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The Effects Of Fish Oil On Pregnancy

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By: Evelyn Dayag

If you are pregnant, you need to be careful about consuming fish oil and be aware of the facts and effects that fish oil can have on your baby. Don’t put yourself and your baby at risk by remaining ignorant of facts and important information. You also need to understand that many of the foods and vitamins you take as an adult can have a negative impact on your unborn baby.

The fish oil in fish oil vitamin supplements can come from two sources, and this is what you need to be aware of as taking the wrong fish oil vitamin supplement can prove to be detrimental to your baby’s health.

There are several sources of vitamins we need. Meat is one of the main sources of vitamins and nutrients. One of the vitamins that can be derived from meat is vitamin A, which is a fat-soluble vitamin. The liver is where vitamin A is stored. Thus, most vitamin A supplements take the vitamin from the liver.

This is where fish oil supplements come in. Cod liver oil comes from the liver of the fish. This kind of oil has high “preformed” vitamin A content. Thus, if you are pregnant, take care not to take a fish oil supplement taken from fish liver. It has been found that preformed vitamin A in excessive amounts can be toxic on pregnant women, often resulting to babies with birth defects and liver toxicity.

What is generally safe for pregnant women is fish oil supplement that is not sourced from fish liver. In fact, this type of fish oil supplement can be beneficial for the development of the baby. Based on studies, this type of fish oil supplement helps the baby’s immune system. In addition, it encourages development of the brain and eyes, particularly during the third trimester.

Learn to read the labels for food products and fish oil supplements. Avoid “fortified” foods because they may have an adverse effect on the health of your baby. You never want to put your unborn baby’s health at risk. Thus, your main weapon is to be informed and be proactive.

If you have any concerns or question at all about the safety of taking fish oil vitamin supplements, talk to your doctor or obstetrician. He or she will be able to address your concerns and ensure that you and your baby are safe.

About the Author:

Evelyn Dayag, author of DigitalExcellent.com For more Fish Oil information, please visit http://www.digitalexcellent.com/fish-oil
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Alleviating PMS Symptoms

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By: Mila Sidman & Alice Seba

Premenstrual Syndrome (PMS) is related to hormone fluctuations in the body. Someone experience severe PMS symptoms while others only experience mild niggling symptoms and a lucky few don’t notice any changes at all. A few PMS symptoms are:

- Irritability
- Mood Swings
- Bloating
- Headaches
- Cramps
- Difficult sleeping
- Breast tenderness
- Fatigue
- Crying spells
- Joint aches and pains

Unfortunately for the unlucky women who experience severe PMS symptoms this time can feel like a roller coaster of emotions with some even being bedridden for several days.

For severe PMS symptoms your doctor can prescribe over the counter medications which may help alleviate the problem. There are also natural supplements that can be taken to help with the less severe forms of PMS.

Generally a healthy lifestyle can help reduce the monthly symptoms of PMS although in some cases it may not get rid of them altogether. Here are a few things you can do to ensure a good natural defense against PMS:

Reduce Stress – You can do this by getting more sleep. Yoga and meditation have been especially successful in treating PMS symptoms. Deep breathing exercises and focusing can help too.

Get More Exercise – Exercise and an active lifestyle is nature’s cure for many ailments including PMS. Get out there and be active, go for a walk even if you don’t feel like it. The fresh air and exercise will help you feel much better. And make sure you take up a regular exercise routine during the month to help with your overall PMS symptoms.

Eat a Balanced Diet – Just like exercise a balanced diet can work wonders for PMS sufferers. Although you should aim to eat healthy all throughout the month there are certain things to avoid during the PMS cycle.

Limit your salt intake, salty foods will cause more bloating and fluid retention.

Limit your alcohol intake, alcohol is a depressant, combine it with PMS and it’s a recipe for disaster. Try not to drink during your PMS cycle and limit alcohol consumption throughout the month.

Avoid Caffeine, caffeine can cause added anxiety during your menstrual cycle. Try to avoid it during this time or restrict your intake to one or two cups a day.

And as for what you should eat:

A balanced diet with lots of complex carbohydrates, vegetables, whole grains, dairy, lean proteins and fruit.

Recent research has shown that calcium may aid in alleviating the symptoms of PMS. Take a daily supplement to ensure you’re getting enough.

About the Author:

Find Help for PMS and natural PMS supplement reviews at http://www.StopthePMS.com
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Pregnancy: What To Expect At Time Of Labor

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By: Connie Limon

As your due date approaches you may become anxious and want to know about what to expect as signs of labor. I know this was on my mind a lot. I often wondered how I will know “when” to go to the hospital. In my case, I got there well in advance. I arrived at the hospital around 11:00 p.m. and my daughter appeared the next day around 2:00 p.m. Every woman is different and unique, as can be each pregnancy of the same woman.

As every woman’s labor and delivery experience is unique, no one knows exactly how it will be. You can gain an understanding of the “typical” signs of labor that will help you to know and be a little more prepared for the big event. Some of the signs of labor include:

• Lightening or adjusting the pressure
• Effacement or ripening of the cervix
• Dilation or opening of the cervix
• Bloody show or loss of mucus plug
• Nesting or spurt of energy
• Rupture of membranes or breaking of water
• Contractions or when labor begins

Lightening or adjusting the pressure is one of the first signs of labor. It may be a sensation that the baby is settling deeper into your pelvis. You may begin to breathe a little easier as the baby’s new position gives your lungs more room to expand. Or, you may experience pelvic discomfort and increased pressure on your bladder that sends you to the bathroom more.

If this is your first pregnancy, lightening may occur weeks or days before labor begins. After the first pregnancy, it may not even happen. Some women notice these changes while others do not.

Effacement or ripening of the cervix is your cervix preparing for the birth. It softens and thins. This is not a sign of labor you will be able to feel happening. Your doctor will check for this sign with vaginal exams. Your cervix will be 100 percent effaced or completely thinned out before a vaginal delivery.

Dilation or opening of the cervix is measured by the doctor in centimeters from zero to 10.

These cervical changes may occur very slowly. Some women dilate 2 to 3 centimeters for days or weeks before actual labor begins. Progress of cervical dilation is a general sign you are getting ready for labor. Once labor actually occurs you can expect to dilate more quickly.

Bloody show or loss of mucus plug occurs when your cervix begins to thin and open. At this time, the plug may be discharged. All during your pregnancy a thick plug of mucus blocks the cervical opening to prevent bacteria from entering the uterus. When the mucus plug is discharged you may notice stringy mucus or a thick discharge that is typically brown and may be tinged with blood. You may discharge the mucus plug and still not start into labor for a week or more.

Nesting is something I see my female Shih Tzu do just before they go into labor. Some women also go through nesting behaviors shortly before going into labor. Signs of nesting might be sudden spurts of energy to clean and organize your surroundings. The urge to clean and organize is commonly known as nesting. Nesting may begin months before your due date, but may be the strongest just before delivery.

Rupture of membranes or water breaking is a very common sign that not too far off is a baby. The amniotic sac is a fluid-filled membrane that cushions your baby in the uterus. When it breaks you may notice a trickle of fluid or a more obvious gush of water. If this happens at home, call your doctor right away. Timing becomes very important if the amniotic sac is no longer intact. The longer the membranes are ruptured, the greater the risk of an infection. If labor does not begin on its own at this point, your doctor may need to induce labor. During this time be careful about introducing bacteria into your vagina. Sex is not a good idea if you are leaking amniotic fluid.

Contractions are when labor pains begin. To know true labor pains review the following:

• Are the contractions regular? Time your contractions from the beginning of one to the beginning of the next. Look for a regular pattern of contractions that get stronger and closer together. Real contractions are most likely those that come about every five minutes.

• How long do they last? Measure the length of each contraction by timing when it begins and when it ends. A true contraction last more than 30 seconds at first and gets progressively longer, up to 75 seconds, and stronger. If you are in a false labor, the contractions vary in length and intensity.

• Can you stop the contractions? True contractions continue regardless of what you are doing, or which position you turn to. They often grow stronger with increased activity. In false labor, you may be able to stop the contractions by changing your activity or position, lying down or even taking a walk.

• When do you feel the contractions? True contractions tend to begin high in the abdomen, radiate throughout the abdomen and lower back. False labor pains are often concentrated in the lower abdomen.

Do not hesitate to call your doctor if you wonder whether or not you are in labor. If you experience symptoms of labor before 36 weeks and especially if the symptoms are accompanied by vaginal spotting, see your doctor for an exam.

Source: Mayo Foundation for Medical Education and Research

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

This article is FREE to publish with the resource box.

About the Author:

Connie Limon, Trilogy Field Representative. Visit http://nutritionandhealthhub.com and sign up for a weekly nutrition and health tip. The article collection is available as FREE reprints for your newsletters, websites or blog. Visit http://www.healthylife27.com to purchase an array of superior quality, safe and effective products inspired by nature, informed by science and created to improve the health of people, pets and the planet.
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How To Maintain Natural Women’s Health

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By: Monica Washington

Health is the single most important issue that we deal with every single day of our lives from the very minute we are born. Women go through many different types of changes during their life course such as the menstrual cycle every month, pregnancy, and menopause, which strongly influence the natural women’s health pattern.

Recognize and Understand

To be able to solve a problem you must understand it first and the same thing applies in the case of women’s natural health. Get all the information your need about the particular situation and stage in your life in order to be able to handle the situation appropriately.

There are many factors which occur in women with age. Slow metabolism, osteoporosis, and hormonal imbalances all are part of the natural women’s health pattern and can easily be kept under control. You must take the time first and foremost to understand your own body and to visit your doctor regularly for check ups and updates on your health.

Eat Healthy and Exercise

Your activities will strongly influence your health, and that is the reason why your doctor will insist on eating healthy and exercising regularly. It is not easy to keep up these standards all the time, as our lives leave us with little or no time for ourselves. Thus, we choose to eat on the go (usually fast food) and give up physical exercise to do other pressing matters.

That however, is what will show up as major health issues later on and then you will be forced to stop and pay attention to them. Therefore, make time for yourself just like you do for everything else and ensure that you are in good health.

A women’s natural health pattern includes many hormonal imbalances almost every month while you have your period. Those are the times that you will also see symptoms such as extreme sadness and irritability, which when added to stress and other health related problems, can become fatal. Exercise will keep your mind and body in shape while the right food will give you the much needed energy without the fatty calories.

Helpful Tip

Meditation, Pilates, and Yoga are great stress-relieving exercises, which can be practiced in the comfort of your home whenever you have time. Also a spa once a month can work miracles for you and your entire family when you are healthy and happy. Women’s natural health is very fragile even if we women are strong about it. There are times when if you extend your body a bit of help it will reward you with health and peace of mind.

About the Author:

Monica Washington is an online researcher based out of St. Kitts Virgin Islands. For free advice, tips and resources covering Natural Womens Health, please visit our Natural Womens Health Resource.
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Pamper Yourself In A Women’s Health Spa

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By: Monica Washington

Everyday routines, office work, household, financial, family and personal relationships can accumulate stress, which in due course will turn into major problems by themselves such as depression should you not take time off just to pamper yourself. Why not indulge in a women’s health spa that can restore and rejuvenate both your body’s health and mind’s peace?

The Importance of Making Time for Yourself

Dealing with everyday life can be a full time job at times. If you are a working mom you probably wake up around 5:30 AM every week day to see that everything is ready for your children before they head to school such as breakfast and their lunches. You get ready for your office too while drinking your coffee and getting your husband’s breakfast as well.

By the time you get done with your day in the office is time for some quick shopping, dinner and helping the children with their homework. Before you know the day is over and you did not read the paper, have a facial or the manicure you planned.

All these small things add up and create stress, which in turn can turn into frustration and depression in the worst cases. Before you get there you should plan as intensely as you plan dinner everyday your day off to a women’s health spa.

The Benefits of A Women’s Health Spa

You will be surprised what a day in a women’s health spa can do for you. First and foremost having time away from the hustle and bustle of the city in the tranquil of a woman’s health spa will works wonders on your mind. Relieving stress always starts from the mind, so if you learn how to relax your mind, you will inevitably relax your entire body.

Women’s health spas offer all types of treatments and massages, for your muscles, feet, face and even scalp (you name it they have got it). Besides massages, which are recommended if you are looking to relieve stress, women’s health spas have fully equipped gymnasiums where you can work out and thus relieve stress.

In a women’s health spa you put yourself in first place by feeling and looking good, and that always brings back the smile on anyone’s face. It is important to acknowledge yourself and realize that you too need a break from the daily routine, just by yourself to pamper your senses and release some steam.

About the Author:

Monica Washington is an online researcher based out of Los Angeles, Calfornia. For free tips and resources covering Women’s Health Spa, please visit our Womens Health Spa Resource.
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The Importance Of Calcium In Contributing To Women’s Health And Nutrition

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By: Monica Washington

Eating the right foods and taking the proper supplements is an important blend in addressing women’s heath and nutrition needs. One particular staggering statistic is the increase in osteoporosis. It is estimated that one out of every two women, over the age of 50, will experience some type of osteoporosis. Osteoporosis is a condition that especially affects older women and is characterized by a decrease in the density of the bones of the skeletal system. The resulting effect, of this condition, causes brittleness of the bones and makes the individual more susceptible to fractures.

Women are more prone to osteoporosis because of menopause. Following menopause there is a decrease in the estrogen hormone which affects the density of the bones that comprise the skeletal system. It is therefore important as part of a woman’s health and nutrition program that the proper dosages of calcium are taken on a daily basis.

The Importance of Calcium for Women

The importance of calcium in contributing to women’s health and nutrition is the role that calcium plays in maintaining and building the density of the bone. Calcium citrate and calcium carbonate are absorbed from food and supplements via the intestines. These minerals are then transported through the bloodstream and help to maintain the integrity of the skeletal system.

Women’s health and nutrition should start at an early age. Therefore, it is important that young women begin at an early age to receive the proper doses of calcium. Proper nutrition will help in the early stages of their physical development and will carry on throughout their life through learned nutritional processes.

Dosage

Women’s health and nutrition needs should take into account the proper daily dosage of calcium. The daily dosage of calcium is dependent upon a number of factors. Those factors include the age of the individual and the condition of the individual.

For example, those young ladies who are between the ages of 11 and 24 should receive a recommended daily dosage of 1200 to 1500 milligrams. Women who have reached the age of 25 to 50 should receive a daily dosage of 1000 milligrams.

In addition, women who are 50 years of age or older and are not taking a hormone replacement should receive a daily dosage of calcium in the amount of 1000 milligrams. Also, women who are pregnant or who are nursing a child should have a daily calcium intake of 1200 to 1500 milligrams. Finally, those women 50 years of age and older and not on a hormonal replacement should receive a daily dosage of 1500 milligrams.

Sources of Calcium

When considering women’s health and nutrition, the dietary needs of women will come to mind. In regards to receiving the proper dosages of calcium there are a number of options that are available.

There are many schools of thought that revolve around receiving the proper daily dosage of calcium. However, it seems that the best source of ingesting calcium is through a proper diet. Eating the right foods and in sufficient quantities should provide the acceptable dosages of calcium required to maintain the health of the women’s skeletal system.

Dairy products are always a good source of calcium, but the possibility of being lactose intolerant may preclude women from receiving their daily calcium through this type of food. In addition, dairy products contain undesirable quantities of fat and therefore may not be conducive to weight control.

Therefore, other foods that are rich in calcium content per serving include broccoli which has 36 milligrams of calcium, sardines contain 420 milligrams, shellfish and various types of greens hold 90 milligrams of calcium. Additionally, calcium-fortified orange juice contains 320 milligrams per glass.

Supplements

Supplements can also be part of a woman’s health and nutrition program; however certain precautions need to be identified. Associated with the taking of calcium supplements may be the development of kidney stones or distress experienced in the digestive system. Also, there may be possible adverse interactions with other medications that are being taken by the woman.

Therefore, in considering taking these calcium supplements, it is important to consult with your physician. It is important to remember that when taking calcium supplements the daily recommended dose should be adhered to.

About the Author:

Monica Washington is an online researcher based out of Los Angeles, Calfornia. For free tips and resources covering Women’s Health and Nutrition, please visit our Womens Health and Nutrition Resource.
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Reading Early Signs Of Pregnancy

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By: Michelle Bery

For those who are waiting to become pregnant, any and all signs suddenly become pregnancy related. As we watch our bodies with a vigilance never previously experienced, we become unofficial experts on the early signs of pregnancy – each somewhat abnormal behavior we exhibit suddenly telling the story of a pregnancy.

