Heart-Healthy Cupcakes

For most, February is all about Valentine's day. It's a day to express your love not just to your significant other, but all your loved ones. Chocolate, roses, teddy bears, cards, fancy dinners, jewelry and hearts, hearts, hearts!

But February is also American Heart Month. This month (not surprisingly!) is dedicated to raising funds as well as awareness for heart disease and stroke. I never really paid much attention to Heart Month in previous years. Unfortunately, this year, it has hit much closer to home. A dear family friend, Sue Smith, passed away February 2nd, due to a combination of an enlarge heart and diabetes. Sue was a lovely woman who worked at our church, Alpine, for years. She was always at the front door of the church to greet new-comers with her warming smile, and always eager to make anyone and everyone feel at home. Sue's death came as a complete shock to all of her loved ones and friends, she was only in her 50's, and seemed in good health. Sue always read my blog and supported and encouraged me with my cooking and baking over the past years.

To pay homage to Valentine's Day and American Heart Month, I made healthier cupcakes. I used low-fat ricotta cheese instead of fatty butter for the cupcakes, which are only 95 calories each and contain less than 1 gram of fat. The glaze is made with fat free cream cheese, to avoid unnecessary fat and calories. The cake is sort of like red velvet. Actually, it started as vanilla bean cupcakes, one of my very first posts, then I added red food coloring and a hint of cocoa. This recipe for heart- healthy cupcakes is in memory of Sue, I think she would've loved these!

Heart-Healthy Cupcakes

Makes about 16

1/2 cup minus 1 1/2 teaspoon low-fat milk (2%, 1%, skim)
1 vanilla bean
1/2 cup low-fat ricotta cheese
1 egg
2 egg whites
3/4 cup granulated sugar
1 1/4 cup minus 1 tablespoon flour
1/4 cup whole wheat flour
1 tablespoon unsweetened cocoa powder
Pinch salt
1 3/4 teaspoon baking powder
1/2 teaspoon vanilla extract
1 teaspoon red color

Glaze
4 oz fat-free cream cheese
3 drops red food coloring
1 teaspoon vanilla extract
powdered sugar (about 2 cups)

Preheat oven to 350 degrees. Fill cupcake tins with cupcake liners or use silcone cupcake molds. Lightly spray with cooking spray.

Slice open the vanilla bean and scrape out the seeds. Place the seeds and bean into the milk, set aside. Using an electric mixer, cream together ricotta cheese and sugar. Add egg and egg whites, beating after each. In a separate bowl, combine flours, baking powder, cocoa and pinch of salt. Slowly add to the ricotta mixture until completely combined. Remove the vanilla bean from the milk, squeeze out any moisture and discard. Add vanilla extract and food coloring to milk. Add milk to batter and mix until combined. Scoop batter into cupcake liners, bake for 20-25 minutes, until the tops have a rounded top, and a toothpick comes out clean. Remove from tins and cool.

To prepare the glaze: Use a whisk to cream cream cheese with the food coloring and vanilla extract. Mix in enough powdered sugar to make a glaze. Simply dip the tops of the cupcakes into the glaze, or drizzle over for a more dramatic look. Enjoy!

Cupcake

The Healthiest, Fudgy, Chocolatey and Chewy Brownies You'll Ever Eat!

I'm kind of a dork...

I've never been a fan of going out on weekends. For as long as I can remember, I've enjoyed spending my Saturdays watching cooking shows on PBS. I curl up on the couch with a hot cup of tea and watch my favorite chefs prepare delicious food. By the time the evening programming starts, I have been inspired to create a new recipe, head to the kitchen and get to cookin'. That's how this recipe came about.

This past weekend, I watched an episode of America's Test Kitchen. They conducted a taste test between homemade and box-mix brownies. Over 50% of the taste testers chose the brownies made from the mix, usually because they preferred the chewy texture. The show then tested recipe after recipe to find the perfect combinations and technique to make better-than-boxed brownies from scratch.

Unfortunately, the recipe for these particular brownies are nearly 250 calories a piece. For some, calories don't matter. But for me, 250 calories is an entire meal. There is no reason to sacrifice delicious food for a skinny waist, and that's why I set out to revamp the ATK recipes to be flavorful and chewy, but bold in flavor. They don't taste healthy, but they're 100 calories less per brownie than the original recipe. Like I've said before, anything can be made more nutritious with a few substitutions and a little know-how.

By replacing butter with low-fat Ricotta cheese and the majority of oil with applesauce, we maintain the moistness of the original recipe, but remove tons of unneeded fat and calories. I also made a few changes just to make these brownies that much more delicious, like using coffee instead of water. They don't taste like coffee, but the chocolate flavor is so much more pronounced. But, don't take my word for it. You'll have to try them yourself! Enjoy!

The Healthiest Fudgy, Chocolatey and Chewy Brownies You'll Ever Eat

Makes 24 2-inch Brownies
Adapted from Chewy Brownies

1/3 cup unsweetened cocoa
1/2 cup plus 2 tablespoons boiling coffee
2 oz unsweetened chocolate, finely chopped
5 tablespoons low fat ricotta
1/2 cup unsweetened applesauce
2 tablespoons canola oil
2 teaspoons vanilla extract
2 eggs
3 egg whites
2 cups sugar
2 tablespoons brown sugar
1 3/4 cup flour
3/4 tsp salt

Preheat oven to 350, line a 9x13 baking pan with nonstick foil. Move oven rack to lowest position.

