthy” food, like cereals and flavored yogurts, providing empty calories with no nutritional benefits.   Avoid products in which added sugar (also called high fructose corn syrup, dextrose, glucose, cane sugar and corn syrup) is one of the first ingredients. 

Many processed foods on the market today also contain way too much added salt, which can lead to high blood pressure and other health problems.  So read labels before you buy canned, frozen and packaged goods, and look for lower-sodium choices.

Another ingredient to watch out for is “hydrogenated” or “partially hydrogenated” oil, which signifies the presence of trans fat, the worst type of fat for your heart.  Look for products with zero grams of trans fat.

When shopping, a good rule of thumb is to go for the food products with the fewest ingredients and ideally, only ingredients that you recognize and can pronounce!

Chicken Tostadas

4 corn tortillas

1c fat free refried beans

1/4 c salsa (I use the pineapple chipotle salsa)

1 10 oz package grilled chicken (to make it easier, use packaged grilled chicken)

1/2 c shredded reduced fat cheddar cheese

1 c shredded lettuce

1 large tomato, diced

1/4 c fat free or light sour cream (i prefer the light sour cream)

1/4 c sliced scallions

Preheat over to 450 degrees.  Place the tortillas in a single layer on a baking sheet and bake until lightly crisped, about 6 minutes.

Spread each tortilla with refried beans, salsa, chicken and then top with cheese.  Return to oven and bake until heated and cheese begins to melt, about 3 minutes.

Top each with lettuce, tomato, sour cream and scallions.

 Here are some healthier choices to make when eating out:

• Always ask for salad dressing, sauces or gravies on the side.  If available, ask for low-fat options.
• Instead of mayonnaise or cheese, use ketchup or BBQ sauce as a condiment.
• Order fat-free/low-fat milk or water instead of a soda or milkshake.
• Always avoid fried foods.
• Instead of fries or chips order a baked potato or side salad.
• When your entree arrives, put half of your meal into a “to go” box.  Portions at restaurants are usually twice the “healthy” serving size.

These few changes can make eating out a healthy choice.

 A: I sure can help ya sister!  I have a couple of low-fat dips that I serve at almost every party.  Pair these yummy dips along with the pita triangle chips recipe and you will be a hit at your next party! 

Creamy Guacamole

1 1/2 c cubed peeled avocado (about 2 avocados)

1 c fat free or light (made with skim milk) ricotta cheese

1/3 c chopped onion

2tbsp chopped fresh cilantro

2tbsp lime juice

1tbsp seeded jalapeno pepper

1/2 tsp salt

place all ingredients in a food processor; process until smooth.  makes about 20 servings.  If you don’t have a food processor, just mush it all together with a fork…works great! 

30 calories per serving

Lowfat Ranch Dip

Hidden Valley Ranch packet

1 1/2 c sour cream (light)

1/2 c Mayo (light)

Blend and refrigerate.  EASY!

If you are constantly fighting insomnia night after night, it can cause problems during the day, such as fatigue, not being able to think clearly and feeling depressed or irritable. 

Talk to your doctor to help get yourself on a regular sleep schedule.  In the meantime, try following these suggestions as well:

• Go to sleep at the same time every night.  Also, get up at the same time each morning.
• Don’t nap after 3pm.
• Avoid caffeine, nicotine, and alcohol late in the day or at night.
• Exercise on a regular basis, but make sure you exercise at least five to six hours before bedtime.
• Eat dinner at least two to three hours before bedtime.  An active digestive system can keep you up at night.
• Keep your bedroom dark, quiet and cool. 
• Follow a routine to help you relax and unwind before sleep.  Examples: reading, listening to music or taking a bath.
• If you can’t fall asleep within 20 minutes or don’t feel drowsy, get up and read or do something that is not too active until you feel sleepy.  Then try going back to bed. 
• If you are a worrier, like me, make a to-do list before you go to bed. 
• Last and most important, use your bed ONLY for sleep and sex.  That means no TV’s in the bedroom.

I try my best to use these tips for getting a good nights sleep.   Most of the time I can usually get my 7-8 hours of sleep, although I do notice when I am stressed or have something weighing on my mind I am most apt to have insomnia.  Life is too short to sweat the small stuff.  Write down your worries and move on!

Happy ZZZZ’s.

For more healthy tips, please visit: www.EverydayHealth.com