There are many early signs of pregnancy; unfortunately many of these signs can also be attributed to other things. The only way to know for sure if you are pregnant is to see a doctor. Early home pregnancy tests are also incredibly accurate and can be purchased over-the-counter at most retail drug outlets. If you are experiencing any early signs of pregnancy, take an early pregnancy test as soon as possible.

One of the early signs of pregnancy is fatigue. Most pregnant women will tell you that a “pregnant” tired is like a tired they have never experienced before or after. But if you are trying to become pregnant or have never been pregnant before then exhaustion caused by stress, sickness, or lack of sleep can seem like one of the early signs of pregnancy.

Breast tenderness is also one of the early signs of pregnancy. A newly pregnant body will begin to ready itself for motherhood almost immediately. The breasts will begin to change and grow as they prepare for milk production. However, breast tenderness can also be a sign of impending menstruation as well as a number of other conditions.

Additionally, nausea and vomiting are also early signs of pregnancy that women experience in the first trimester. While these signs can also be contributed to stomach illness, if they are persistent and timely then they are often early signs of pregnancy. Some women may also experience strange food cravings – even early on in pregnancy. Foods that they never would have thought of eating are suddenly irresistible.

No matter what you experience or do not experience as your early signs of pregnancy, it is imperative that you see a doctor if you suspect that you are pregnant. Early prenatal care will go a long way towards protecting the health of you and your baby.

About the Author:

For easy to understand, in depth information about pregnancy visit our ezGuide 2 Pregnancy.
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Eight Ways To Help Your Mom (And You) Stay Younger Longer

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By: Barbara Morris, R.Ph.

If you are at midlife or younger, you need to start thinking about your aging mom, and how you can help her (and you) stay younger and healthier longer.

This is important. The quality of your own “golden years” will depend on the quality of your mom’s life. Whatever you can do to help her stay mentally and physically strong and flexible will pay huge dividends for her, for you, and your family. (Preserving the quality of life of your dad is equally important, and much of what applies for mom applies for dad.)

If your mom is now in good health, and is open to change there is a lot you can do go help her stay independent and out of a nursing home down the road. Even if you think she’s doing great right now, and doesn’t need help from you, remember that aging successfully is all about preparation. Her condition today is no assurance of what she will be like in five years unless both of you prepare.

The keys to successfully helping your mom are twofold: her willingness and ability to accept change, and your understanding of what it will take to help her.

As years go by, we get comfortable with our lifestyle and change becomes increasingly difficult, so it’s important to start early while she is still aware that she needs to take an active role in controlling her aging process. If you can do that, your job will be easier, and your rewards (and hers) will be greater.

There are several important things you can do:

1.If she is not in an exercise program, buy her a membership at a gym. Buy one for yourself if needed, and go together. Maintaining strength is crucial for staying independent.

2.As an alternative to a gym, get her a treadmill and motivate her to use it. If you are not using a treadmill, this is a good time to invest in one and perhaps share the cost.

3.Buy her a subscription to a good newsletter that will teach her about nutrition and supplements, and encourage her to stay on the right track. If you do not subscribe to one for yourself, perhaps you could split the cost.

4.Don’t be overly solicitous for her welfare. Let her do for herself what she can and wants to do. For example, if mom wants to wash windows, telling her “You don’t have to do that anymore; I can do it for you” is not helpful. Encourage her independence. It will benefit everyone long term.

5.Help her keep her mind active. Crossword puzzles are great – for you, too. If she doesn’t know how to use a computer, encourage her to sign up for a class. If she doesn’t work but would like to, knowing how to use a computer will help her get a worthwhile job that will keep her mentally sharp and physically active. It will also help her financially, and probably your family, in the long run.

6.If she is in good shape financially, encourage her to spend money on herself. Help her update her appearance and wardrobe. The better she knows she looks, the happier she will be. If she wants to get a facelift, more power to her. (Just make sure the two of you do your homework before you decide on a surgeon.) Encourage her to keep her teeth in good repair. It’s more than a matter of cosmetics; it’s a health issue if she has bleeding or infected gums or missing teeth. If she would like braces on her teeth, go for it. I had braces on my teeth when I was 69. It was a great decision. Does she want new veneers or crowns? A nice white smile will take years off her appearance.

7.Encourage her independence, even if your father is still in the picture. If she is overly dependent on him and he departs this earth unexpectedly, it will be an unnecessary burden for you and for her if she isn’t prepared to stand on her own two feet. Make certain she knows the passwords to all financial accounts, and where everything is located. It is essential she knows what he knows. If your father does most of the driving, she should be just as comfortable behind the wheel as he is, assuming both are equally capable. If she is not used to driving, and suddenly has to drive, it takes time to regain confidence.

8.If she is alone and finds a significant other, be happy for her and try not to meddle. However, if it is clear the guy is a potential threat to her health, happiness or pocketbook, then meddle. You have my permission. It’s unfortunate that many older women are willing to settle for anything just to have someone (who may not be suitable for any number of reasons) in their life. Over the prescription counter, I have heard many sad tales about loneliness, frustration, and competition for barely breathing males in the senior community.

To be fair, I’ve heard some great stories about love found late in life. But even some of the heartwarming stories have a sad ending. I recall a woman in her late seventies who became engaged. As she showed me her ring, glowing with happiness, she gushed, “I can’t believe it is possible to feel this way at my age.” Not too long after, the engagement was off because she discovered “he wasn’t the man I thought he was.” Better to find out sooner than later!

Depending on your own personal situation, you can think of other things to help your mom live happily in her golden years. Think about it now, and do what you have to do for the both of you.

About the Author:

Barbara Morris is a pharmacist and author of Put Old on Hold. Visit her website at http://www.PutOldonHold.com sign up for her free content-rich newsletter and download a free copy of “Thirteen Diva Tested Tips for Fabulous Skin.”
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Beauty Techniques For The Busy Woman

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By: Donna Rivera-Loudon

Have you ever wondered how to get the nice fresh look that many celebrities have? Well, below are some simple and easy techniques that help you give your makeup a natural, fresh, and beautiful look.

Technique Number One

For softer definition, just fill in the gaps between your upper lashes and in brow spaces. This gives you a nice fresh look.

Technique Number Two

Make the most of your mascara wand. Jiggle it at the lash base for more intense definition. Use the tip to build outer lashers.

Technique Number Three

Highlights and lowlights, intensified eye color, smoky eyes… the effects of a quad eye shadow are endless.

Technique Number Four

For a more natural look, apply lip liner after lip color, and pick a color that matches your lip tone.

Technique Number Five

Don’t be afraid to try a new shade or finish of lip color. Think of it as a mini vacation for your lips. You can always come home to your favorite color.

Technique Number Six

For the most irresistible, juicy pout, lavish your lips with a hi-gloss shine.

Technique Number Seven

Less is more. Apply your foundation before your concealer. You’ll use less makeup and look more natural.

Technique Number Eight

Before you clip, snip, smooth, and shape your nails, soak your hands and feet to soften your skin and cuticles.

Three Bonus Tips

Do you want lashes that last? Then replace your mascara every three months. This will help keep your lashes from drying out and breaking

Summer is almost here. Even with sunscreen, your skin tone gets deeper in the summer. Go a shade darker than you do in the winter for a more natural look.

You can have too much of a good thing – too much fragrance can drive people away. You’ll know you’re wearing the right amount of fragrance if only you and someone close enough to embrace you is able to catch the scent of it.

Eye products should be used as the last step in your daily skin care regimen after cleansing, toning, treating and moisturizing.

I hope you have enjoyed these tips and techniques. Having that look of natural beauty doesn’t have to cost you a lot of money and time.

About the Author:

Donna has an MBA in information technology and is currently a Tupperware Director, a webmaster, and a college professor. Visit Donna’s Avon Website or visit A Website for the Modern Woman
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How To Talk To Your Kids About Sex, Drugs & Alcohol

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By: Aurelia Williams

Sex, drugs and alcohol — these are subjects you’ll want to talk about with your children before there is a problem. As a family, you can establish boundaries and consequences and come to a common understanding of what is acceptable.

Sex: According to Advocates for Youth, statistics indicate that children who talk to their parents about sex are less likely to engage in high-risk behavior, such as having sex without condoms. 70.6% of teens who reported they didn’t feel comfortable talking to their parents had sex by age 17-19. That compares to 57.9% of teens who reported a close relationship.

It’s true. Not talking to your children about sex isn’t that likely to keep them from doing it. But the opposite is also true. Talking to them about it, isn’t more likely to have them engaging in sexual activity. If it means having sexually active children behaving maturely, talking things out can only help keep our kids safer.

If you think your child is already having sex, chat with them about it. Don’t get angry, but approach it in a calm and reasonable manner. Talk to them about your experiences and be honest. If your child has a boyfriend/girlfriend and things seem to be getting serious, start the conversation if you haven’t already. Above all, make sure they are being safe.

Drugs & Alcohol: Many professionals agree that when parents talk to their kids about drugs and alcohol, those discussions are very likely to shape the child’s attitude about those subjects.

Before you talk to your kids – educate yourself. Check with your local school, library or even look online for the straight facts about drugs and alcohol. Simply telling your kids, “Drugs and alcohol are dangerous,” isn’t going to be as efficient as truly illustrating the very real dangers of substance abuse. Try not to lecture, listen to what your kids have to say and really talk about the issues.

As always, keep it casual. If you spend time with your teenagers and keep the lines of communication open, bringing up the subject is much easier.

Signs of Drug & Alcohol Use: Look out for these tell-tale signs that your child might be using drugs or alcohol:

• Loss of interest in family and other usual activities.
• Not living up to responsibilities.
• Verbally or physical abusiveness.
• Coming home late.
• Increased dishonesty.
• Declining grades.
• Severe mood swings.
• Big change in sleeping patterns..

Understand that a lot of the above signs, especially near the top of the list, could mean a multitude things. Teenagers who are depressed can act in similar ways. When approaching your child, don’t be accusatory. Try to connect with them and see what’s really happening in their lives.

About the Author:

Need more tips on parenting your teen? Visit Parenting My Teen for free tips, resources and a bi-weekly podcast dedicated to helping you parent your adolescent.
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How Much TV Is Too Much For Kids?

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By: Susanne Meyers

Remember the days when there was no TV? Well plenty of us don’t. Today television is the norm for all families and it’s really cut into ‘family time’ in a big way. Talk is to a minimum as everyone stares at the screen. Set up a few rules and regulations and you can prevent your whole family from becoming strangers in their own home.

Set specific times for watching television. Many kids turn on the TV as soon as they get home each day. On weekends they wake up and the first thing they do is turn on the TV. If you don’t take control of it, television will take over your children’s life. During the week, television viewing should be kept to a maximum of two to two and a half hours. There are plenty of chores and homework tasks for the kids to finish when they get home each day.

Don’t have the television on during dinner and let everyone sit in front of it and eat. Dinner is a time for the family to be together. It’s a time for everyone to sit together and talk about their day. We’d never know what exciting thing happened at school or that our spouse had gotten a raise if we were all mesmerized by the TV. If we don’t spend time talking together then we really miss out on important events and changes in each other’s lives. This is a truly sacred time when we all sit at the dinner table.

It’s no secret that obesity is on the rise. It’s also not a surprise why. When I was a child we went out to play when the sun came up and came back in when the sun went down, we played outside and ran around all day. Today kids have so many video games or favorite show that they can literally stay in the house for days. When do people tend to overeat? When they’re distracted by something, like TV or video games, they don’t watch what they are putting into their mouths. Our kids are too young to be unhealthy and overweight. They are the largest growing segment of the population suffering from obesity. Children are becoming couch potatoes from watching too much television.

Kids need rules for watching TV, and this doesn’t exclude in the bedroom. Many kids now have a television in their bedroom. It isn’t ok for them to have the TV on all night long just because it is in their room. If you allow your kids to have the TV on as they go to sleep, then put the timer on so it shuts off. Having the TV shut off automatically will ensure they are able to get a good night sleep.

Just as important as how much television a child watches, is WHAT they watch. Just because it’s on TV it doesn’t mean that it’s appropriate for young views, especially some daytime shows and nighttime dramas. Some are inappropriate for children under eighteen. Cable and satellite don’t make it any easier to monitor what they watch. On regular television most program don’t’ show until after 11pm but on cable they can be on all night. Those stations are not regulated like the local channels; therefore as a parent, actively paying attention to what your kids are watching is important.

If you are concerned the kids may be watching shows while you aren’t home then you can block certain stations. If you block a channel that show programs you feel are inappropriate for your child’s age then they won’t be able to view that channel. You can call your local cable or satellite company to find out how to go about doing this with their service. If your kids complain, sit them down and explain why they can’t watch the channel. Entering into a healthy discussion about TV programs is important. As your kids age, they can handle heavier subject matter, but that is the decision of the parent.

The TV doesn’t have to be an evil addition to the home but it just needs to be kept under control. Children need to be active not sedentary. Parents need to regulate television time for their kids. Instead, go to the park or the zoo. Real life is much more interesting than anything on TV.

About the Author:

For more information on raising happy and healthy kids, visit http://www.parentingzoo.com/articles/parenting.html and then take a moment to subscribe to the new online parenting magazine and online community - ParentingZoo at http://www.parentingzoo.com
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Childhood Cancer, Asthma, And Allergies - Are Chemicals To Blame?

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By: Kimberly Grangras

Infectious diseases like polio and smallpox are virtually unheard of these days. However, cancer, asthma, and life-threatening allergies are on the rise in children. In fact, cancer is the number one cause of disease-related deaths in children, according to the American Cancer Society. As well, asthma rates have more than doubled in the last twenty years.

When I think back to my school years, I can only remember two children who had asthma or allergies. At that time, peanut butter sandwiches were allowed in school. As well, no one knew what anaphylaxis was or what an Epipen was! I also never knew a child who was diagnosed with cancer.

However, I cannot say the same thing about children growing up today. At my daughter’s birthday party last year, two of the eight children who attended had severe food allergies. I also personally know people whose children have battled cancer. Some have won; others were not so lucky.

So what is going on? Well, in the last fifty years, a minimum of 70,000 synthetic chemicals have reportedly been created. These chemicals are being used in our food and everyday consumer products that we buy. What is most frightening is that the majority of these chemicals have not been tested for their effects on humans. And now, there is more and more literature that is showing that their overuse is disrupting our bodies’ natural defense systems.

Many people believe that manufacturers would not sell unsafe products to consumers. Well think again. You may be suffering from aches and pains that are related to chemical sensitivities, but do not even know it. Formaldehyde is one of the most common, of many, chemicals found in our everyday household products! As defined in the 17th edition of Taber’s Cyclopedic Medical Dictionary, formaldehyde “is used as a preservative,” and “has been shown to be carcinogenic in certain animals and is possibly a carcinogen in man.”

So what are we waiting for? Are we going to wait for the government to step in and protect our children? Think of how long we were exposed to cigarette smoke before it was finally recognized that second-hand smoke could cause cancer. By recognizing that chemicals are causing many serious childhood illnesses, we can begin to control what our children are exposed to in everyday life.

About the Author:

Kimberly Gingras is a work-at-home mom of two young children. She has a university degree in a health-related field. She teaches that it is easier to stay healthy than to get healthy. Visit http://research.healthyhometour.com for your FREE E-BOOK on making your home safer for your children.
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Feed Your Children Healthy Foods And Build Great Eating Habits

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By: David Fishman

child eating

Obesity in school aged kids is out of control. It is the parent responsibility to establish limits and control the amount of food the child eat, children lack this ability.

Here are some tips that will help you keep track of your child’s food and eating regimen and help him fight childhood obesity. By eating poorly and not having good eating habits will effect the eating habits of your child and will lead to being lazy and becoming heavier and unhealthy. Your entire family will benefit from eating healthy eating and physical activity. As a parent you need to take a role in trying to create good habits and help your children establish healthy eating and exercising rituals, this will help in the long run.

Child obesity has lead to a number of other health related issues such as diabetes, high blood pressure, and heart disease from the combination of improper nutrition and lack of exercise. For the sake of her child’s health both as a child and throughout his or her life, breastfeeding is the very best possible thing you can do when your child is young. A recent study in obesity suggests that children who are breastfed by their mothers during the first year of life are less likely to develop obesity as they get older.

If you are concerned about your child possibly being overweight then you need to decide whether the excess weight is part of a growth pattern that may change over time or whether there is a weight problem. Forget all the drugs and diets, feed your children healthy food and monitor what they eat, this will help your child in the long run.