In a large bowl, whisk cocoa and boiling coffee until smooth. Add unsweetened chocolate and whisk until the chocolate is melted. Whisk in Ricotta cheese, applesauce and canola oil.

In a separate bowl, whisk eggs, egg whites and vanilla until frothy, about 2 minutes. Add egg mixture to chocolate mixture, whisking until smooth, about 1 minute. Whisk in granulated and brown sugar until fully incorporated. Stir in flour and salt with a rubber spatula until combined.

Pour batter into prepared baking pan and bake until a toothpick inserted half way between the center and edge comes out with just a few moist crumbs, about 28-33 minutes. Cool in pan, and cut into 2 inch pieces. Top with powdered sugar. Enjoy!

Click below to enlarge nutrition facts

50 Calorie Cranberry-Orange Cookies

Recipes are like breast implants. You can't honestly accept compliments if they're not yours.

I literally cannot make a recipe without changing, tweaking or modifying it. Anyone can follow a recipe, but where's the fun in that? So, I adapted these cookies to my liking. Actually, that's not true. I had an idea for a cookie, found a recipe that had the right proportions of ingredients for the type of cookie I wanted to produce, and switched up the ingredients to my liking. And they turned out great! Not to mention, they're only 50 calories a piece! These cookies are chewy, perfectly sweet and filled with flavor. I made them more nutritious by replacing butter with ricotta cheese and swapping half of the white flour with whole wheat. This is the original recipe . As you can tell, I switched the recipe up quite a bit. And here it is:


50 Calories Cranberry Orange Cookies
Makes 30 cookies

1/3 cup low fat ricotta cheese
1/2 cup sugar
3/4 cup minus 1 tablespoon whole wheat flour
3/4 cup minus 2 tablespoons white flour
1/3 cup craisins (dried cranberries) finely chopped plus 30
1/2 cup powdered sugar + extra
1/4 cup orange juice + extra
1/4 teaspoon salt
1/2 teaspoon orange zest + extra
1/16 teaspoon fresh grated ginger
Pinch of cinnamon

Preheat oven to 300. Cover 2 cookie sheets with non-stick foil.

In a large bowl, use a whisk to cream ricotta cheese and sugar. Spoon flour into measuring cups and level. In a medium bowl combine flour, cranberries, powdered sugar, and cinnamon. Add flour mixture to ricotta and sugar. Beat until just combined. Mix in orange juice, orange zest and ginger until moistened. Form into a ball, wrap in plastic wrap, and refrigerate for 1 hour. Once chilled, roll dough into 30 1-inch balls. Place 2 inches apart on cookie sheets and lightly press with a fork. Bake for 25 minutes. Cool.


If desired, create a thick icing with orange juice and powdered sugar. Top each cookie with a dollop of icing, a pinch of orange zest and one craisin. Store in an air-tight container. Enjoy!

Click below to enlarge nutrition facts

Vegetarian Mediterranean Stir Fry

I must admit, I've always been a bit of a free-spirit. Growing up, I went against the grain and colored outside the lines. I've always embraced being different, and this is often reflected in my food. I literally cannot make a recipe without modifying it one way or another!


That's why I decided to change up the oh-so-common Asian stir fry. I swapped broccoli, water chestnuts and snap peas with yellow crookneck squash, zucchini, mushrooms and red pepper. Then, I added basil and rosemary, and replaced soy sauce with balsamic vinegar. Finally, I used brown rice instead of white rice, to add nutrients and fiber. This is the perfect post-workout lunch or I-have-10-minutes-throw-something-together dinner. Enjoy!

Vegetarian Mediterranean Stir Fry
Serves 2

2 cups cooked brown rice
1 medium crookneck (summer) squash, sliced then quartered
1/2 medium zucchini, sliced and quartered
4 small mushrooms, medium dice
1/2 medium red pepper, medium dice
1 large clove garlic, minced
Leaves of one large rosemary stem, finely chopped
4 large leaves basil, finely chopped + extra
Balsamic vinegar
Olive oil
Salt
Ground black pepper

Optional: Make a balsamic reduction while cooking the stir fry by simmering 1/4 cup balsamic vinegar in a small sauce pan, until reduced by about 1/3. Drizzle over the finished stir fry.

Heat a medium saute pan over medium-low heat. Lightly coat the bottom of the pan with olive oil. Add red pepper and cook until slightly tender, about 2 minutes, stirring frequently. Add garlic and rosemary and cook until garlic is slightly softened, about 30 seconds. Add squash and zucchini and cook until slightly tender, about 2-3 minutes, stirring frequently. Turn the heat to medium and add about 2 tablespoons balsamic vinegar, shaking the pan to toss. Add mushrooms, basil, rice and salt and pepper to taste. Stir and cook until mushrooms are softened, about 2 minutes. Remove from heat and top with finely chopped basil. If desired, drizzle with balsamic reduction. Enjoy!

Click below to enlarge nutrition facts

Recipes for Hair, Face and Body

Americans have become obsessed with what we put in our bodies. Organic food sales rise every year, and many families have made the choice to buy food products free of pesticides, antibiotics, preservatives and other chemicals. Our country spends millions of dollars every year on diets, detoxes and supplements and smoking is taboo. If we're so conscientious about what we put in our bodies, why aren't we more concerned about what we put on our bodies. If you use body lotion, you know that it doesn't just sit on top of your skin. Instead, it gets absorbed, much like how our bodies absorb nutrients from foods we eat. There's a rule of thumb that if you can't pronounce it, don't eat it. This should ring true for hair, face and body products as well. Methylchloroisothiazolinone (also used in glues and fuel products), Benzophenone, Disodium lauroamphodiacetate? These are just a few ingredients listed in common body and face washes, and unless you have a Bachelor's degree in English, I doubt these are easily pronounced. Instead of just nourishing our bodies from the inside out, let's start nourishing from the outside in as well.

I've been a fan of making my own body products since I was a little girl. My mom never knew if the concoctions in the fridge were for eating or for my face! While my friends were buying expensive hair treatments, I was slathering my locks with mayonnaise. When my friends were buying ten different bottles of acne wash, I was spreading honey on my face.

I've done extensive research on the benefits of natural foods on hair, face and body, and have written several recipes that I would use over store-bought products any day. Not only are homemade body products much healthier than store bought products, but much cheaper as well. Below are a few of my favorite beauty recipes, as well as a list of ingredients and their benefits. Feel free to use my recipes as a guide and mix and match to create your very own body products.

Feed your skin!

• Honey: Antiseptic, contains antioxidants
• Olive Oil: Moisturizer, contains antioxidants
• Sugar: Exfoliant
• Coffee Grounds: Exfoliant, caffeine which tightens skin, stimulates blood flow
• Coconut: Antiseptic, moisturizer, contains antioxidants
• Almonds: Exfoliant, contains Vitamin E, contains antioxidants
• Green and Black Tea: Contains antioxidants, antibacterial properties, anti-inflammatory
• Oranges: Contains Alpha Hydroxy Acids which sloughs off dead skin cells and promotes growth of new skin cells, contains antioxidants, anti-inflammatory

Remember, these recipes include perishable ingredients and should be used immediately or refrigerated in an air-tight container for up to 5 days.

Bring your scrubs, masks, moisturizers and rinses into the shower in an air-tight container to avoid getting them wet. You should always shave before using a body scrub, so your skin can get fully exfoliated.

Tropical Body Scrub

Makes enough for one treatment

This is a great exfoliating scrub with orange juice and lemon juice to slough off dry skin.

• 3/4 cup granulated sugar
• 1/4 cup brown sugar
• 1/4 cup shredded coconut
• 1 tablespoon honey
• 3/4 teaspoon grated ginger root
• 1 teaspoon grated orange zest
• 2 tablespoons orange juice
• 1 teaspoon lemon juice

Combine sugars, coconut, ginger and orange zest. Stir in honey, then lemon and orange juice. Shower as usual, then turn the shower head so you are not in the water. Rub the scrub over your entire body in circular motions (to stimulate blood flow), applying light pressure, for five minutes. Do not use this scrub on your face. If possible, wait an additional five minutes before rinsing. Rinse with warm water. Once dry, follow with an all-natural body lotion.

Wake-Up Exfoliating Scrub

Makes enough for one treatment

This scrub is a great way to start the morning. The caffeine from the coffee grounds stimulate blood flow and tighten skin, and the acidity from the orange juice leaves your skin feeling clean and silky.

• 1/4 cup brewed coffee grounds
• 1/2 cup granulated sugar
• 1/4 cup almonds, ground
• 3 tablespoons raw cane sugar (brown sugar if you don't have cane)
• 2 black tea bags
• 2 tablespoon orange juice

Combine coffee grounds, sugars, almonds and contents of the tea bags. Stir in orange juice. Shower as usual, then turn the shower head so you are not in the water. Gently massage the scrub over your entire body for about 5 minutes. Do not use on your face. If possible, wait an additional 5 minutes before rinsing. Follow with an all-natural body lotion.

Moisturizing Shower Cream

Makes enough for one treatment

Start moisturizing before you step out of the shower. This creamy mixture is perfect after using a body scrub. It's filled with antioxidants and moisturizing ingredients to leave your skin feeling hydrated and silky smooth.

• 1 cup water
• 2 green tea bags
• 1/3 cup old fashioned oats3 tablespoons honey
• 2 tablespoons olive oil
• 1/4 teaspoon grated orange zest
• 1/4 teaspoon almond extract

Microwave 1 cup of water for 1 minute, or until hot. Steep two green tea bags for 5 minutes. In a bowl, combine 1/4 cup plus 1 tablespoon brewed tea and oats. Add honey, olive oil, orange zest and almond extract. Mix together until the mixture is completely combined. Shower as usual, use a body scrub if desired and rinse. Turn the shower head so you are not in the water. Slowly massage the moisturizer over your entire body. Let the moisturizer soak in for a least 5 minutes, the longer the better. Rinse.

Strawberry Fields Face Scrub

Makes enough for 2-3 treatments

This scrub gently sloughs off dead skin cells from your face, while nourishing your skin with anti-oxidant-filled strawberries and honey.

• 1/2 cup old-fashioned oats, slightly ground
• 5 small strawberries, well mashed or slightly pureed, about 1/4 cup (frozen strawberries work just as well, just defrost and proceed)
• 2 tablespoons superfine granulated sugar (If you don't have this on hand, toss regular sugar into a food processor and pulse a few times)
• 5 almonds, finely ground
• 1 tablespoon honey
• 1 tablespoon milk

Combine oats and strawberries. Stir in honey and milk, then sugar and almonds. Moisten face, gently massage face with about a tablespoon of scrub. Let the scrub sit for up to 10 minutes, the rinse with warm water and pat dry.