It is important as parents that we take more responsibility to ensure healthy living for our children and to ensure they eat enough so they are healthy and they grow up eating healthy foods, we must understand what is healthy weight and what is weight that is leading to becoming obese. Yes they need to eat enough to be healthy and to grow properly, but we must know where to draw the line between what is a healthy weight and what is excessive weight. As parents, we can not take the stand that it is healthy for our children to be round and plump.

One reason: children have increased the amount of calories they eat each day by as many as 300. Did you know that more than 60% of American youth eat too many fatty foods, and less than 20% eat the recommended five or more servings of fruits and vegetables per day. A journal is just a tool for you to help your child eat better.

Many of the foods children are eating today are fried or fast food type. To keep your children healthy and at an acceptable weight make the meals yourself so you know what you are putting into the food, you are able to control the portions of food and include healthy types of food like vegetables, fruit and many other types of food.

About the Author:

Melissa Fishman and David Marc Fishman are the owner of Mailordermommy.Mailordermommy sells personalized party favors and party favors for children.Learn the secret
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Important Health And Eye Baby Care Tips

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By: Ann Marier

Baby care tips are so important for the health and eyes of each little bundle of joy. The care given in the first few years of life can make a difference for the rest of their lives. The medical professionals discover great information in order to provide health and eye baby care tips on a regular basis so parents have great help in their parenting duties. Parents are especially anxious with their first baby so health and eye baby care tips can relieve some worry. Sometimes parents see very normal symptoms, but they get worried because they are not exactly comfortable with a change that occurs in the appearance or behavior of their baby.

Eyes seem to be delicate organs, and new parents often worry with each change they see in the baby’s eyes. Sometimes the eyes of the baby drain some type of substance that does not look so good and parents panic. Medical professionals will try to help them relax by providing them with information on the natural mechanisms for protection of the eyes. A discharge could look awful to a new parent, but this could just be a natural process. Parents might be advised to gently bathe the eyelids but not to worry because some of these discharges are perfectly normal.

Health and Eye Baby Care Tips Are Good Preventive Measures

All parents should check carefully with their pediatrician on a regular basis to make sure that they are getting health and eye baby care tips for optimum results. Newborn babies are immediately checked out by a pediatrician to make sure that there are no significant health care concerns due to the birthing process. The pediatrician will recommend breast feeding for the optimum health of each baby in most cases. Some mothers do not feel comfortable with breast feeding, and the pediatrician will then recommend a proper formula for the health of the baby.

The pediatrician will also recommend a schedule for vaccinations to make sure that each baby has immunization against awful diseases. These shots have made a great difference for the health of children over the years. Parents will want to follow these instructions as these are important health and eye baby care tips. The doctors will also provide parents with information on the care of their child. These health and eye baby care tips will be based on the training and experience of this highly trained medical professional. Parents should carefully follow the directions of those who have this invaluable knowledge.

About the Author:

Ann Marier has written many articles on health problems and useful house and garden Topics. More articles on Baby Care
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Parents Rely On Natural Baby Care For Their Precious Newborns

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By: Ann Marier

Parents want the best care possible for their children so many investigate all of the available products on the market. Many products are now available that contain only natural ingredients that should not be harmful for a baby or the family around that child. Natural baby care products are available so parents interested in using only natural baby care products should have no problem finding them. The natural baby care products include soaps, moisturizers, and food. Other natural baby care products include cloth diapers and other pieces of clothing.

Natural baby care products include using cloth diapers with natural fibers. There are soaps available for washing these diapers in natural substances. The natural baby care soaps for washing baby clothes rinse well so there is no residue left on the cloth that can irritate or harm the baby. These rinse much better than the detergents that are commonly available at the neighborhood grocery store. These soaps are hypoallergenic for baby’s that might develop allergies to other soaps. Baby wipes might have ingredients that will irritate a small baby, but the natural baby care version of baby wipes are totally free of chemicals.

Clothes and Foods Are Available for Natural Baby Care

Natural baby care products are available for newborns, but conscientious parents can continue to use natural products as their children age. There are vitamins and minerals available from natural sources. Foods are available made with natural ingredients and bibs made of pure, unbleached cotton for protecting them from stains. Towels are also available of natural, unbleached cotton. There are creams made from natural ingredients for scrapes and scratches that older babies receive once they start walking and then running around.

The baby starts to play with toys on their own and at first it seems that there are only plastic toys. The parent intent on natural baby care will be glad to know that there are toys made only from natural products. These toys are made from woods and other natural fibers. Dolls are made completely out of natural fibers including cotton and wool. Board games are available that only use natural substances.

The doting parents so serious about raising their children in a healthy environment will have many products to choose from. Other furniture is available made completely of natural substances. Parents should find out about all of these possibilities to positively contribute to the health of their new child.

About the Author:

Ann Marier has written many articles on health problems and useful house and garden Topics. More articles on Baby Care tips and advice on how to care for a baby
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How To Balance Your Child’s Diabetes And School

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By: David Silva

When your child has diabetes, it plays a major role in his or her life. Your child’s normal routine, good habits and bad habits, forgetfulness and outright disregard for things that should be done, can all be supervised at home. But at school, you don’t have that same control. You have to trust that your diabetic child and the people around him or her will do what’s necessary to make sure your child’s health isn’t at risk.

Here are a few suggestions to help you balance your child’s diabetic needs with his or her school environment.

1. Before your child heads off to school, it’s vital to prepare teachers, classmates, and school officials. First, they need to know what diabetes is and the potential situations that may arise for a diabetic child. Second, the school nurse, teachers, and school officials should have a plan in place for any emergencies that may arise as a result of your child’s diabetes.

2. While childhood diabetes has seen a growing number of Type II cases, the majority of children with diabetes have Type I diabetes, which can require insulin shots throughout the day. In most cases, these can be self administered. However, teachers and school officials need to be aware of how often such shots should be administered and be prepared to allow a time and place for your child to receive his or her insulin shots.

3. Teachers, in particular, need to have a heightened awareness of the subtleties of diabetes. Requests by your child for a drink of water or a snack or the need to use the restroom should be taken seriously.

4. The decision to inform your child’s classmates of his or her diabetes is a personal one. If such a disclosure is made, it should be presented in as positive a light as possible. For instance, you or another family member may want to do a short presentation to the class about diabetes and potential diabetes emergencies. Make sure the presentation is kept simple to understand, covers the basics of blood sugar and insulin and the need to supplement the body’s needs with insulin shots, and allows the children to ask questions.

5. Help classmates, teachers and school officials understand that low blood sugar can cause unusual behavior in a diabetic. Your child may display unusual anger, become grouchy or headachy, fall asleep unexpectedly, or become confused about simple things. In such instances, the teacher or school nurse must recognize the signs and offer your child fruit juice, a piece of candy or soda pop to help bring his or her blood sugar level up.

6. If you haven’t already, you need to educate your child on how to recognize the various signs inside his or her body that something isn’t quite right. These can include tiredness, becoming shaky, feeling butterflies in the stomach, sweating, or feeling as if the blood is draining from your child’s head. Again, these are subtle signs that your child’s blood sugar level is dropping and he or she needs a small snack to bring it back under control.

School plays an important role in every child’s life. It’s no different for a diabetic child. You can help make your diabetic child’s school experience as safe and normal as possible by preparing teachers, classmates and school officials to deal with the complications of this disease. Your diabetic child has the same dreams and interests as other children. There’s no reason diabetes should prevent him or her from living a relatively normal school life.

About the Author:

David Silva is the webmaster for Diabetes Base{http://diabetesbase.com}, a website dedicated to disseminating information on diabetes, its symptoms, its treatments, and its complications.
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Eat Your Veggies

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By: Paul Fezzwig

Let’s face it, junk food tastes great. Even at a toddlers age they prefer junk food to healthy food. It’s just a natural fact of life. Toddlers turn their nose up and make a disgusted face at the prospect of eating a piece of broccoli or spinach, they’d rather go without or hold out until you cave in and give them a tasty snack.

So how do we get our toddlers to eat healthy ?

Keep trying. They may not eat that piece of broccoli the first time but after 10 attempts (seriously) they may give it a try. Don’t force them or they will associate the aggravating experience with vegetables. Just present it over and over. I hate throwing the food out but it’s the price of bettering your childs health.

You can also mix it with other foods they like. I tiny fraction at a time, so as not to turn them off to the meal they normally like. You should chop it up very fine, almost to the point they can hardly see it. Then over time press your luck and increase the size of the pieces. Hopefully they will acquire a taste for vegetables over time and not be so stubborn with new ones.

The healthiest meal I make for my daughter has three vegetables in it, mushroom, spinach and broccoli. None of which she would normally eat if presented by themselves. It is a basic pasta (rotini), tomato sauce and hamburger recipe. I use a hand blender to help make the sauce. I roughly chop up the vegetables (precooking the broccoli for 2 minutes first) and add the tomato sauce, then blend it for a minute or two until the vegetables are very small. Then I add the finely chopped up hamburger. It’s an extremely healthy sauce.

It’s a frustrating and time consuming experience trying to get your fussy toddler to eat a nutritious meal. Seeing as their health is the goal, it’s worth the effort.

About the Author:

Paul Fezziwig writes for and administers ‘My Toddler Guide’ http://www.mytoddlerguide.com , a website focusing on toddler nutrition and recipes, learning, behavior and parental support. Users can submit healthy toddler recipes and snacks.
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Emotional Problems And Depression In Children

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By: Paul Kanute

For parents, just making sure your child is physically fit and healthy can feel like a full-time job. But parents should also be aware of potential mental and emotional problems that can affect a child’s development, because they can be just as serious as any physical ailment and carry on through adulthood.

Here are some useful tips on what parents need to know about spotting the signs of depression in children and how professional care, combined with skillful parenting, can help restore and promote a child’s good mental and emotional health.

Cause and symptoms

Depression can be caused by any number of factors: traumatic events, such as the death of loved one or divorce among parents; a chemical imbalance in the brain; mental or emotional problems that run in the family.

Irritability, chronic fatigue, social withdrawal, poor school performance, lethargy and mood swings are all signs to look for in depressed children, Abnormal sleeping and eating patterns are also common in children suffering from depression.

Parents need to pay close attention for warning signs and then seek professional help from a medical expert if they believe their child id suffering from depression. Early detection and treatment of mental illness is crucial for children, and early intervention and management leads to happier and healthier child and adult.

Effective treatment options

Childhood depression can be successfully treated with professional counseling and, if necessary, medication. Counseling usually includes both the parents fully engage in their child, so it’s important that parents fully engage in their child’s treatment. If medication is prescribed, then parents need to closely monitor their child to determine if it is working as intended and that no harmful side effects are present.

Supportive parenting

Aside from seeking professional help, the most valuable thing a parent can do for child suffering from depression is to provide strong emotional support. A child, even if depressed or emotionally detached, can sense if his parent are working for his recovery.

About the Author:

Depression Center
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Children’s Diet – Simple Diet Tips To Prevent Obesity & Illness

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By: Kelly Price

Today, more children than ever are overweight. In many instances not only are children increasingly overweight many become obese and even die from over eating.

Here we are going to enclose some simple tips on children’s diet, to encourage good eating habits so they are healthy and happy.

Here are your children’s diet tips for health and happiness:

The responsibility is yours

If you are a parent you are responsible for what your child eats.

You need to train them in good habits from an early age to prevent problems as they grow up.

The choices you make are vital as they can, save your child from obesity, illness and in extreme cases a premature death.

1. Eat Breakfast

As far as children’s diet is concerned this is the most important meal of the day.

Make sure they eat porridge or sugar free cereals and yogurt to set them up for the day

2. Discourage eating between meals

Training a child when they should eat is a must.

Don’t feed them when there happy or stressed as this will confuse a child about proper times to eat.

3. Don’t use food as reward

This leads on from the above if your child does something good don’t reward them with food.

Not only will they feel they should eat it, it also undermines in their head what food is actually for. Do this and they won’t eat just for the sake of it.

4. Food and boredom

It’s very easy when you are out with your children and there is a delay for the train or bus to keep them quite by simply giving them food to keep them quite. This is counter productive; divert their attention in other ways.

5. Treats and healthy meals

Of course, all children deserve a treat and should enjoy it, but that’s exactly what it should be a treat and not a regular item they get all the time.

When making meals for children it is important to take into account their likes and dislikes, but make sure that you give food that is as natural and healthy as possible.

Fried foods, crisps and any foods with high sugar content need to be given in moderation.

In packed lunches rather than a chocolate bar everyday, do it once a week.

Use fruit as the sweet part of the meal on the other days:

Grapes apples and strawberries are a great sweet that most children will enjoy.

Kids don’t need processed food!

Many parents believe that children will not enjoy natural healthy foods but this is all down to conditioning.

From an early age if you teach children healthy habits they will stay with them for life and the converse is true, teach them bad habits with food and they will become unhealthy.

Children cannot and should not, be responsible for or dictate to you, what they should eat.

You know best, so get them healthy and happy with a proper diet, regular meals and of course, occasional treats.

MORE FREE INFO

On all aspects of chidlrens health and and childrens diet visit our website for a huge resource of articles, features and downloads and at http://www.net-planet.org/index.html

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Childrens Asthma: Problems When Sleeping

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By: Chris Le Roy

The majority of children have some difficulty during the night. To wake a couple of hours after going to sleep with a nasty cough is common. As is snoring, bed-wetting, and restless sleeping [thrashing about and waking often].

There is a simple explanation, and a direct solution. Remember the simple lesson of the mouse and the elephant. The only way to cause asthma is by breathing like a big ……elephant. One of the easiest ways to breath like an elephant is to sleep on your back. In this position there is no resistance to huge deep breaths. Turning on your side makes it physically more difficult to breathe so deeply ó your body pushes down on your lungs more.

The other problem with being asleep is that your mouth will usually open this allows us to breathe even more deeply. On top of this our breathing gets deeper as our sleep gets deeper. When we are in our deepest sleep, our breathing is at its deepest ó very deep indeed if we are on lying on our backs with our mouths open! Too deep.

This elephantine breathing cause loss of more CO2 than we produce, the level gets dangerously low, and various defenses including spasm of smooth muscle and increased mucus production kick into gear. So your child starts coughing, snoring or wheezing, or the constriction of the smooth muscle around the bladder causes it to feel very full and bed wetting occurs. [Snoring is just your throat closing a little to try to stop you breathing like an elephant.]

The answer to this is to keep your mouth closed when you are asleep. The Manual contains a full section on this, but in brief, use surgical tape to keep your childs mouth closed. Do this only on children over 5 years. It has been used on younger children, and the reason I suggest this age is to ensure that the child has the ability to pull the tape off him if needed.

Before you write this idea off as absurd and dangerous listen to the instructions. The goal is to have just enough sticking power on the tape for it to stay on, and keep the lips together.

The tape recommended is called surgical or paper tape about 1 inch wide, available from a pharmacist. Tear off a strip about 2 inches [5 cms].

Fold a small tab on each end, so that it is easy to grip. Then repeatedly put the tape onto your palm and tear it off. Do this until it is hardly sticky at all.

It does not need much power to keep your lips together. Ensure your mouth is closed, as you can breathe through this tape, and gently place in lengthways along your lips. I suggest you do this on yourself first to show your child that you are also doing it. [It will greatly improve your sleep quality if you actually wear it in bed.]

Have a practice during the day with the tape so there is less if any drama at bedtime. Check on the child around 3.30 am to check he has not pulled it off. Re-apply it if necessary.

If it is off and you do not re-apply it, then your child will have no protection during the deepest sleep/breathing period, and will start the next day dealing with the results of huge elephant breathing. This may be asthma, bedwetting or just plain tiredness. As with the breathing drills, this is as important as brushing your teeth!

The most common concern with this is that your nose will block up will your mouth is taped closed and you will suffocate. Fortunately, the effect of CO2 on your nose makes this impossible. The more blocked your nose becomes, the more CO2 you will trap in. The extra CO2 will cause your nose to unblock. So your nose will not block completely unless you open your mouth. It may whistle a bit, but cannot close up completely.

For more information on Asthma and the Buteyko Breathing Method visit out website. If you are looking for music to help you meditate and control your asthma Meditation Music

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Asthma In Infants On The Increase According To The CDC

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By: Timothy H. Jackson

Sadly, asthma in infants, and children in general, is on the increase. The Communicable Disease Center in Atlanta, GA, studied asthma between 1980 and 1998 and arrived at two alarming conclusions:

* The first is that asthma increased in infants by a whopping 138%

* In the early 1980s, the average age for the first recognition of asthma was the age of three to five years but by 1998, this age had decreased to only one year.

No one is certain why this trend is increasing, although there are numerous ideas that center around such factors as
1. Air quality
2. Exposure to second hand smoke
3. Nutritional deficiencies
But what is undeniable is that infant asthma is on the rise - perhaps a very steep rise.

Diagnosis of Infant Asthma

Obviously, diagnosis is more difficult in an infant asthma patient than any other. The sufferer cannot tell anyone that he is having difficulty breathing and cannot rest at night. Plus, a normal asthma test cannot be administered to a baby, obviously.

In infants and adults, asthma is the same - that is, the lungs are abnormally sensitive to stimuli that cause breathing difficulty. In infants, these “triggers” can be:
* Any kind of cold or respiratory inflammation
* Cold, wintry, freezing air
* Excessive excitement or over-stimulation
* Rapid temperature changes, such as those that occur in spring or autumn
* Classic allergens like pet fur and dander, dust, mold, insects
* Stress, which can be present in any life - even an infant’s
* And, especially, exposure to cigarette smoke
* Lack of enough rest
It is the duty of parents to be alert to any sign of infant asthma, although most often this condition is discovered by accident. The concerned parent may take her child to the pediatrician believing that her baby has bronchitis, only to discovered that the true culprit is asthma.

There is good news, though, in the war against asthma in infants and the first positive note is that the child’s life doesn’t have to change much. Mom & Dad are the ones who will be responsible for regular doctor visits, schedules and any necessary medication.

Another positive note is that asthma deaths are extremely rare among babies. In fact, the older that patient is, the more the death rate increases. However, the death rate from asthma is low at any age. According to the American Lung Association, 154 children below the age of 15 dies in 2003, while 671 adults over the age of 85 died.

Asthma need not be a problem, even for an infant. With proper care and attention, it is a manageable annoyance rather than a crisis.

To learn more about asthma in kids and how you can best protect your tiny loved ones, check out AsthmaAnswersOnline.com which offers asthma facts to understand and control asthma symptoms.

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Teens and Puberty - How to Talk to Your Daughter About Her Changing Body

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By: Nadia MacLeod

Your beautiful little girl is growing up and turning into a woman. You can see the signs and want to prepare her for that day when she gets her first period.

You don’t feel altogether comfortable about it and you aren’t sure what to say or how to start. This is quite normal because menstruation has been, and still is a TABOO subject – people just don’t like to talk about it.

This is what makes it difficult for most parents to speak openly with their daughters about the changes of puberty.

We have put together a few ideas to make it easier for you to approach this time with confidence.

Step 1 – Know your material

Having the right information and knowing exactly what happens during menstruation is a helpful way to get over the taboo. The more you know your ‘material’ – the more comfortable you are going to be about discussing it.

There are many resources available to you, both in print and on the web.

From a purely physical or biological perspective, the things your daughter will need to understand include:

* the mechanics of how women bleed

* what happens each month to their body

* what do women use to catch the flow (types, brands, alternatives) and how they use it.

* simple pain management

* how to chart and keep track of a cycle.

* fertility basics

Girls are getting their periods at a younger age, so be selective about what your daughter needs to know at any stage. A young girl of 10 or 11, needs simpler information than a girl who is 14 or 15.

The key is to open communication channels, or have information available so they can absorb what they are ready for.

For example – If you have a daughter who is younger, coming to grips with the physical aspects may be a priority for her. For example, what to use, when do periods come etc. She doesn’t need to know about how to recognise her fertility at this stage but you certainly can plant seeds for further discussion at a later stage. You can explain to her that her body gives signals about its state of fertility, that each phase of the cycle has a distinct purpose and that when she is older she can learn how to recognise the special signals her body is sending her.

It is a good idea to look at menstruation not only from a physical point of view but also the emotional point of view. After all, after your daughter has the facts and the physicality under control – learning to deal with the emotional ups and downs and change in moods will be the next major task, and one that will also impact the people around her.

Step 2 De-sensitise yourself

The more you talk about and think about menstruation the more ordinary it becomes – take my word for it. I have been writing and discussing menstruation for the last 10 years and for me, it is just part of life. So practise. Practise on your spouse or good friends first, before you try it on your daughter. That way you won’t be as embarrassed which will instantly guarantee a much better outcome.

Step 3 – The importance of self awareness.

It is very important to be aware of your own feelings and thoughts on the subject of menstruation. We all have subconscious beliefs about what menstruation means, and often they are not positive. Taking the time to think about and reframe your own attitude to menstruation can diffuse some of the discomfort and embarrassment you might feel.

If you are a woman – and your own passing into puberty was fraught with shame and disapproval, now is the time to look at the menstrual cycle in a different light. Do you really want your daughter carrying on this negative legacy? What does it mean to you that your daughter is growing up and maturing sexually?

The second question can be especially difficult to confront if your daughter is in the younger bracket of the puberty spectrum. Girls are getting their periods at a younger and younger age, caused in part by the abundance of synthetic hormones in the food we eat and a more sedentary lifestyle.

It is important to remember that just because your daughters body is maturing it doesn’t mean that her mind or emotions are making the same quantum leap. The whole puberty process can take a couple of years so there is time to get used to it all. And your daughter may not necessarily become sexually active just because she has her periods.

How do YOU feel?

Adolescence is the start of something new – childhood slips into the past. As with any change and time of transition, there are many feelings that come to the surface. Grief at time lost, fear of what is in the future, anger at factors we can’t control or our own aging process as we see our daughters stepping into their prime.

It is not an easy time. Being open to your own conflicting emotions and being able to put them in perspective means that you are less likely to get caught up in conflicts and more able to lovingly support your daughter through her transition.

Step 4 – Keep the lines of communication open.

Be ready to talk when they need it. It can be funny – we get ourselves all psyched up to have this super important talk with our children only to find they don’t seem to be at all interested. Then at another time, out of the blue they are ready and catch us unprepared.

Take the opportunity to talk when it comes. Have your knowledge ready and remember they often need information in small bite size chunks. Don’t be too disappointed when you don’t get the chance to let them know the whole story in one go.

Another good strategy is to have books available to your child, conveniently lying around the house so that they can access the information for themselves. It’s a good idea to use these books as a starting point for discussions and remember there are resources available for you too.

About The Author:

Nadia MacLeod is the founder and creator of the ultimate menstrual web resource http://www.menstruation.com.au Quite simply, our aim is to provide you with information, products, and an alternative viewpoint about menstruation so that you can feel great about being a woman every day of the month!

Copyright 2006 - Nadia MacLeod. All Rights Reserved Worldwide. Reprint Rights: You may reprint this article as long as you leave all of the links active, do not edit the article in any way, give author name credit and follow all of the EzineArticles terms of service for Publishers.

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The Proper Method For Teens To Lose Weight And Avoid Dangerous Dieting Techniques

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By: Chris Ryerson

With teen celebrities all losing weight, there is no doubt that there is a growing trend and focus on weight loss going on. From teenage girls to teenage boys, upper class, middle class, middle school, high school, everybody, it seems, wants to have a slim body.

Dieting is not necessarily a bad thing. In fact, when done right, dieting can do great things for the body. Eating the right foods and exercising, which are the hallmarks of proper dieting, can produce a healthy body that is strong and fit.

Unfortunately, the proper form of dieting may take a long while, too long for teenagers who are hell-bent on losing weight the fastest way possible and also the easiest way. The need for a form of diet that will be fast and also easy on the stomach has opened doors for all kinds of weight loss programs. Some target the diet and the food intake of the person. Others go for the exercise part of the diet program. A few target those who want to lose weight in a matter of days and they can only achieve this by going under the knife.

The prevalence of these kinds of weight loss programs that are not healthy and in the long run bad for one’s body has alarmed a lot of people in the medical industry. To ensure that your teeners are losing weight the right way, here are some tips that will come in handy.

Show your support

Teeners may want independence but they are much too young to lose your guidance. They still need your support despite claiming that they want to decide for themselves and stand on their own two feet. The problem I guess with most teeners right now is the fact that they are not being guided by their parents in their choice of diet. Some do not even tell their parents that they are undergoing some kind of diet.

If you want to really help your teener, make sure that you show your support. Be their friend and confidante. You may not agree with everything that they want but at least you know what is going on in their lives. This way, you can help them make the right choices and guide them to the right path. As they say, if you can’t beat them, join them.

Emphasize more than looks

Teeners who are obsessed enough with their looks to want to lose weight fast are those that do not have much self-esteem or those who place much importance into how they look and not who they are. It is important that parents nowadays teach their children, especially teenagers that there are more things in life more important than looks, that they can be accepted and become successful with other things such as good grades, achievements in the arts or in music, excellence in sports or leadership skills.

Become a good example

There is no right way of teaching your kids the value of the right kinds of diet than by example. If they see you using the easy way out by going under the knife or starving yourself to death just to lose a few precious pounds, you will find it hard to convince them that they should not do it too. After all, you are doing it. Why shouldn’t they?

Want to find out more about Safe Teen Weight Loss? We have all kinds of great free articles, info and tips at our site Teen Weight Loss.

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Balanced Mind and Body Training Develops Excellence in Today’s Youth

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By: Joey Bilotta

Most parents believe that self-esteem is directly related to success in life. Yet, it is one advantage they can’t directly give their children. Self-esteem is gained through personal accomplishment and the expanding confidence of children as they take on more responsibility.

However, parents can give their children experiences and education that encourage achievement and independence. A combination of activities that challenge a child’s mind and body are a perfect way to help children grow into confident, well rounded adults.

The benefits of participating in youth sports

Research indicates that participation in sports often promotes healthy development in kids and teens. According to a study done by the American Sport Education Program, athletic training builds an appreciation of personal health and fitness in young people. They also found that it improved self image, social skills and taught children how to cope with disappointment.

The advantages of athletic training at professional and international levels

Kids that show an affinity for a particular sport, such as soccer, can really benefit from professional training at an international level. The world of international soccer is highly competitive and offers new opportunities for achievement to youngsters who love the sport.

Look for camps, schools and training programs that are lead by coaches with experience playing soccer professionally in the international arena. Full-immersion international programs are especially desirable since they give children an opportunity to strengthen athletic skills and expose them to another language and culture

The benefits of learning foreign languages

Students who learn foreign languages tend to score higher on the standardized tests in English. Thus, learning a new language actually improves a student’s grasp of English. Evidence also suggests that children who study a second language are more creative and better at complex problem solving.

Americans fluent in other languages have a deeper understanding of our culturally diverse world and more career opportunities. In addition to sharpening a child’s mind, learning a second language can directly impact their chance of future success.

The advantages of full-immersion language learning Full-immersion language programs are a fast growing, wildly successful way for kids become bi-lingual. In these programs, students travel abroad and spend a great deal of time speaking and listening to a second language.

Immersion programs are possibly the most effective type of foreign language instruction available. Students involved in such programs can be expected to achieve more fluency than those studying in traditional settings. These advanced skills foster pride and pave the way for adult accomplishments

Full-immersion sports and language training uniquely encourages kids’ potential

Traveling abroad is an experience that gives a sense of independence in children, a key aspect to creating self-esteem. When this is combined with the advantages of professional sports training and serious foreign language study kids are destined to win in the game of life. EduKick offers a full-immersion soccer and language experience in several European countries. (http://www.edukick.com)

Visit http://www.edukick.com/soccercamps.asp?cat=122 today to register your child for a full-immersion soccer and language experience. You can also sign up for a free newsletter about international youth sports and studying abroad at http://www.edukick.com

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Getting Them To Eat Their Veggies

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By: Sue DeFiore

One of the major complaints by most parents is that their children won’t eat their vegetables. One of my favorite memories as a child was going with my parents to the U pick farms. We went for blueberries, strawberries, pumpkins, and vegetables, like lettuce, tomatoes, radishes, carrots, onions, spinach. In addition I grew up in an area that not only had U pick places but also lots of roadside farm stands. In those days supermarkets only had canned vegetables, if you wanted fresh you had to go to the source, the farm.

What does all this reminiscing mean to you and your family. It means to check around your area and see if there are U picks available or farm stands. The site http://www.localharvest.org allows you to search for farms, farmer’s markets, co-op and lots more in your area.

If you don’t have anything of the sort, start a garden in your back yard. My dad and I grew romaine lettuce, radishes, tomatoes, carrots, spinach and scallions. It was a project we did together – picking the spot, preparing it, getting the seeds, planting them, and then taking care of the garden. You not only get your children to learn about where their food comes from, but to have a hand in growing it. It is a wonderful learning experience and what kid doesn’t love playing in the dirt.

Showing your children where their food comes from is a very enlightening experience for them, as for most, they just sit down and eat and have no idea all the work and preparation that went into the food. Educating your children on where and how food grows, how it is picked and then prepared gives you and your children lots to talk about. Children are naturally inquisitive (remember the 3’s and why, why why), take advantage of this quality and nurture it.

Don’t stop at the U pick or garden. Let your children help with the dinner menus and preparation of meals. Even if you start with them setting the table or watching you prepare, get them involved and make it a fun experience and they won’t even know that they are learning something. Plus you will find that they actually start to enjoy eating those vegetables they helped picked or grow.

Keep Kids Fit! Solutions for parents who want healthy children in body and mind! Our motto, “Eat Healthy, Live Healthy, Help Keep Kids Fit” Keep Kids Fit asks the question: Do You Want To Help Foster A Healthy Lifestyle For Your Child! If you answered yes, visit our website today at: http://www.keepkidsfit.com and check out 7 Easy Steps To Get Your Family Eating Healthy Effortlessly

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Five Tips For Teen Health, Teen Fitness, And College Health

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By: Matt Elder

Anyone who is concerned with teen health, teen fitness and college health, need to look no farther than your local gym floor to see why there is such a problem with teen fitness today.

Students don’t know the first thing about college health or teen health, and that is drastically affecting their expanding waistline. Students who are concerned with teen fitness need to alter their workout easier in order to become more fit.

College health is tough to regulate because of the late night parties, all you can eat buffets and drastically different lifestyle. Also, college students are much less likely to be as active as they were in high school, then teen health was much easier to come by (think 3-sport athlete).

Most teens, unfortunately, know nothing about teen health and teen fitness, and it shows in gyms across the country. Teens are showing up to the gym to workout, but we will not address the issues of teen health and teen fitness until we alter their workouts.

Here are quick tips to improve teen fitness, teen health and college fitness:

1- Rest less and workout more. It’s tough for teens to lose weight while they are resting five mintues between sets. You need to get up and workout more. Do a set of jumping jacks between sets, it’ll work! That’ll help out teen health and college health.

2- Lift weights to lose weight. Teen health is terrible because they, especially females, waste their time on the treadmills and elliptical. College health would greatly improve with shorter workouts with lifting more weights, and teen fitness wouldn’t be such an issue if teens lifted.

3- When doing cardio, do it right. Long distance running or walking will not improve teem health. In fact, there have been studies done to prove that adding aerobic training to a workout showed nothing that dieting alone wouldn’t help. Do a short run (less than a minute) followed by a shorter walk. That’ll greatly help teen fitness and college health. It’ll help lose weight!

4- Don’t isolate muscles. Teen health, teen fitness and college health will not improve unless they learn to workout right. Bicep curls will not improve teen health and teen fitness. Neither will triceps kickbacks or sit ups help out college health.

5- For college health, try to stay active. Easier said than done, but college health is just as big of a concern as teen health and teen fitness. Stay active. Go to the gym more. Remember, if you were an athlete last year, and now you do nothing, your college health will deteriorate.

Teen health, teen fitness and college health are a growing concern. But staying fit during your student years can be very simple. Lift weights, rest less, and you will melt the fat away! Remember, college health isn’t all that hard.

Matt Elder is the owner of http://www.generationyfitness.com , the world’s only website designed just for high school and college students. The site is exclusive to members, but is completely free.

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College Health - Teen Health And Teen Fitness - High School Workouts VS Effective Workouts

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By: Matt Elder

It’s funny what happens to gyms across the country around 2:30 to about 4. This is when the typical “housewife” leaves the gym and the typical high school (or college) student comes in to workout. They aren’t concerned with teen fitness, teen health or college health. They are much more concerned with other things.

If teens today cared about teen health and teen fitness, they might get better results at the gym, look better, feel better, etc. But they aren’t concerned with teen health. They are concerned with how they look and the numbers they put up.

College students and high school students (males and females, unfortunately….each have their own specific flaws) come to the gym typically for social/ego purposes.

(Before you bombard me with messages about how you are concerned with teen health and teen fitness, let me say I am generalizing after years and years in the gym).