Tightening Face Mask

Makes enough for several treatments

The ginger and orange zest in this mask act as gentle astringents, while the egg whites tighten the skin.

• 2 egg whites
• 1 tablespoon milk
• Pinch grated ginger root
• 1/4 teaspoon grated orange zest

In a bowl, whip egg whites, milk, ginger and orange zest until frothy. Wash your face as normal and pat dry. Use your fingers to apply a light coating of the mask all over your face, avoiding your eyes. Let the mask dry for up to 15 minutes, then rinse with warm water and pat dry.

Conditioning Hair Mask

Makes enough for 2-3 treatments

This hair mask nourishes your hair with antioxidants and vitamins, and leaves your hair incredibly soft and shiny.

• 1/4 cup plain or vanilla yogurt
• 1/4 cup pureed pumpkin
• 1 tablespoon olive oil
• 1 tablespoon milk
• 1 tablespoon coconut powder (If coconut powder is not readily available, use 1/2 tablespoon coconut milk instead)
• 1 teaspoon honey
• 1/2 teaspoon vanilla extract

In a bowl, combine yogurt, pumpkin and olive oil until the oil is fully incorporated. Stir in milk, coconut powder, honey and vanilla. Wash hair as normal, do not condition. Squeeze water out of hair, and coat hair with about 1 tablespoon (2 if your hair is very long or thick) of mask, starting from the bottom and working your way up. Let the mask sit for 5 minutes before rinsing. To deep condition your hair, coat your hair with 2 tablespoons of mask. Wrap your hair with plastic wrap, and then wrap a hair towel over the plastic wrap. Let the mask condition your hair for up to an hour before rinsing well with warm water.

Shiny Hair Rinse

Makes enough for one treatment

This rinse protects your hair with antioxidants and makes it incredibly shiny.

• 2 cups water
• 2 green tea bags
• 2 black tea bags
• 1 tablespoon orange juice
• 1/4 teaspoon vanilla extract

Microwave two cups of water in separate cups, for 1 minute. Place green tea bags in one cup and black tea bags in the other cup. Steep for 5 minutes. Measure out 1/2 cup green tea, combine with 1 cup of black tea, orange juice and vanilla extract. Wash hair as usual. Right before getting out of the shower, squeeze the water out of your hair. Pour the rinse evenly over your hair. Let the rinse soak into your hair for a few minutes, then squeeze out your hair. Do not rinse.

Lemon-Poppy Seed Cookies

Think of the last time you ate a 'healthy' cookie. It probably tasted something like cardboard, right? That's the problem for us health freaks-cuisine can easily be made healthier, but it gets complicated with baking. Baking is a science, so it's hard to swap out fattening ingredients with more nutritious ones- it completely changes the chemistry of the recipe! But with a little know-how, you can make a delicious, and nutritious cookie. I put my know-how to work with these Lemon-Poppy Seed Cookies. I saw the original recipe in Martha Stewart Living Magazine, and like a mad scientist set out to make a lower calorie, guilt-free version. I swapped oil with yogurt, sugar with Splenda, and white flour with whole wheat. Friends and family agree, this recipe is a keeper! Enjoy with a hot cup of tea!




Lemon-Poppy Seed Cookies
Adapted from http://www.marthastewart.com/recipe/lemon-poppy-seed-cookies-edf
Serves 26

1/2 cup whole wheat flour (spooned and leveled)
1/8 tsp table salt
1/4 tsp baking soda
1/4 cup Splenda
1/4 cup sugar
2 large egg yolks
2 tbsp poppy seeds
1 tbsp fat-free vanilla yogurt
1 packed tsp finely grated lemon zest
1 tsp lemon juice
seeds from 1/2 vanilla bean (or 1/2 tsp vanilla extract)

1. Preheat oven to 350.
2. In a medium bowl, combine flour, salt and baking soda.
3. In a small bowl mix together sugar, Splenda, egg yolks, poppy seeds, yogurt, lemon zest, lemon juice and vanilla seeds.
4. Stir mixture into flour until just combined.
5. Drop dough by teaspoons 2 inches apart onto a Silpat or parchment paper-lined cookie sheets. 6. Bake cookies 10-14 minutes, rotating 1/2 way through. Cookies should be lightly golden brown.
7. Transfer to wire racks and cool completely.
8. Store in an air-tight container.

Nutrition Facts
Calories: 23 Fat: .7 g Cholesterol: 15.5 g Sodium: 23.4 mg Carbohydrates: 4.3 g Fiber: .3 g Protein: .6 g

Seriously Healthy Mocha Frozen Yogurt

Relish Magazine recently published a page full of low-fat, frozen yogurt recipes. While a food may be low fat, that does not make it healthy. Some recipes had over 200 calories per serving, which means this recipe can only be eaten as a treat once in a while, and you might as well eat real ice cream, cream and all. I don't want to 'make room' in my diet for anything, I want to be able to eat dessert without sizing up my belly in the mirror afterward.

I was inspired by their Mocha Frozen Yogurt recipe. Although each serving (8 total) contained only 120 calories, the recipe called for an entire pint of chocolate milk. There is nothing healthy about a pint of chocolate milk! So I set out to revamp their Mocha Frozen Yogurt, cut out the chocolate milk, the granulated sugar, and even more fat. The result? A creamy, tangy, chocolaty, coffee-y, frozen yogurt, with only 39 calories per serving- and zero guilt.

Seriously Healthy Mocha Frozen Yogurt
Makes about 11 servings (1.5 ice cream scoops or 2 large cookie dough scoops)

2 cups plain, fat free yogurt
1 cup vanilla, fat free yogurt
1 tsp vanilla extract
1/2 cup fat free milk
2 1/2 tsp espresso powder
1 tbsp + 1 tsp unsweetened cocoa powder
1/2 cup Splenda no calorie sweetener
Pinch cinnamon

In a small sauce pan, heat the milk over very low heat. Whisk in the espresso powder, cocoa powder and Splenda until dissolved. Do not boil. Set aside to cool. In a separate bowl, combine yogurt and vanilla. Stir in the cooled milk mixture and cinnamon. Freeze in an ice cream freezer according to manufacturer's instructions. Immediately scoop into small bowls or ramekins, cover and freeze. Enjoy!

Calories: 39
Fat: .1g
Sodium: 43.9mg
Total Carbs: 7.6g
Fiber: .1g
Sugars: 4.6g
Protein 3.0 g

10 things to start TODAY for a healthy body

As much as possible, I try to live an alternative lifestyle? Before you start thinking that I'm healing myself with crystals or praying to rocks, hear me out. Before I turn to vitamins, supplements or other pills which claim a healthy body, I turn to more natural means of wellness. For example, I believe that everything our bodies need can be found in foods, most of which can be found at the local grocery store. So, here's my list of ten things which I personally do, to stay well and have the healthiest body possible.

1. Exercise. ....Need I say it? Exercising is the best thing you can do for your body. All you need is 30 minutes each day, which (NO EXCUSES!) everyone can make time for. Whether it's running on a treadmill, mowing the lawn, jumping on the trampoline with the kids, or walking on your lunch break, do your body a favor and get moving!

2. Add lemon to your water ....When I first started living a healthier lifestyle, the thing I struggled with most was drinking water. Yes, one of the FEW things we must do as humans to stay alive. It's bland, and I forced myself to chug it to get it down...Which then made my stomach feel like I had swallowed a bunch of chlorinated pool water. I hated water. So, I tried mixing it up a bit, and added lemon to my bottles of water. Not only was it delicious and easier to drink, but it seemed to help me lose weight. I'm not promising that you'll lose ten pounds only by adding lemon to your water. However, I personally noticed I had an easier time losing weight when I added lemon water to my healthy diet and exercise plan.

Not looking to lose weight? Lemon is packed with Vitamin C, which can help ward off colds and other infections. Lemons are also believed to be a diuretic, which can be helpful for people with history of kidney stones and other urinary tract ailments. Want even more health benefits? Add a pinch of cayenne pepper to each bottle of water. Doing this helps increase circulation and can aid in weight loss.

3. Start Stretching ....Most people think of stretching as a warm-up or cool-down before and after exercise. Have you ever thought about stretching to start and end your day? All day every day, your muscles are working. Walking, talking, eating, driving, playing with the dog, picking up the baby; these are the daily activities you need healthy muscles to perform. Stretching promotes flexibility, which can prevent strains, sprains, pulled muscles and other injuries. Stretching also increases circulation, which improves blood flow to muscles. Finally, stretching can relieve stress by stretching tight, tense muscles. To keep muscles in tip top shape, make sure to stretch in the morning to prepare for the day and at night to release tension from the day's activities.

Lightly stretch your calves and thighs by sitting on the floor with your legs straight in front of you and reaching for your feet. Stretch your quads by standing on one foot, and pulling your lifted foot towards your buttocks. Stretch your arms and shoulders by reaching each arm across your chest and pulling back with the opposite hand. Hold each stretch for 30 seconds, and complete each stretch twice. Breathe deeply, to deliver oxygen to the muscle being stretched.

4. Eat Flax.... Flax seed has been around for centuries, but it's powerful health benefits are often over-looked. Flax seed contains Omega-3 essential fatty acids. Omega-3s are the 'good' fats, which are known to aid in weight loss, as well as promote a healthy heart. Flax seed is also packed with Lignans, which have antioxidant properties. Finally, flax seed is practically pure fiber, which can aid in digestive regularity and health. This tiny seed packs both insoluble and soluble fiber. So, how do you incorporate flax into your diet? Flax doesn't have a particularly strong taste, but it is easily disguised in many dishes. Fruit smoothies, oatmeal, even homemade bread and pizza dough are great foods to add flax seed. If you're concerned about any grittiness, try ground flax. Many readily available breads and cereals also contain flax, tasty and easy ways to get huge health benefits!

5. Exercise your brain....Everyone knows that exercise keeps your body in shape, but have you given much thought about your brain? Keeping your brain sharp and active can promote overall health and wellness. Studies have shown that keeping an active brain via math and word puzzles and games may help delay or decrease your risk of Alzheimer's. I, personally, have found that when my brain is sharp, I feel better overall. So what are some fun ways to give your mind a workout? Crosswords, scrambles, Sudoku, solitaire, even thought provoking board games, and of course reading! Want to kill two birds with one stone? Play solitaire on your Ipod while you're on the treadmill or read a book while you're on the stationary bike.