Males at the gym not concerned with teen fitness: It’s a numbers game, not a teen heath game. By that I mean they throw on three plates on each side to squat, bend their knees three inches, and stand up. BOOM. They can now go to the locker room and say they squatted 315. Not exactly teen fitness.

Females at the gym: social hour, not teen health or college health. Either it’s boy hunting, or talking amongst yourselves between sets.

College health is not about chit chatting. Teen health is not about squatting large numbers. Teen fitness is not about socializing.

Now, don’t get me wrong, teen health and teen fitness can be accomplished in a social atmosphere. But college health and teen health needs good workouts also. College health is a major problem with buffets and Jack Daniels, and college health will not improve while soroiety sisters talk.

Teen fitness and teen health is about good, hard workouts. College health is about simple lifestyle changes.

Teen health, teen fitness and college health can easily be accomplished with small workout and life changes. College health is key to living a healthy life in 30 years. Teen health and teen fitness is vital to starting off your life healthy.

Quick tips to improve teen health and college health:
-Shorten, but intensify your workouts.
-Talk less, lift more
-Lift weights to lose weight (very important to teen fitness and college health)
-Have fun!

Teen health, college health and teen fitness is easy and fun! Get fit, stay fit, live longer and live happier!

Matt Elder is the co-owner of http://www.GenerationYfitness.com, the world’s only website designed just for high school and college students. The site is exclusive to members, but is completely free. Go today to http://www.GenerationYfitness.com today to get your free $27 e-book “How Working Out Will Improve Your Social Life”.

Article Source: http://EzineArticles.com/?expert=Matt_Elder

Teen Fitness, Teen Health and College Health: Simple Changes to a Healthier You

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By: Matt Elder

Teen health, teen fitness and college health is everywhere you look. Teen health is on TV, articles are written about college health (hello, Freshman 15) and long-term studies are done on teen fitness.

However, all exercising aside (don’t get me wrong, exercising is crucial to teen health and teen fitness) the main reason teen health and college health is so bad is in cafeterias everywhere.

It’s very PC to be concerned with teen health and teen fitness. It is great publicity for superintendents, principals and deans everywhere to talk about teen fitness and college health. They put Band Aids on a severed artery.

Concerned with teen health and teen fitness? Then the high school (some, unfortunately not all) will add a salad bar. And, usually it’s filled with brown “greens” stale veggies, etc. Not exactly the way to attack the teen health and teen fitness crisis in the country.

Concerned with college health? The university adds an all-you-can-eat deli buffet (where sandwiches can be as artery-clogging as a Big Mac) for a “healthier” alternative. And universities concerned with college health also add the salad bar right next to the pizza, French fries and hamburgers.

Teen health, teen fitness and college health all start with education. It’s so bad that we took an adult disease, Diabetes, and our terrible teen health and teen fitness has made a youth version of it (Type II Diabetes). Bad teen health and teen fitness has created a new disease! Think about that for a minute.

To really get to the root of teen health and college health, the students need to be educated on teen fitness in general, but we need to get back to the basics. Everyone, theoretically, knows that McDonald’s and Burger King won’t help out teen fitness. But do they really know the possible long-term damage?

Thin kids can’t see how bad their hearts are. Most overweight kids know something about teen fitness and college health (like, for example, McDonalds being bad for you) but tons still don’t. How many overweight teens do you see chowing down a Big Mac? Too many don’t understand enough about college health and teen health.

Make simple changes to change teen health and teen fitness. Rome wasn’t built in a day, and it took the teen over a decade to get overweight. They won’t lose it overnight.

If you are really concerned with college health and teen fitness, then make small changes to start off like switching to a low fat dressing, eating chicken instead of beef, diet soda instead of regular, and lowering your portions of carbs.

These small changes will improve teen health, teen fitness and college health drastically. And these changes are nothing more than tiny alterations.

Matt Elder is the co-owner of http://www.GenerationYfitness.com, the world’s only website designed just for high school and college students. The site is exclusive to members, but is completely free. Go today to http://www.GenerationYfitness.com today to get your free $27 e-book “How Working Out Will Improve Your Social Life”.

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Teen Health, Teen Fitness and College Health - Three Easy Tricks to a Better Body

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By: Matt Elder

There’s a giant myth in teen health and teen fitness. People think to accomplish these, as well as college health, you need to workout for 90 minutes, do tons of sit ups, etc. However, this is the old way of thinking. College health and teen health can be easily had with small changes.

First off, to achieve teen fitness and college health you don’t need to eat like a robot or workout like a madman. Let’s get that myth out there. To get teen health, you need to be healthy. To get college health, you need to live a healthy lifestyle. Teen health isn’t as complicated as people think.

TIP ONE: To get teen health and college health, concentrate on eating healthy before dieting. Teen fitness doesn’t come by eating chicken and spinach every few hours. Small, healthy meals spread out throughout the day will do wonders for teen fitness.

I’m not recommending Fritos, pizza and Burger King for teen fitness and college health, but I am suggesting concentrating on eating healthy. Small changes before big ones will make a work of different in teen fitness.

For example, you can easily save hundreds of calories a day by making small changes. Teen health is a problem because of many things, including dieting. Imagine college health with small changes. Switch your Big Mac to a McChicken without cheese or mayo. Change your large fries to a medium, and your large Coke to diet. You just saved around 600 calories. Teen fitness and teen health can’t come easier than that!

TIP TWO: Lift weights to lose weight for college health and teen health. The only thing in your body that burns calories is muscle. The more muscle you have, the more calories you burn. Teen fitness would be a lot better if teens got off the treadmill or elliptical and lifted weights. College health would be better if students did more squats and lunges than jogging or biking.

I’m not saying college health and teen health will be accomplished by doing heavy sets with terrible form. However, you can achieve teen fitness easier with using free weights (or, if worse comes to worse, machines).

TIP THREE: To get better teen fitness and college health, shorten your workouts. That’s pretty easy. How can you shorten a workout and make it just as good for fat loss? Shorten your rest, and you will be well on the way to teen health and teen fitness.

College health and teen health will be a lot better with exercises like squats, jumping jacks, and jump rope. When is the last time you did 50 jumping jacks? I promise you, if you try it you will be much more tired than if you did the treadmill.

If you’re at the gym longer than an hour, you’re there for too long. Teen health, teen fitness and college health can still be achieved with shorter workouts. But please, make these workouts with weights!

Matt Elder is the co-owner of http://www.GenerationYfitness.com , the world’s only website designed just for high school and college students. The site is exclusive to members, but is completely free.

Article Source: http://EzineArticles.com/?expert=Matt_Elder

Teen Fitness, Teen Health and College Health - Stop Resting and Workout

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By: Matt Elder

Let’s examine something pretty simple. Workout to lose weight and improve teen fitness. Novel idea! Going to the gym and exercising will improve college health and teen health. However, teen health won’t necessarily improve with exercising, and college health and teen fitness won’t get better just because people are working out.

Teen health, teen fitness and college health is nearing a breaking point in our society. Of college health doesn’t improve the freshman 15 will turn into the sophomore 30. If teen fitness doesn’t get better then cancer, heart and brain problems will run avid in next generation.

That’s right. Teen health today could save kids lives tomorrow. (Perfect example: teen fitness and teen health is so bad that Type II Diabetes was CREATED because of it). And college health is so bad that there is an excuse (the “freshman 15″) to overweight students being the norm.

It isn’t in the numbers. Teen health and college health won’t improve just by working out. Teen fitness will improve with students working out correctly, not just working out.

Working out to improve college health and teen fitness isn’t an hour and a half workout. The only way to improve teen health is not on the treadmill or elliptical. Teen fitness can be fixed one half hour workout at a time.

Don’t just jump on the treadmill for longer to lose weight and improve college health and teen health. It’s a waste. Studies have shown time and time again aerobic training (like a typical “cardio” routine) isn’t good for fat loss.

Millions of students concerned with teen fitness and teen health go to the gym to get healthier and happier. However, millions of students go there and waste their time. Teen fitness and teen health will be improved with proper workouts, not longer workouts.

The biggest mistake people make at the gym is they rest too much during workouts. Teen fitness and college health won’t get better resting four minutes between sets. Here are a few tricks to shorten your rest and improve college health and teen health.

All of these exercises and workout routines can be found at http://www.generationyfitness.com, the only website devoted to teen health, college health and teen fitness. Membership is free!

-Instead of resting, pair up a group of exercises ad perform them back to back. Teen health and college health would vastly improve if students did this.

-If students knew how to do cardio right, college health and teen health would greatly improve. Don’t jump on a treadmill and run or walk for an hour. It’s a waste of time and won’t help teen fitness. Interval training, where you run for a short period of time then walk for a shorter period of time, is vastly better and will greatly improve teen health and college health.

Instead of resting, workout! That will help out teen fitness and college health. Here are a few exercises you can do instead of resting. Remember, if you don’t know how to do these exercises, they are all explained in details and with pictures on www.generationYfitness.com.

-Jumping Jacks
-Push ups
-Jump Rope
-Mountain Climbers

Or heck, jump on a treadmill for a minute between resting!

Teen health, teen fitness and college health is at a breaking point, and it doesn’t have to be. Teen fitness and college health can be improved easily and quickly with a few small changes.

Matt Elder is the co-owner of http://www.GenerationYfitness.com, the world’s only website designed just for high school and college students. The site is exclusive to members, but is completely free. Go today to www,generationyfitness.com today to get your free $27 e-book “How Working Out Will Improve Your Social Life”.

Article Source: http://EzineArticles.com/?expert=Matt_Elder

Teen Fitness, Teen Health and College Health - Six Worthless Fat Loss Exercises

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By: Matt Elder

Teen health, college health and teen fitness are going down the tubes. That’s nothing new. Teen fitness isn’t improving, college health won’t get better and teen health is still declining.

Teen fitness and teen health certainly isn’t declining because students aren’t going to the gym. Take it from someone who works there daily. I’m forced to watch terrible squats, lunges, bench presses, etc everyday.

Students are working wrong, and that’s why teen health and college health is where it is today. Teen health and college health is terrible because millions of students don’t know how to workout for fat loss or general conditioning.

They are wasting their time with worthless exercise. That is one of the huge factors for terrible teen fitness in the country. Students aren’t concerned with form and good exercises. They are concerned with numbers and whatever “Glamour” says to do. College health and teen fitness demands improved workouts for fat loss and general conditioning.

Teen fitness, teen health and college health will improve with improved workouts. For a sample of effective workouts, visit www.GenerationYfitness.com for faster workouts designed just for students to improve teen health and teen fitness.

Here are some worthless exercises students do that will never improve college health or teen health.

Sit ups: These are pointless and could be dangerous to teen fitness because it could lead to injuries down the road. Sit ups, no matter in what form, will never improve college health and teen health. The will never make you thinner.

Bicep Curls: How curling a five-pound dumb bell to help you lose fat is beyond me. Your biceps are a small muscle and working them out will never improve college health and teen fitness. They will not make you in better shape.

Triceps kickback: Another small muscle, another worthless exercise that will never improve teen health or college health.

A “curlback”: Same as the last two, but a worthless combination of the two. This is the exercise that isn’t quite a kickback and isn’t quite a curl. It’s when you bend over a few inches and do the motion of a curl THEN a kickback. It will never help teen fitness and it will never make you thinner or healthier.

Hip adduction/abduction machines: That is personal trainer mumbo jumbo. These machines female students trying to improve teen health and teen fitness love to do. It’s the one where you sit back and either spread your legs apart or bring them together. College health will not be improved. Neither will teen health or teen fitness. Not only do you look goofy doing it, you’re wasting your time.

Most machines: College health, teen health and teen fitness would be greatly improved if no machines existed at any gym. About 99% of them are worthless. Don’t waste your time.

Teen fitness, teen heath and college health can be improved greatly if they learned to exercise right. Remember, you can check out www.GenerationYfitness.com to see how easily college health, teen health and teen fitness can be improved with simple workouts. Membership is free!

Matt Elder is the co-owner of http://www.GenerationYfitness.com, the world’s only website designed just for high school and college students. The site is exclusive to members, but is completely free. Go today to http://www.generationyfitness.com today to get your free $27 e-book “How Working Out Will Improve Your Social Life”.

Article Source: http://EzineArticles.com/?expert=Matt_Elder

Kids Fitness - How To Give Your Kids A Lifetime Of Fitness And Health

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By Jon Dyson

1. The Good Life

Of course you want the best for your kids so they can have a good life and be healthy, wealthy and happy. And the family is their core training ground. Unfortunately, kids fitness programs or fitness games don’t always figure in family activities. Naturally, this doesn’t help.

Even well-meaning parents send mixed messages to kids on health issues. For example, I watched a family friend telling her two kids that smoking was a very, very bad thing. Nice message. The snag was she was puffing away herself at the same time.

As an observer, it looked ridiculous. And the look on the faces of the kids was one of complete incomprehension. How could mummy do bad things? In other words, the message was confusing, contradictory and insincere even to the kids.

2. Right AND Wrong

Despite being the ‘right’ thing to say from a health and fitness perspective, a number of unintentional ‘hidden’ messages were given off:

1. you don’t have to practice what you preach

2. you can say one thing and do another

3. can say one thing and mean another

4. you don’t have to be sincere.

3. Can YOU Be Believed?

Now, apart from sending disturbing messages to her kids, this mum was also undermining herself. To me, she didn’t seem to be a bad person. And I doubt that her kids would think so either. They just wouldn’t believe her. By not practicing what she preached, the real message was that she didn’t mean it. But what kind of a message was that for her kids? How can that be taken seriously?

4. THREE Critical Lessons

Lesson One is fairly obvious: it’s best to practice what you preach if you want to be believable.

Lesson Two is maybe less obvious. Yet it’s something that everyone in sales knows: “telling isn’t selling”. That’s why the holiday sales rep shows you pictures or a film. Why? Because when you ‘buy it’ yourself by believing it, you are more likely to move to the next step and buy it with your cash.

In other words, showing is more powerful than telling.

Lesson Three is also not so obvious. The car salesperson wants you to sit in the car and maybe take a drive. Why? Because to experience something yourself is even better than being shown it. And this is only achieved by active participation rather than as a spectator. Action speaks louder than words.

In other words, a superior salesperson will get you to sell what ever it is to yourself!

5. Teaching YOUR Children Bad Behaviour

The big lesson of all this is that if you want to be successful in making sure your kids are fit and healthy, you need to be that superior sales person. This means not telling kids not to smoke while at the same time smoking yourself. Because a daily demonstration of speaking with a forked tongue, by not practicing what you preach, is a daily tuition service to kids that inconsistency, insincerity and dishonesty are all OK.

The same goes for unhealthy drinking or taking drugs. The same also goes for eating junk food. And the same goes for exercise and fitness. Not practicing what you preach in any of these risks passing on bad behaviour.

But if passing on harmful behaviour is so easy, why not pass on good behaviour instead? And if this means taking seriously the daily demonstrations you give to your kids, then both you and your kids will be better off, don’t you think?

6. THREE Top Tips

But what does this mean for the health and fitness? How do we draw these lessons together? Take these top three points:

1. Practice what you preach.

2. To show is more effective than to tell.

3. Actions speak louder than words.

What better way to demonstrate healthy behaviour than to practice it with your kids? This will go beyond supporting kids by just going along to see them in sporting activities at school or college. It means taking part in sporting and fitness activities with them.

Even if you prefer a fitness program of working out as a ‘garage warrior’ to joining a gym, and you have neither the desire nor the intention of becoming a muscle-monster, you can still help yourself and your kids to fitness in your ‘gym’. Even though practically everyone seems dazzled by weights and fitness apparatus these days, it’s generally safer and more effective to avoid the usual dangers of using weights and other fitness equipment and to concentrate instead on bodyweight exercises.

7. Family First

But in addition to that, outside the home or gym there is a wealth of fitness activities that can be done with kids. Many can be real family pursuits. For example:

· Swimming

· Cycling

· Hiking and camping

· Boot camps for specific activities

· Adventure holidays.

These are all relatively simple to arrange but they are all great for health and fitness. And an activity holiday will beat for price a ‘normal’ holiday that involves a continuous round of expense to be entertained and amused.

Even better, such activities helps prevent kids from becoming mere spectators of the activities and sports of others. Yet this is all the sporting activity that most people get! Better still, each one can be arranged with other families in groups or clubs.

How’s that for a terrific way to meet and make friends with other like-minded and positive people? How’s that for a great way to counter the bad examples all around that indoctrinate us with poor and unhealthy behaviour?

PLUS, as an added bonus, YOU get to keep fitter too!