6. Eat your veggies...(And fruit)!....You've probably heard it a million times, so why aren't you getting the recommended 5 servings of both fruits and vegetables? Life can be stressful, so many people reach for the quick and easy frozen dinners and packaged foods, instead of fresh fruits and vegetables. Though packaged foods may contain 'natural' ingredients, they're lacking the vitamins, minerals, and antioxidants which fresh produce has to offer. To get the most out of the health benefits from fruits and vegetables, follow the Rainbow Rule: Eat a different colored fruit or vegetable with every meal. Each colored vegetable and fruits contains unique health benefits. For example, red foods contain lycopene which can lower the risk of cancer. While blue foods offer fiber and Vitamin C. Try making smoothies with fresh berries, or make chili with fresh beans and tomatoes.

7. Get Fat!.....No, I'm not telling you to start eating chocolate and gain weight. It's time to swap out the saturated fats with 'good' fats. Saturated fat raises the levels of cholesterol in your blood, and can lead to weight gain. Also, it's time to get rid of Trans Fat, which was invented to make foods taste better and last longer. Saturated fats are found mostly in animal products, such as beef, poultry, pork, eggs,and butter. Trans fat are very prominent in fast food. So what are the good fats? Monounsaturated fat and polyunsaturated fat. Monounsaturated fats lower cholesterol while raising HDL cholesterol-the good cholesterol. Monounsaturated fats are found in nuts, avocados and olive oil. Polyunsaturated fat also lowers cholesterol and is found in fish such as salmon, and corn and soy oils. So instead of snacking on cheese or other fatty foods, try a handful of almonds or walnuts.

8. Get your 8!..... It can be difficult, impossible or even inconvenient to get 8 hours of sleep every night. You might rethink your schedule, though, because sleep may be more important than you thought. A good night of sleep does a whole lot more than just keep you alert the next day. Studies have shown that sleep can reduce stress, aid in weight loss, help your body overcome illness and injury, even reduce your risk of cancer. For many of us, 8 hours of sleep is unrealistic. Between work, kids, and other obligations, it can be impossible to get a full night of sleep. So how can you get the most out of your typical night of sleep? Here's a few ideas.

• Refrain from caffeine after 3PM.


• If you exercise at night, be sure to end at least an hour and a half before bedtime.


• Cool off your room, it's been proven that most people sleep better in a cooler room than a warmer room.


• Avoid before-bed-snacks, and eat your last meal at least one hour before bed.


• Get relaxed before getting into bed: try a warm bath, light stretching, reading or a warm mug of chamomile tea.


• Turnoff all distractions: If you like to fall asleep with the TV on, set it on a timer, to go off shortly after you fall asleep. (Even if the volume is muted or low, the light can affect your sleep)


• Set a gentle alarm: Being woken up by what seems like a bomb siren is not a good way to end an otherwise good night of sleep. Try a medium-volume radio alarm, an alarm that starts quiet and progressively gets louder, or a spoken alarm.

9. Meditate.... There are many misconceptions about meditation. It's portrayed in movies and TV shows as something only monks, new agey people and yogis participate in. Some people also think of meditation as a quiet time in which you think of nothing, become enlightened, and levitate. Sorry, guys, but so off base. For me, meditation is a quiet time, but that's it. In a busy, hectic life, I rarely have time to just sit and breathe. It's a great way to start the morning, regroup anytime, or end the day. Don't feel like you need to come out of meditation feeling like you've connected with a higher power or you've finally 'understood' the world. You should, however, feel cool, calm, collected and ready for whatever is next.
Never meditated before?

Here's the basics: Sit on the floor with your legs criss crossed. Straighten your back and place your hands lightly on your knees. Close your eyes, and concentrate on your breathing. Breathe slowly in through your nose, and out your mouth. Do not try to think about 'nothing.' If your thoughts wander, bring yourself back to concentrating on your breathing. Without moving, try to individually feel the presence of each body part, starting from your toes, and working your way up. Continue to concentrate on your breathing. Once you feel you have regrouped and slowed both your heart rate and breathing, slowly open your eyes and stand, and continue on with your day. Once you have practiced basic meditation, try to quiet your mind so that you can hear your heart beating. This take ultimate relaxation and quiet, so do not get frustrated if you can't hear it for a while.

10. Drink your tea.... Finally, drink your tea. Black, green, white and oolong teas are all jam-packed with antioxidants. These antioxidant can help ward off cancer, lower cholesterol levels and even prevent blood clot. Green tea is also a very common aid for weight loss. Be careful, though: Studies have shown the adding milk or cream to your tea can deplete the antioxidant levels in your tea. Be ware of caffeine in tea, and if you're drinking a cup before bed, choose a decaff variety.

These ten things are what I am doing to improve and work toward the ultimate healthy body, without pills, products or any unnatural means. Try them out, some may work for you better than others, some you may not like at all, but all of them lead to a healthier you in one way or another!

Greek Style Butternut Squash and Lamb

Yesterday I was in the mood for something new, so when I saw the lamb loins in the fridge, Greek was a no brainer. I ran to the store and bought everything I would need for lunch, and set to work. This recipe is really tasty, and of course really healthy. The squash offers 'good' carbs, and the lamb is packed with protein. I loved using the fresh herbs and citrus throughout the whole dish. It made everything taste light and fresh! Keep in mind: 8 ounces of butternut squash is 90 calories, 2 ounces of lamb (without the bone) is 114 calories, and 1 ounce of fat-free feta cheese is only 35 calories. A whole tub of fat free Greek yogurt is only 80 calories, and I used 1 tablespoon at the most! This whole recipe is about 239 calories, without the mint sauce. I really liked this recipe and hope you will too. Happy cooking, and enjoy!