JON DYSON is the founder of http://www.faster-safer-fitness.com and author of ‘The Fitnessblasting Manual’ and ‘Dangerous Exercises Exposed!’

More info on Kids Fitness http://www.faster-safer-fitness.com/Your-kids.html at this link. With over 30 years experience, Jon found out the hard way that fitness is EASY. Let him show you the easy way with this FREE Fitnessblasting course, click here http://www.faster-safer-fitness.com/fitness-blasting-sampler.html now.

Article Source: http://EzineArticles.com/?expert=Jon_Dyson

Activities For Your Child

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By: Eric Hartwell

A holiday or summer vacation does not mean that there is nothing for your child to do other than watching television or surfing the Internet. There are a whole lot of activities for your child to do. He or she will have great fun in doing them and also will gain a good learning experience at the same time.

It is very important to promote an active lifestyle for your child. It is very important for your child to get involved in physical activities like bicycling, roller skating, playing baseball etc. In fact, any sport that he or she likes. All these activities are fun ways to pass time and also important for good health of your child. Also these activities help in molding the social character in your child. Activities that involve groups help them to develop team spirit and tolerance. They develop qualities like healthy competition. Also it is very important to remember what the experts say: “an active child always turns out to a healthy child”.

Activities like reading are always a great benefit for your child. Make your child reads lots of books. You can help him to create a book club with his friends where all the friends in the neighborhood can get together and exchange their books. Books are a great way to keep your child’s brain fertile.

There is no doubt that television, video games and Internet are a great source of entertainment and education for your child. But make sure that they do not make your child an addict to them. Plan a day’s schedule with your child. Set particular hours for television, video games and the Internet. It is good idea to monitor your child’s viewing. See what he watches on television and Internet. Make sure he watches programs that suits his age and are educational. You can offer fun alternatives to television. If your child wishes to watch TV but you want him or her to turn off the tube, propose that you both play a board game, play outside, start a game of hide and seek, read, work on crafts or hobbies, or listen and dance to music.

It is always great to assign some jobs like cleaning one’s own room to children. Activities like these develop dignity of labor among children. Activities like planning a week end party and organizing the party themselves are great fun for children. Activities that involve children in decorating the room for the party are also a matter of great fun for children. You can get your child involved in activities like making simple salads and decorating pizzas.

Encourage your child to take part in extracurricular activities in school and in the neighborhood. Joining a sports club, theatre productions, non profit organization working for charity etc are great activities for your child. These activities will make him social as well as prove to be great learning experience for him.

Spending time with your child and becoming a child with him is an activity that kids love the most. So spend time with your child, talk to him about his friends, his school and what he feels. Become a child with him and get involved in his activities. This will make your child get closer to you.

Eric Hartwell oversees “The World’s Best Homepage” intended to be a user-generated resource where YOUR opinion counts. Anybody can contribute and all are welcomed. Visit us to read, comment upon or share opinions on kids and teens and visit our associated site articles for free.

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Is Your Adolescent Sleeping Enough?

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By: Felicia Williams

sleeping child

Are they being lazy? Why do they sleep all day long and then stay up all night?

During a routine well visit, my son’s pediatrician told me (it’s amazing that my son, who is larger than I am, still sees a pediatrician) that when our kids reach puberty, they begin to stay up late and tend to sleep later in the day. No, he assured me, they are not being lazy.

After further research I found that teens seem to develop the late night/late morning sleeping routine because their circadian rhythms change. Circadian rhythms are our body’s natural 24 hour metabolic rhythm. This rhythm affects things such as temperature, hormonal changes sleep/wake patterns and other physiological and biological processes (our internal body clock).

Upon further digging, I found that circadian rhythms change because of a hormone called melatonin. This hormone regulates our body’s sleep/wake cycles. Apparently teens produce their melatonin later at night than the rest of the human race. This is why they have a need to go to sleep later and wake up later.

How much sleep do teens need?

According to the National Sleep Foundation, (NSF) adolescents should get between 8.5 to 9.5 hours of sleep. This is next to impossible with their current school/activity schedules. Right when their bodies are telling them to go to bed late and sleep late, their High School forces them to get up early.

My heart goes out to my teen and others. They have to concentrate on grades, become well rounded students in order to apply and be accepted to the college of their choice (or parent’s). There’s peer pressure, youth ministries, gymnastics, football, basketball and/or a part time job. With all of these pressures, the only way they can even try to meet their obligations is to try to ignore their rhythm and miss some of their much needed sleep.

Affects of missed sleep:

In a 2006 poll on teens and sleep conducted by NSF, they found more than one half of adolescents reported that they felt too tired/sleepy during the day (51%) and or had difficulty falling asleep (51%) at least once a week within the past two weeks.

Medical research shows that there is a direct connection between lack of sleep and the following:

Inefficient information processing
Forgetfulness
Increased irritability
Anxiety
Depression
Temporarily lowered IQ (while sleep deprived)
Falling asleep in class (research states 20% of HS students do this).
Poor athletic performance
Slow reaction time in driving.

Remedies for lack of sleep:

What can we do to help our teens get an adequate amount of sleep? Let’s face it, they are no longer toddlers so we can’t put them in their cribs and make them take a nap. However, there are a few things that can be done to help them out:

Set consistent sleep/wake times, including weekends. Sometimes it’s difficult to adhere to these schedules because of other obligations, but do the best you can.
They should relax for about a half hour before going to bed. Cut out stimulating things like TV, videogames and the computer. Try reading instead.
Avoid caffeine, especially after lunch.
Make the bedroom comfortable, cool and dark for sleeping and let the light shine in the morning. The light/dark cycles send signals the brain for sleeping and waking.
Avoid all night cram sessions. Remember, the brain, like the rest of the body, needs rest too. It works better when it’s well rested.
Nutrition and exercise. A balanced diet along with adequate exercise promotes deep restful sleep.
Nap - Sometimes a nap strategically placed during the day can serve as a pick me up. The nap should not be too long or else it will affect night time sleeping.

Raising teens is a tough job. Who knows, a properly rested teenager might be a very agreeable teenager. Good Luck!

Felicia Williams is a freelance writer and owner/webmaster of the family oriented site Tidbits and Stuff and the Hudson Valley travel guide site Visit Hudson Valley

Article Source: http://EzineArticles.com/?expert=Felicia_A._Williams

Excercises To Improve Intelligence

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By: Sharon Kennedy Tosten

BRAIN AND BODY CONNECTION

If your child is just starting to walk, or if you have dreams of them being a great athlete someday; or if they could use help with their coordination, these simple and fun drills will help stimulate both their body and their brain. Try these Easy to do-Brain and Body excercises to help create new neural connections and stimulate brain activity as well as increase spatial awareness and coordination.

SPINS: Parent and child each hold up their right hand. Help child spin, alternating between clockwise and counter clockwise. Child tries to CLAP hands with parent and the end of each spin.

KNEES and ELBOWS- Parent has child bring their knee up to Tap parent’s hand several times. Switch to other knee, then to each elbow. Parent then moves their hand randomly to either knee or elbow and child TAPS it.

LOOK OVER YOUR SHOULDER- Parent stands behind child and taps either shoulder randomly. Child turns head the correct way and gets a Kiss, or Claps both hands with parent.

JUMP UP, DOWN and SIDES- Parent holds hands out in a double “HIGH FIVE” position, randomly alternating from over the child’s head, down by their feet, to either side or behind the child. Encourage child to jump and clap hands, alternate speed and give an enthusiastic “GOOD JOB!” each time they make a loud Clap!

Children participate best in these drills with a smiling, encouraging parent. I developed these and other drills, for my own son with autism and he participates enthusiastically. I initiate them randomly throughout the week.

Sharon Kennedy Tosten
267-980-8518 or 215-822-1659
troysuniverse@aol.com
Author TROY’S AMAZING UNIVERSE
CEO, AMERIKICK MARTIAL ARTS
and BRAIN AND BODY ACTIVITY PROGRAMS

Sharon Kennedy Tosten is the Author of the book series Troy’s Amazing Universe starring Troy, who looks at the world with unfettered optimism. She also co-founded the Amerikick Martial Arts schools with her husband Dennis Tosten and Brain and Body Activity centers to help every child reach their fullest potential.
267-980-8518 or 215-822-1659
troysuniverse@aol.com

Article Source: http://EzineArticles.com/?expert=Sharon_Kennedy_Tosten

Horseback Riding Camps Offer Fun, Exercise, Experience

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By: Samantha Kay

Is your child or teen horse crazy? Many children and teens are fascinated with horses and horseback riding. Attending a horseback riding camp will give them a basic knowledge of horses and riding as well as an interesting summer camp destination.

While the focus of horseback riding camps is, obviously, riding horses, these camps also teach other important factors of horse ownership and care. During their camp time, campers will learn about the different types of tack used to ride or drive a horse. Camp attendees will also learn how to clean and care for tack. Also offered at horse riding camps are sessions on proper horse care. During these sessions, campers will be taught how to feed, water and groom a horse. Some camps ever offer classes in equine anatomy, perfect for children who think they may want to become a veterinarian.

When choosing a horseback riding camp, you must first decide which style of riding your child wants to learn. The main riding styles are western and English. Western riding is generally associated with cowboys, ranches, and rodeos. Popular western riding activities include trail riding and barrel racing. Western saddles were designed with the comfort and security of the rider in mind, so it has a higher seat back (cantle) and front (pommel) so riders feel secure while on the horse. English riding, on the other hand, generally focuses on jumping, racing and horsemanship. This style of riding requires the horse and rider both to have more freedom of movement, so these saddles don’t provide as much support and security as does a Western style saddle. If your child is a first time rider, they might want to consider a Western riding camp.

Horseback riding camps generally offer lessons for experienced riders as well as those who have never been on a horse before. Experienced riders will generally be placed in a class they will find challenging while beginning riders will begin by learning the basics of how to properly mount and sit on a horse. Riders with little riding experience are paired with an older, gentler animal while those with more experience ride the younger more spirited animals.

In addition to riding lessons, some horseback riding camps also offer classes in driving miniature horses. In these classes students learn to control the horse as they ride in a small cart pulled by the animal. Another popular horseback activity is vaulting. Simply put, vaulting is gymnastics on horseback. For this sport, horses with large, flat backs are lunged, or driven, in a circle while students perform gymnastic tricks on their backs. Although this sport may sound dangerous and difficult, students generally find it is easier than it sounds.

For horse lovers, horseback riding camp can be a great way to spend at least part of the summer. In the course of these camps, campers can learn the basics of riding or improve their riding skills. They will also learn important horse care issues such as horse health and anatomy. These riding camps can be a great source of fun and experience with horses.

Still looking for the perfect summer camp? Try visiting http://www.aboutcamps.com - a website that specializes in providing camp advice, tips and resources including information on horseback riding camp.

Article Source: http://EzineArticles.com/?expert=Samantha_Kay

Outdoor Kids Activities That Will Keep Them Occupied for Hours

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By: Nick Hurd

There are many benefits to encouraging your child to engage in an outdoor kid activity. Any outdoor kid activity, whether it is just playing outside or engaging in a sport can be beneficial. There are so many activities that you can do with your child, from riding a bike to bird watching to rock hounding so you can make it a family activity.

Play Outside

Whether you are hiking on a trail or just hanging out in the back yard, you can create a fun outdoor kid activity and even learn something along the way. Get a book on plants and learn the names of various plants and trees as you go along. Bring along a camera and take photos of the plants that you identify so that you can make a scrapbook. In your scrapbook add an information sheet from research that you do in books or on the web.

Survivor!

This is a fun outdoor kid activity that you can do just about anywhere. Even if you can’t go somewhere to camp, you can pitch a tent in the backyard to create an ambiance. Get a survival book and learn about various survival techniques. Learn how to identify poisonous plants. Create various scenarios and discuss what you would do in each situation, such as lost in the forest, trapped on a deserted island or stuck in the mountains.

Star Light Star Bright

Get a map of the constellations and take a walk outside to look at the sky. Learn how to identify various planets and constellations and talk about the history behind them. This is an outdoor kid activity that the whole family can enjoy. This outdoor kid activity can also take you indoors to the library so that you can learn about the solar system and stars. You may even want to invest in a telescope to get an even better look at the stars above you.

How does Your Garden Grow?

Gardening is an outdoor kid activity that can teach your child how to grow their own food, the responsibility of caring for a garden and the rewards of seeing plants grow as you care for them. You may want to start small with window boxes or containers and then graduate to turning up ground for a garden. Your child will learn how to weed the garden, dig and plant. You will need some flexibility for this outdoor kid activity because it may turn into an excursion to dig to China or an expedition to locate earthworms.

Pick Your own Fruit

This is outdoor fun for the entire family. Although it is seasonal, it can be a lot of fun. Find places where you can pick your own berries, such as blueberries, strawberries and blackberries. There are also places where you can pick apples, peaches and pears. The whole family can get in on this outdoor kid activity. Pick a little, eat a little and go home and make a delicious blueberry cobbler! This outdoor kid activity will not only provide tons of fun, it will also create precious memories.

Nick Hurd is the developer of http://www.KidsActivitiesandGames.com A place where you can Discover lots of activities for children.

Article Source: http://EzineArticles.com/?expert=Nicholas_Hurd

Low-Fat Cheese Muffins

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Ingredients

1 C. buttermilk
1 egg
1 1/2 Tbs. vegetable oil
1 C. unbleached all-purpose flour
1/4 C. whole wheat flour
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
6 Tbs. freshly grated Parmesan cheese
1/2 tsp. dried rosemary leaves, crushed

Directions

Beat together the buttermilk, egg, and oil. In another bowl sift together the flours, baking powder, baking soda, and salt. In another bowl combine the cheese and rosemary, and add this mixture to the flour mixture, reserving about 1 Tbs. for topping the muffins. Pour the liquid mixture into the flour mixture and stir just enough to combine. Pour the batter into 12 lightly oiled muffin cups and sprinkle the reserved cheese mixture on top. Bake in a preheated 400 degree oven for 15-20 minutes, until a toothpick inserted in the center comes out clean. Cool on a wire rack.

Yield: 12 muffins.

Pear Strudel

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Ingredients

8 sheets frozen phyllo pastry, thawed as directed on package
3 Tbs. sugar
1/2 tsp. ground cinnamon
2 ripe medium pears, finely chopped
1 C. Post Raisin Bran Cereal

Directions

Preheat oven to 375 degrees. Stack phyllo sheets on cutting board, spraying each sheet with cooking spray before topping with another sheet. Cut stack crosswise in half to form 2 dough rectangles. Mix sugar and cinnamon. Reserve 1 tsp. of the cinnamon mixture. Toss pears with cereal and remaining cinnamon mixture. Spoon half of the pear mixture lengthwise down center of each dough rectangle; fold both long sides of dough over pear mixture to enclose filling, overlapping sides of dough slightly. Place, seam sides down, on ungreased baking sheet.

Spray lightly with cooking spray. Sprinkle with reserved cinnamon mixture. Bake 16-18 minutes or until golden brown. Cut each dough rectangle in half. Serve warm or at room temperature.

Tip: Strudel can be assembled up to 1 hour in advance. Cover with plastic wrap and let stand at room temperature until ready to bake. Or, baked strudel can be covered and stored at room temperature for up to 2 hours before serving.

Make Measuring Easy: Accurate measuring of ingredients is important for successful baking. Use a glass or plastic measuring C. with a pour spout to measure all liquid ingredients such as milk, water, juice or oil. Use plastic or metal graduated measuring C. to measure dry or solid ingredients such as sugar, cereal, chopped nuts or shredded cheese.

Yield: 4 Servings.

Nutritional Info: Per Serving: Calories: 250, Total Fat: 2.5g, Sat. Fat: 0.5g, Cholesterol: 0mg, Sodium: 270mg, Carbs: 57g, Dietary Fiber: 5g, Sugars: 23g, Protein: 4g, Vitamin A: 4%DV, Vitamin C: 2% DV, Calcium: 2%DV, Iron: 25% DV Dietary Exchanges: 2 1/2 starch, 1 fruit

Low Fat Gravy

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Ingredients

1/2 C. finely chopped onion
1/2 C. finely chopped fresh mushrooms
2 Tbs. chopped fresh parsley
2 C. reduced-sodium fat-free beef or chicken broth, divided
2 Tbs. cornstarch
Pinch pepper

Directions

In a saucepan, sauté onion, mushrooms and parsley in 1/4 C. broth until vegetables are tender. Combine cornstarch, pepper and 1/2 C. of broth; stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring occasionally; boil for 2 minutes.

Yield: 2 C.