Greek Style Butternut Squash and Lamb With a Mint-Greek Yogurt Sauce

Makes 2 servings

2 medium lamb chops or loins (about 3 ounces each)

1 medium sized butternut squash (about 1 pound)

2 oz Fat free crumbled feta cheese

Marinade:

1 large garlic clove, minced

1 tablespoon fresh lemon juice

1 teaspoon minced fresh basil (about 1 large leaf)

1 teaspoon olive oil

sea salt

Squash Seasonings:

1 teaspoon paprika

2 teaspoons fresh orange zest

2 teaspoons minced fresh basil (about 2 large leaves)

1 garlic clove, minced

olive oil

black pepper

salt

Greek Yogurt Mint Sauce:

2/3 cup fat-free Greek yogurt (1 store bought single serving)

1/4 teaspoon olive oil

1 tablespoon minced fresh mint

1/2 teaspoon fresh lemon zest

1/2 teaspoon fresh orange zest

1 tablespoon fresh orange juice

1 teaspoon fresh lemon juice

1/2 teaspoon honey

pinch pepper

Preheat oven to 350 F

1. For the marinade, combine garlic, lemon juice, basil, olive oil and a pinch sea salt in a zip-top bag.

2. Place lamb loins or chops into the bag, shake to coat each with the marinade, and refrigerate until needed.

3. Peel and de-seed the butternut squash and then chop into cubes about 1 to 1 1/2 inches

4. In a large bowl toss the squash with the paprika, orange zest, basil, garlic and black pepper and a drizzle of olive oil.

5. Arrange squash onto a foil-lined cookie sheet, and bake for 30-45 minutes, or until tender. 6. To make the Mint sauce, simply combine the Greek yogurt, olive oil, mint, lemon and orange zest, lemon and orange juice, honey and pinch pepper to taste. Refrigerate until ready to serve.

7. 10 minutes before the squash is done, heat a large skillet with a light coating of olive oil.

8. Cook both sides of each piece of lamb until lightly browned, and the center is light pink, about 3-4 minutes each side.

9. Evenly distribute the squash between two plates, and sprinkle an ounce of feta cheese over each.

10. Place lamb over squash, and serve with the mint sauce on the side. Enjoy!

Roasted Red Pepper and Feta Wrap

This afternoon, I had made up my mind to make a roasted red pepper pita for my newest post. After preparing everything I needed, I grabbed the package of pita pockets that have been sitting in our pantry and set to work. That is...Until I realized the pitas were FAR past their expiration date. I substituted the pita for a whole wheat tortilla and the result was surprisingly delicious. Dare I say, it was better than my beloved Pepper Pitas! The best part? It's insanely low calorie for such a big wrap. In total, the whole wrap (which kept me full until dinner) summed up to around 175 calories. Really. And the tortilla that I used had tons of fiber, and only 6 net carbs.

The flavors of the wrap blend perfectly together. The natural sweetness from the roasted red peppers and balsamic vinegar play off each other perfectly. The feta adds just enough tang and creaminess. This wrap is simple, quick, tasty and seriously healthy. Just a note, it's much easier to eat this with a fork! Have fun and enjoy!


Roasted Red Pepper and Feta Wrap
Makes 1 serving

1 red bell pepper
1 ounce onion, sliced (about 1/4 cup)
2 tablespoons balsamic vinegar
1 whole wheat, low carb tortilla (I like La Tortilla Factory Whole Wheat low carb)
1 ounce fat free crumbled feta cheese (I like President brand)
Olive oil

1. Place the red pepper on the burner, directly on a medium flame.

2. Char the pepper on each side, turning until the whole pepper is black

3. Once the pepper is charred, place it in a zip top plastic bag, and seal. (This softens and steams the pepper.) Leave in the bag for 5 minutes.

4. Rinse the black skin off the pepper under cool running water.

5. Slice the pepper into about 1/4 inch wide slices, and pat dry.
6. In a small sauce pan, heat balsamic vinegar over very low heat to reduce. (Reducing creates a thick sauce. Vinegar should simmer until reduced to about 1/2 the volume)

7. Meanwhile, heat a medium skillet over low heat.

8. Lightly grease the skillet with olive oil, and add the onions, stirring for about a minute, or until the onions are barely translucent.

9. Add the pepper slices to the onions, and stir for about 2 minutes.

10. Once the vinegar has reduced, pour it in with the onions and pepper, stir and remove from heat.

11. Let the vegetables cool for a minute or two, then spoon them onto the tortilla in a line about 1/2 way to the middle.

12. Sprinkle the feta cheese evenly on the vegetables. 13. Roll the tortilla and serve the wrap with the crease side down, for easy eating!

Lemon and Herb Whole Wheat Pasta

All the 'Eating' holidays have passed: Halloween, Thanksgiving, Christmas, New Years and Valentines day. Whoever made up these holidays were smart to place them in the winter- when those extra pounds you gain are hidden under your sweaters and coats! As quickly as Valentines day has passed, so has my chocolate craze; It's back to healthy eating, and that means healthier recipes, too!

Many people who follow a healthy diet tend to avoid pasta. It's filled with starchy carbs and little nutritional value. I love pasta, and it was one of the hardest foods to 'give up.' However, I recently discovered Whole Wheat pasta. I always saw it in the grocery store, but I expected that common aftertaste that accompanies many wheat foods. What I found, though, was a flavorful spaghetti that I happen like better than the white pastas. And it's packed with fiber and protein and just 180 calories per serving.

This recipe goes beyond being good for your figure: Garlic is potent with antioxidants and is known to help prevent cancer and heart disease. It's also a natural antibiotic, helping to ward off colds. Olive oil contains monounsaturated fats, the 'good' fats. Olive oil also contains antioxidants which can promote heart health. Lemon also contains antioxidants which have anti-cancer properties, as well as tons of Vitamin C! Rosemary ALSO contains anti-cancer properties and can act as a mild diuretic, helping reduce inflammation in the body. Besides this recipe being delicious, it's great for your weight and health...So get cooking!

Lemon and Herb Whole Wheat Pasta
Makes 1 serving
2 ounces (or 1 serving) Whole Wheat spaghetti (I like Ronzoni Healthy Harvest)
1 medium clove garlic
1 teaspoon total of dried or fresh herbs such as rosemary, basil, oregano
1 teaspoon lemon zest
1 teaspoon olive oil
fresh lemon juice
sea salt
pinch black pepper

1. Prepare the pasta as according to the package, making sure to generously salt the water.
2. While the spaghetti is cooking, finely mince the garlic.
3. Combine herbs, a pinch salt and black pepper and garlic.
4. Using the side of a large knife, form a paste by dragging the knife repeatedly over the garlic mixture. (Use a few drops of olive oil if needed)
5. Combine the lemon zest and garlic paste together.
6. When the spaghetti is cooked, drain and rinse.
7. Empty the water from the spaghetti pot, and return to medium-low heat.
8. Heat the olive in the pot, and stir in the garlic, lemon and herb paste.
9. Finally, add the pasta to the pot, and toss with the oil and garlic and herbs, until heated.
10. Serve with a pinch of lemon zest, and a squeeze of fresh lemon juice. Enjoy!

Apple Cinnamon Buckwheat Pancakes

My favorite breakfast food is pancakes. Before I started being health conscious, I would eat pancakes night and day. Walker Brothers in Lake Zurich was my go to spot: Their chocolate chip pancakes are to die for, and the bacon pancakes satisfied my salty and sweet cravings all in one. I remember a particular time I was at the ER for my back, and all I wanted was pancakes. I was released around 9PM and my mom drove me straight to Walker Brothers so I could have my pancakes before they closed. I had a plate of bacon AND a plate of chocolate chip pancakes. Those pancakes made me feel better than any medicine I've ever been given at the hospital!

This morning, my pancake craving came back- and with a vengeance! However, I didn't want to ruin my healthy eating streak, so I set out to make a healthy pancake recipe. I flipped through my mom's big, red Better Homes and Garden cookbook, looking for a semi-healthy recipe I could use. All of the recipes contained outrageous amounts of fat, sugar, and carbs! Finally, I decided on the basic pancake recipe, and completely revamped it. Instead of white flour, I used buckwheat. I cut the oil in half, and substituted the rest with apple sauce. I added a bit of ground flax seed for some extra fiber, and a bit of apple for some crunch!

I was ecstatic as to how well the pancakes turned out! I was expecting an aftertaste from the buckwheat flour, but instead I was pleasantly surprised with a subtle nutty flavor! There was just enough cinnamon and it married wonderfully with the apples. Unlike fluffy 'white' pancakes, these hotcakes are a bit dense, only because they're jam-packed with nutritious ingredients. But they taste so great, you would never know that their healthy!

Since my first three recipes can make you gain 10 pounds by just looking at them, I feel it necessary to share a heart-attack free recipe. These pancakes are a mere 76 calories EACH, with two grams of protein and only 13 grams of carbs! These pancakes make for a heart, guilt-free breakfast, that will fill you up until lunch! Some of the measurements are a bit hard to measure, as they were cut in half from the original Better Homes and Garden recipe. The half tablespoons and half beaten egg can easily be eyeballed, though. Enjoy!


Apple Cinnamon Buckwheat Pancakes
Makes 6 pancakes

1/2 cup + 2 tablespoons Buckwheat flour
1 1/2 teaspoons baking powder
1/2 tablespoon sugar
1/4 teaspoon salt
2 teaspoons ground flax
1/2 teaspoon cinnamon
1/2 beaten egg
1/2 cup milk (I used skim)
1/2 tablespoon vegetable oil
1/2 tablespoon apple sauce ( I used all natural, sugar-free)
1/2 apple, grated

In a mixing bowl, combine all dry ingredients. In a separate bowl, whisk egg, milk, oil, and apple sauce until combined. Stir in the grated apple. Add the wet ingredients to the dry, and whisk until just combined. Heat a griddle over medium-low heat, and lightly grease with shortening or vegetable oil. Using a 1/4 measuring cup, drop the batter on to the griddle, leaving 1-2 inches between each pancake. Cook each side for 2-3 minutes, until lightly browned. The pancakes are ready to flip when the edges have slightly pulled away from the pan, and the batter on top starts to release bubbles. While cooking the pancakes, place cooked pancakes on a plate and cover. This keeps them warm, and softens the crispy sides. Enjoy!