Diabetic Exchanges: One 1/4-C. serving equals a free food; also, 19 calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1 gm fat.

Low Fat Cinnamon Sour Cream Coffee Cake

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Ingredients

1 C. fruit-based fat replacement or unsweetened applesauce
2 1/2 C. granulated sugar, divided use
2 tsp. pure vanilla extract
1 C. liquid egg substitute
3 C. unbleached all purpose flour
2 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
2 C. fat-free dairy sour cream
2 Tbs. ground cinnamon
1/2 C. chopped walnuts, toasted

Directions

Heat oven to 350 degrees. Grease a 10-inch tube pan. In large mixing bowl, combine fat replacement and 2 C. sugar; beat until fluffy. Stir in vanilla. Add liquid egg substitute, 1/4 C. at a time, beating after each addition. In another bowl, combine flour, baking powder, baking soda and salt; add alternately with sour cream to other mixture, beating enough after each addition to keep batter smooth. Spoon 1/3 batter into prepared pan.

In a bowl, combine cinnamon, nuts and remaining sugar. Sprinkle 1/3 of the mixture on batter in pan. Repeat layers of batter and cinnamon mixture 2 more times. Bake in heated oven 1 hour 10 minutes or until knife inserted in center comes out clean. Remove from oven and cool on wire rack 10 minutes. Remove from pan and cool completely on wire rack before serving.

Yield: 16 servings

Nutritional info 1/16th recipe serving: 299 calories (9% calories from fat); 8g protein; 3g fat; 62g carbohydrates; 0mg cholesterol; 341mg sodium

Light Coffee Cheesecake

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Ingredients

Crust:
1 1/2 C. crushed low-fat graham wafers
1 Tbs. granulated sugar
1 egg white

Filling:
2/3 C. granulated sugar
1/3 C. all-purpose flour
1 Tbs. cornstarch
1 1/2 C. low fat (1%) light cottage cheese
8 oz. light cream cheese
1 egg
2 egg whites
1 tsp. vanilla extract
1/2 C. skim milk
2 Tbs. instant coffee granules
1/3 C. low fat sour cream
3 egg whites, at room temperature
4 Tbs. granulated sugar

Directions

Preheat oven to 375 degrees. Combine graham crumbs and sugar in a small bowl. Add egg white and mix well. Press onto bottom of 9-inch springform pan that has been sprayed with non- stick spray. Bake just until edges feel firm and dry, about 8 minutes. Let cool. Reduce oven temperature to 300 degrees. Combine first amount sugar, flour, and cornstarch in a small bowl. Set aside.

Process cottage cheese in a blender until smooth. Transfer to a large bowl. Add cream cheese, egg, and first amount egg whites (2 egg whites). Beat with an electric mixer on high speed until smooth, about 3 minutes. Gradually add flour mixture and beat until well blended. Add vanilla and beat again. Mix coffee granules with skim milk until dissolved. Add to cheese mixture along with sour cream. Beat until smooth.

In a separate bowl, beat second amount egg whites (3 egg whites) with a mixer at high speed until soft peaks form. Add second amount sugar, 1 Tbs. at a time, beating at high speed until stiff peaks form. Fold egg white mixture into cheese mixture. Pour batter into prepared crust. Bake for 1 hour and 10 minutes, or until almost set. Turn oven off. Leave cake in oven for 1 hour. Cool completely. Cover and refrigerate for 8 hours or overnight. Run knife along edges of cake before removing sides of pan.

Yield: 12 Servings.

Per serving 203 calories, 5.4 g fat

Lowfat Herb Dressing

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Ingredients

1/4 C. part skim ricotta cheese or low fat cottage cheese
3/4 C. plain nonfat yogurt, fat free/light mayonnaise or buttermilk
2 Tbs. lemon juice, herb vinegar or wine vinegar
1/2 clove garlic, minced finely
2 Tbs. minced fresh herbs

Ingredients

Process the cheese in a food processor or blender till smooth, and yogurt, lemon juice and garlic and blend again. Stir in herbs.

Note: For the herbs you can use fresh dill, chives, basil, mint, cilantro, oregano, thyme, lemon balm or any lemon herb, parsley or green onion.

Potato and Pepper Frittat

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Ingredients

5 oz. yellow onion
6 oz. sweet roasted peppers
1 C. egg substitute
2 Tbs. skim milk
8 oz. refrigerated hash brown potatoes
Salt
Freshly ground black pepper

Directions

Preheat the oven to 350 degrees. Trim the onion, cut it in half lengthwise, and slice thin (about 3/4 C.). Drain and thinly slice the roasted peppers (about 1/2 C.). Preheat a 10-inch nonstick skillet with an ovenproof handle over high heat. In a large bowl, whisk the liquid egg substitute and the milk together until frothy. Stir in the onion, roasted peppers, and potatoes. Season with salt and pepper. Remove the skillet from the heat, pour in the egg mixture, and smooth with a rubber spatula. Bake for 15-20 minutes, until the edges are set and the frittata is lightly browned across the top. Remove from the oven and let sit for about 10 minutes before slicing and serving.

Low-fat Chicken Enchiladas

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Ingredients

2 lb. chicken breast
2 cans low-fat cream of chicken soup
1 16 oz. container low or fat free sour cream
1 small can green chilies
2 C. low or fat free cheddar or mozzarella cheese
1 Tbs. chili seasoning
8 tortillas (low fat)

Directions

In a bowl combine 2 cans of soup and sour cream. Set aside. In a nonstick frying pan brown chicken breast with Pam. Cut chicken into small pieces or shred. Add half of the soup and sour cream mixture and the can of green chilies to the cooked chicken and warm. This is the mixture that you will fill the tortillas with. Using a large baking dish, (9×13 usually), fill each tortilla and wrap. Place these filled tortillas in the pan with the seam down until done. Add the other half of the soup and sour cream mixture to the top of the filled tortillas. Top with shredded cheese. Cover and bake at 350 degrees for 40 minutes.

Yield: 8 Servings.

Low Fat Fettuccine Alfredo

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Ingredients

1 C. low-fat cottage cheese
1 C. low-fat (1%) milk
1 egg yolk
1/2 tsp. fresh ground pepper
2 Tbs. butter
1/2 C. grated Parmesan cheese, divided
8 oz. fettuccine noodles

Directions

In blender, combine cottage cheese, milk, egg yolk and pepper. Puree until smooth.
In small saucepan, melt butter over low heat. Add puree and bring to a simmer, stirring occasionally. Stir in all but 4 tsp. Parmesan cheese. Meanwhile, cook fettuccine according to package directions; drain. Toss with sauce. Sprinkle with remaining Parmesan cheese.

Yield: 4 servings.

Contains 355 calories each.

Low-Fat Blueberry Bran Muffins

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Ingredients

1 1/2 C. wheat bran
1 C. nonfat milk
1/2 C. unsweetened applesauce
1 egg
2/3 C. brown sugar
1/2 tsp. vanilla extract
1/2 C. all-purpose flour
1/2 C. whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 C. blueberries

Directions

Preheat oven to 375 degrees. Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

Yield: 12 servings

Nutrition Info: Calories: 123, Total Fat: 1g, Cholesterol: 18mg, Sodium: 244mg, Total Carbs: 28.1g, Dietary Fiber: 4.3g, Protein: 3.7g

Easy Parmesan Garlic Chicken

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Ingredients

1/2 C. Kraft 100% Grated Parmesan Cheese
1 envelope Good Seasons Italian Salad Dressing & Recipe Mix
1/2 tsp. garlic powder
6 boneless skinless chicken breast halves (about 2 lb.)

Directions

Preheat oven to 400 degrees. Mix cheese, salad dressing mix and garlic powder. Moisten chicken with water; coat with cheese mixture. Place in shallow baking dish. Bake 20-25 minutes or until chicken is cooked through.

Tip: For a golden appearance, after chicken is cooked through, set oven to broil. Broil 2-4 minutes or until golden brown.

Yield: 6 Servings.

Lemon Pepper Minute Rice

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Ingredients

3 C. Minute White Rice, uncooked
Grated peel and juice from 1 lemon
Dash of freshly cracked black pepper

Directions

Prepare rice as directed on package, stirring in the remaining ingredients before the 5-minute standing time. Stir before serving.

Yield: 6 Servings.

Nutritional Info: Per Serving: Calories: 160, Total Fat: 0 grams Sat Fat: 0 grams, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrate: 37 grams, Dietary Fiber: 1 gram, Sugars: 0 grams, Protein: 4 grams

Low Fat Coq au Vin

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Ingredients

4 skinless, boneless chicken breast halves
2 C. small whole fresh mushrooms
1 C. thinly sliced carrots
1 C. Burgundy wine
16 pearl onions, peeled
1 Tbs. bacon bits
1 Tbs. chopped fresh parsley
2 cloves garlic, minced
3/4 tsp. dried marjoram, crushed
3/4 tsp. dried thyme, crushed
1/2 tsp. chicken bouillon granules
1/8 tsp. ground black pepper
1 bay leaf
1 1/2 C. cold water
1/8 C. all-purpose flour

Directions

Spray a large non-stick skillet with cooking spray. Sauté chicken over medium heat for about 15 minutes, or until lightly browned on both sides. Add the mushrooms, carrot, wine, onions, bacon bits, parsley, garlic, marjoram, thyme, bouillon, pepper and bay leaf.
Bring to a boil, then reduce heat to low; cover and simmer for 25 minutes, or until chicken is cooked through and no longer pink inside.

Using a slotted spoon, transfer chicken, mushrooms, carrot, and onions to a platter, discarding bay leaf; cover to keep warm and set aside. In a small bowl combine flour and water and whisk together. Stir mixture into skillet and cook until thick and bubbly, 5-10 minutes. Cook and stir 1 minute more and pour mixture over chicken and veggies. Serve warm.

Yield: 4 Servings.

Baked Salmon with Black Olive Salsa

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Ingredients

1 1 1/2 lb. salmon fillet
1/4 C. sliced pitted black olives
1/4 C. chopped green pepper
1/4 C. chopped red onion
5 cherry tomatoes, quartered
1/4 C. Kraft Special Collection Sun-Dried Tomato Vinaigrette Dressing

Directions

Preheat oven to 400 degrees. Place salmon, skin side down, on foil-lined baking sheet. Combine remaining ingredients; spoon over salmon. Bake 18-20 minutes or until salmon flakes easily with fork.

Tips: Prepare as directed, using 6 4 oz. salmon fillets.

Yield: 6 Servings.

Nutritional Info: Per Serving: Calories: 190, Total Fat: 9 grams, Sat Fat: 2 grams, Cholesterol: 55 mg, Sodium: 210 mg, Carbohydrate: 3 grams, Dietary Fiber: 1 gram, Sugars: 2 grams, Protein: 22 grams Dietary Exchange: 3 Meat (L)

Mocha Espresso Parfaits

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Ingredients

1 16 oz. container low-fat cottage cheese
1/4 C. sugar
1 Tbs. unsweetened cocoa
2 tsp. Instant Coffee
2 C. sliced strawberries
1/2 C. thawed Cool Whip Lite Whipped Topping
1/4 C. Planters Sliced Almonds, toasted

Directions

Place cottage cheese, sugar, cocoa and instant coffee in food processor container; cover. Process until well blended, stopping occasionally to scrape down side of food processor container. Spoon half of the cottage cheese mixture evenly into 4 parfait glasses; top with half of the strawberries. Repeat layers. Top with the whipped topping and almonds. Serve immediately. Or, cover and refrigerate until ready to serve.

Tip: Substitute fresh raspberries for the sliced strawberries. You can also substitute Fat-Free Cool Whip for Cool Whip Lite.

Yield: 4 Servings.

Nutritional Info: Per Serving: Calories: 220, Total Fat: 7 grams, Sat Fat: 3 grams, Cholesterol: 10 mg, Sodium: 370 mg, Carbohydrate: 29 grams, Dietary Fiber: 3 grams, Sugars: 21 grams, Protein: 13 grams Dietary Exchange: 2 Meat (VL), 1 Fat, 1/2 Fruit, 1 1/2 Carbohydrate

Cappuccino Dessert

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Ingredients

2 C. cold fat free milk
2 tsp. Maxwell House or Yuban Instant Coffee or Sanka Brand 97% Caffeine Free Instant Coffee
1 pkg. (4-serving size) Jell-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1/8 tsp. ground cinnamon
1 C. thawed Cool Whip Lite Whipped Topping

Directions

Pour milk and instant coffee into medium bowl. Add pudding mix. Beat with wire whisk 2 minutes or until well blended. Pour into dessert dishes. Refrigerate at least 1 hour or until ready to serve. Just before serving, gently stir cinnamon into whipped topping. Spread over pudding.

Nutritional Info: Per Serving: Calories: 90, Total Fat: 2 grams, Sat Fat: 2 grams, Cholesterol: 0 mg, Sodium: 320 mg, Carbohydrate: 14 grams, Dietary Fiber: 0 grams, Sugars: 7 grams, Protein: 4 grams Dietary Exchange: 1 Carbohydrate

Yield: 5 Servings.

Spinach Lasagna

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Ingredients

1 16 oz. container low fat cottage cheese
1 10 oz. pkg. frozen chopped spinach, thawed, well drained
3 C. Kraft 2% Milk Shredded Reduced Fat Mozzarella Cheese, divided
1/2 C. Kraft 100% Grated Parmesan Cheese, divided
2 eggs, beaten
1 26 oz. jar spaghetti sauce, divided
9 lasagna noodles, cooked, drained

Directions

Preheat oven to 350 degrees. Mix cottage cheese, spinach, 2 C. of the mozzarella cheese, 1/4 C. of the Parmesan cheese and eggs. Layer 1 C. of the spaghetti sauce, 3 lasagna noodles and 1/2 of the cottage cheese mixture in 13×9-inch baking dish. Repeat layers. Top with remaining 3 noodles, sauce, 1 C. mozzarella cheese and 1/4 C. Parmesan cheese. Bake 45 minutes. Let stand 10 minutes before serving.

Tip: Substitute fat free cottage cheese for the low fat cottage cheese.

Yield: 9 Servings.

Nutritional Info: Per Serving: Calories: 310, Total Fat: 12 grams, Sat Fat: 6 grams, Cholesterol: 75 mg, Sodium: 900 mg, Carbohydrate:
26 grams, Dietary Fiber: 3 grams, Sugars: 6 grams, Protein: 24 grams

Presidential Salsa

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Ingredients

1 C. dark sweet cherries (frozen or fresh and pitted)
2 Tbs. basil, chopped
3 Tbs. green bell pepper, minced
1 tsp. fresh lemon juice
1 tsp. Worcestershire sauce
1/8 tsp. Tabasco sauce, or to taste
Salt, to taste (optional)

Directions

Chop the cherries into small pieces and combine them with the remaining ingredients. Refrigerate the salsa for at least 1 hour. Use this like any other salsa: with crackers, in burritos, as a condiment with chicken or pork, or on a bowl of steaming brown rice.

Yield: 8 Servings.

Nutritional Info: Per serving: 29 calories, 0 grams total fat (0 grams saturated fat), 7 grams carbohydrate, less than 1 gram protein, less than 1 gram dietary fiber, 7 mg. sodium.

Peach Cobbler

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Ingredients

3 15 oz. cans canned sliced peaches in light syrup, drained (see note)
2 Tbs. cornstarch
1 Tbs. lemon juice
1 tsp. ground cinnamon
1/4 tsp. salt
3/4 C. Equal Spoonful or 18 packets Equal sweetener
1 tsp. vanilla
Pastry for single crust 9-inch pie
1 Tbs. Equal Spoonful or 1 1/2 packets Equal sweetener
1/4 tsp. ground cinnamon

Directions

Place peaches in medium saucepan. Toss with cornstarch, lemon juice, 1 tsp. cinnamon and salt. Cook over medium heat, stirring constantly until mixture thickens. Remove from heat. Stir in 3/4 C. Equal and vanilla until dissolved. Spoon hot peach mixture into 8- inch square baking pan.

Meanwhile, roll pie pastry on floured surface to form a 9-inch square. Place pastry over hot peach mixture. Trim and flute edge. Cut a few slits in top to allow steam to escape.
Sprinkle top of pastry with combined 1 Tbs. Equal and 1/4 tsp. cinnamon. Bake in preheated 400 degree oven 25-30 minutes or until pastry is crisp and lightly golden in color. Serve warm or at room temperature.

Note: May substitute 2 16 oz. pkg. frozen unsweetened sliced peaches, thawed, drained and increase Equal Spoonful to 1 C.

Nutritional Info: Per Serving: Calories: 221, Fat: 9 grams, Cholesterol: 7 mg, Sodium: 231 mg, Carbohydrate: 33 grams, Protein: 2 grams Dietary Exchange: 1 Starch, 1 Fruit, 2 Fat

Caramel Apple Cobbler

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Ingredients

10 oz. frozen apple slices
2 Tbs. apple juice
1/2 C. fat free caramel topping
1 Tbs. lemon juice
2/3 C. unbleached all-purpose flour
1/4 C. brown sugar
1/2 tsp. cinnamon
Cool Whip Free

Directions

Thaw apples. In medium glass bowl, combine apple juice and caramel topping. Microwave, uncovered, on high for 2 minutes, stirring twice during cooking. Add apples and lemon juice, stirring until coated; set aside. In medium bowl, combine flour, sugar and cinnamon. Sprinkle over apple mixture. Microwave, uncovered on high for 7 minutes or until heated through. Sprinkle apple mixture with additional cinnamon. Chill for 1 hour. Top with Cool Whip just before serving.

Weight Watchers: 3 points per serving

Yield: 8 Servings.

Nutrition Info: 1 g fat; 1 g fiber

Fresh Vegetable Saute

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Ingredients

2 Tbs. olive oil
1 1/2 C. broccoli
1 1/2 C. cauliflower florets
1 C. diagonally sliced carrots
3/4 C. snow peas
3/4 C. sliced yellow squash
1/2 C. sliced mushrooms
1/2 C. red pepper strips
1/2 C. onion wedges
1/4 C. red wine vinegar
1 envelope Good Seasons Italian Salad Dressing & Recipe Mix

Directions

Heat oil in large skillet on medium-high heat. Add vegetables; cook and stir until crisp-tender. Stir in vinegar and salad dressing mix; cook until heated through, stirring occasionally.

Tip: Prepare as directed, using 7 C. of any combination of your favorite cut-up vegetables.

Yield: 8 Servings.

Nutritional Info: Per Serving: Calories: 70, Total Fat: 3.5 grams, Sat Fat: 0.5 grams, Cholesterol: 0 mg, Sodium: 360 mg, Carbohydrate: 9 grams, Dietary Fiber: 3 grams, Sugars: 5 grams, Protein: 2 grams Dietary Exchange: 1/2 Fat, 2 Vegetable

Very Low-Fat Ranch Dressing

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Ingredients

2/3 C. low-fat cottage cheese
1/8 tsp. garlic and / or onion powder
1-2 tsp white wine vinegar or tarragon vinegar
2 Tbs. non-fat milk
1 Tbs. chives, chopped

Directions

Puree all ingredients in blender. Refrigerate in tightly sealed container.

Yield: 1 cup, serving size 1 Tbs.

Easy Teriyaki Chicken & Brown Rice Dinner

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Ingredients

1 Tbs. oil
1 lb. boneless skinless chicken breast halves, cut into strips
1 1/2 C. water
1/3 C. teriyaki sauce
1/2 tsp. garlic powder
2 C. Minute Brown Rice, uncooked
2 C. frozen broccoli florets
1/2 C. Planters Salted Peanuts (optional)

Directions

Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5-7 minutes or until cooked through. Add 1 1/2 C. water, teriyaki sauce and garlic powder to skillet; stir. Bring to boil. Stir in rice, broccoli and peanuts; cover. Cook on low heat 5 minutes. Remove from heat. Let stand 5 minutes. Fluff with fork.

Tip: Try adding cut up red peppers and carrots with the broccoli for added color and texture, and get an extra serving of vegetables. Increase oil to 2 Tbs. if using regular skillet.

Yield: 4 Servings.

Nutritional Info: Per Serving: Calories: 360, Total Fat: 8 grams, Sat Fat: 1.5 grams, Cholesterol: 65 mg, Sodium: 800 mg, Carbohydrate: 41 grams, Dietary Fiber: 4 grams, Sugars: 4 grams, Protein: 32 grams Dietary Exchange: 1/2 Fat, 3 Meat (L), 2 Starch, 1 Vegetable

Low Fat - Low Sugar Dessert

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Ingredients

2 8 oz. Fat Free or Lite Cool Whip
2 1 oz. pkg. sugar- free or fat free vanilla instant pudding
1 fat free pound cake
1 20 oz. can crushed pineapple, drained
2-3 bananas, sliced
1 20 oz. can lite strawberry or cherry pie filling

Directions

Thaw cool whip. Prepare the pudding according to the directions on the boxes, with fat free or skim milk. Slice and cube the pound cake, set aside. Drain the crushed pineapple. Slice the bananas. Mix all ingredients in a large bowl.

Or you can layer it in a large bowl:
Lb. cake
Pudding
Pie filling
Pineapple
Cool Whip

Repeat until you end up with the cool whip on the top. Refrigerate till ready to serve.

Citrus Crunch Chicken

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Ingredients

1 medium lemon
1 medium lime
1 medium orange
1 envelope Shake ‘N Bake Original Chicken Seasoned Coating Mix
4 small boneless skinless chicken breast halves, about 1lb.

Directions

Preheat oven to 400 degrees. Grate peel from half of each of the fruit pieces; mix with the contents of the coating mix. Coat chicken with the coating mixture as directed on package. Cut fruit into thin slices; arrange, with slices slightly overlapping, on bottom of foil-lined 13×9-inch baking pan. Top with chicken. Bake 30 minutes or until chicken is cooked through. Place chicken on serving plate. Discard fruit slices.

Yield: 4 Servings.

Ranch Mashed Potatoes

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Ingredients

2 medium potatoes, peeled, cut into chunks
1 C. bite-sized cauliflower florets
1/4 C. Kraft Light Done Right! Ranch Reduced Fat Dressing

Directions

Place potatoes and cauliflower in large saucepan. Add enough water to completely cover vegetables. Bring to boil on medium-high heat. Reduce heat to medium-low; simmer 20 minutes or until vegetables are tender. Drain vegetable mixture, leaving vegetable mixture in pan. Add dressing; mash until vegetable mixture is light and fluffy.

Tip: For best results, cut potatoes and cauliflower into equal-sized pieces to ensure even cooking.

Yield: 6 servings, 1/2 C. each.

Nutritional Info: Per Serving: Calories: 70, Total Fat: 1.5 grams, Sat Fat: 0 grams, Cholesterol: 5 mg, Sodium: 130 mg, Carbohydrate: 12 grams, Dietary Fiber: 1 grams, Sugars: 2 grams, Protein: 1 grams Dietary Exchange: 1 Starch

Carrot Pudding

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Ingredients

3 lb. carrots, chopped
4 eggs
1 1/2 C. white sugar (sub. with Splenda)
1 tsp. vanilla extract
1 1/2 tsp. baking powder
1/3 C. all-purpose flour

Directions

Preheat oven to 350 degrees. Steam or boil carrots until tender; mash. In an electric mixer with whisk attachment or by hand, beat eggs into carrots, one at a time. Beat in sugar, vanilla and baking powder. Fold in flour. Pour into a 2 quart baking dish. Bake in preheated oven 30 minutes, until puffed and set.

Tip: Substitute 1 1/2 C. Splenda for traditional granulated sugar

Yield: 12 Servings.

Baked Chicken with Peaches

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Ingredients

8 skinless, boneless chicken breast halves
1 C. brown sugar
4 fresh peaches - peeled, pitted and sliced
1/8 tsp. ground ginger
1/8 tsp. ground cloves
2 Tbs. fresh lemon juice

Directions

Preheat oven to 350 degrees. Lightly grease a 9×13 inch baking dish. Place chicken in the prepared baking dish, and sprinkle with 1/2 C. of brown sugar. Place peach slices over chicken, then sprinkle with remaining 1/2 C. brown sugar, ginger, cloves, and lemon juice. Bake for about 30 minutes in the preheated oven, basting often with juices, until chicken is cooked through and juices run clear.

Tip: For a delicious sauce to serve over the chicken and peaches, mix 1/2 Tbs. cornstarch with 1/2 C. cold water and pour mixture into cooking juices. This mixture will thicken and become a sauce to pour over the chicken and peaches.

Yield: 8 Servings.

Alaskan Salmon Chowder

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Ingredients

1/2 C. chopped onion
1/2 C. chopped celery
1/4 C. chopped green pepper
1 garlic clove, minced
1 14 1/2 oz. can chicken broth, divided
2 C. diced peeled potatoes
1 C. sliced carrots
1 tsp. seasoned salt, optional
1/2 tsp. dill weed
1 small zucchini, thinly sliced
1 14 3/4 oz. can cream-style corn
1 12 oz. can evaporated milk
2 C. cooked salmon chunks or 2 7 1/2 oz. cans salmon, drained and bones removed

Directions

In a saucepan, cook onion, celery, green pepper and garlic in 1/4 C. broth until tender. Add potatoes, carrots, seasoned salt if desired, dill and remaining broth. Cover and simmer for 20 minutes or until vegetables are tender. Add zucchini; simmer for 5 minutes. Add corn, milk and salmon; heat through.

Yield: 7 servings

Nutritional Analysis: One 1-C. serving (prepared with low-sodium broth, no-salt-added corn and evaporated skim milk and without seasoned salt): 225 calories, 147 mg sodium, 27 mg cholesterol, 29 gm carbohydrate, 20 gm protein, 4 gm fat Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable

No-Yolk Deviled Eggs

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Ingredients

10 hard-cooked eggs
3/4 C. mashed potatoes (prepared with skim milk and margarine)
1 Tbs. fat-free mayonnaise
1 tsp. prepared mustard
2-3 drops yellow food coloring (optional)
Paprika

Directions

Slice eggs in half lengthwise; remove yolks and refrigerate for another use. Set whites aside. In a small bowl, combine mashed potatoes, mayonnaise, mustard and food coloring if desired; mix well. Stuff or pipe into egg whites. Sprinkle with paprika. Refrigerate until serving.

Yield: 10 servings

Nutritional Analysis: Per Serving: 35 calories, 118 mg sodium, trace cholesterol, 3 gm carbohydrate, 4 gm protein, 1 gm fat Diabetic Exchanges: 1/2 very lean meat, 1/2 vegetable

Low Fat Quick and Easy Ziti

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Ingredients

1 16 oz. box Rigatoni or similar shaped pasta
1 bottle marinara, tomato or similar sauce
16 oz. no fat mozzarella cheese, shredded
16 oz. no fat ricotta cheese
A bit of Parmesan cheese for flavor
Olive oil

Directions

Cook pasta to al dente. Drain pasta. Put pasta in large bowl and add sauce. Mix. Then add cheeses and mix again. Top with layer of shredded mozzarella cheese. Pour into oiled glass or other type baking dish and bake at 350 degrees for 30-45 minutes. It will be finished when cheese on top is melted.

Creamy Rice Pudding

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Ingredients

4 C. low fat milk
1 C. uncooked brown rice
3 wide strips orange zest
3 Tbs. sugar
Pinch of salt
1 tsp. vanilla extract
Pinch of nutmeg
1/2 C. dried cranberries
1/4 C. golden raisins
1/4 C. toasted chopped pecans (optional)

Directions

In a heavy medium-size saucepan, bring the milk, rice, zest, sugar and salt to a boil. Reduce the heat to low. Cover and gently simmer until the rice is tender and the milk is almost absorbed, stirring occasionally, about 1-1 1/2 hours. Remove the cover and add the vanilla and nutmeg and stir to blend over low heat until the mixture is thick, about 5-10 minutes. Remove the zest. Stir in the cranberries and raisins. Sprinkle with chopped pecans, if desired. Serve warm for that added touch of comfort.

Yield: 6 servings, 1/2 C. per serving.

Nutritional Info: Per serving: Calories: 258, Total Fat: 3 grams, Sat Fat: 1 gram, Carbohydrate: 50 grams, Protein: 8 grams, Dietary fiber: 3 grams, Sodium:137 mg

Green Beans with Caramelized Onions

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Ingredients

3/4 lb. green beans, trimmed
1 Tbs. olive oil
1 Tbs. Mrs. Dash Lemon Pepper Seasoning
1 large sweet onion, peeled and cut into thin strips
1 Tbs. butter%

Shamrock Slaw

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Ingredients

2 medium white potatoes (4-5 oz. each), peeled and cut in 1/2-inch pieces
1 small Savoy cabbage (about 1 1/4 lb.) (see note)
1/2 medium head green cabbage (see note)
1 carrot, shredded (see note)
4 scallions, green part only, chopped
2 Tbs. distilled white vinegar
1 1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbs. canola oil
1/4 C. fat-free or low fat buttermilk

Directions

Place the potatoes in a medium saucepan. Cover them with 2 inches of cold water. Cook over medium-high heat for about 7 minutes until the potatoes have some resistance to a thin knife. Drain and set them aside. While the potatoes cook, quarter the cabbages, cut away the core and slice into 1/2-inch strips. (There should be about 6 C.)

Place the cabbage in a large mixing bowl. Add the carrots and scallions. (If using bagged coleslaw mix, add the scallions.) In a small bowl, combine the vinegar, mustard powder, sugar, salt and pepper, mixing until the sugar dissolves. Mix in the oil and buttermilk. Add the potatoes to the cabbage mix and pour the dressing over it. Mix the cabbage and potatoes until they are coated with the dressing. Cover and refrigerate the slaw until you are ready to serve it.

Yield: 12 Servings, 1/2 C. per serving.

Note: You can use 6 C. of bagged coleslaw mix (about 1 1/2 packages) in place of both cabbages and the shredded carrot.

Nutritional Info: Per serving: 60 calories, 1 gram total fat (0 grams saturated fat), 11 grams carbohydrate, 2 grams protein, 3 grams dietary fiber, 228 mg sodium

Beef Stroganoff

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Ingredients

1 1/2 lb. lean round steak, cut in 1/4-inch strips
1 Tbs. dry onion mix
1 6 oz. can sliced mushrooms
1 C. fat-free sour cream
No-Yolk Egg Noodles

Directions

Cook noodles according to package directions. Drain. Brown round steak in skillet. Add soup mix and can of mushrooms with liquid to skillet. Heat until bubbly. Slowly add sour cream. Cook until thoroughly heated.

Nutritional Info: Per Serving: Calories: 161, Total Fat: 2 grams, Sodium 219 mg. Carbohydrate: 3 grams, Dietary Fiber: 1 gram Diabetic Exchange: 4 lean meat

Pineapple Soup

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Ingredients

3 C. fresh pineapple chunks
1 cucumber, peeled, seeded and minced
3 scallions, white part and 3″ of green, chopped
1-2 jalapeno peppers, seeded and minced
1 yellow or red bell pepper, cored, seeded and chopped
1 C. unsweetened pineapple juice
1/4 C. fresh lime juice
2 Tbs. fresh cilantro, chopped
1 tsp. light brown sugar

Directions

In a food processor combine the pineapple chunks, cucumber, scallions and jalapenos. Process until smooth. Add bell pepper and pulse until finely chopped. Transfer to a bowl and add other ingredients. Cover and refrigerate for 1 hour. Do not refrigerate for more than 8 hours before eating.

Yield: 6 Servings.

Tips: Pineapples will not ripen after they are picked. Choose a heavy fruit with a lightly sweet scent. Avoid those with heavy scents, as they are overripe. Choose pineapples that have some yellow to the skin. To cut: cut off the top and level the bottom. With a sharp knife, cut away the skin and the eyes. Remove the hard core and cut pineapple into chunks.

Nutritional Info: Per Serving: Calories: 80, Fat: 0 g, Calories from fat: 6%, Carbs: 20 g, Protein: 1 g, Cholesterol: 0 mg, Sodium: 6 mg, Fiber: 2 g

Canadian Maple Rice Pudding

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Ingredients

3/4 C. uncooked short-grain white rice
1 1/2 C. water
2 C. 2% milk
1 tsp. maple flavored extract
1/2 C. white sugar
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1 pinch ground cloves
1 Tbs. butter

Directions

Combine the rice and water in a saucepan over medium heat. Bring to a boil, and let simmer over low heat for 20 minutes, or until all of the water has been absorbed. Stir in 1 3/4 C. of the milk, sugar and maple flavoring, bring to a boil, and let simmer over medium heat until thick and creamy, about 15 minutes. Stir in the remaining milk, nutmeg, cinnamon, cloves and butter. Cook stirring over low heat for another 5 minutes. Pour into a casserole dish, or serving bowls, and let stand for 5 minutes before serving.

This can be served cold also.

Yield: 5 Servings.

Nutrition Info: Amount Per Serving: Calories: 259, Total Fat: 4.5g, Cholesterol: 14mg, Sodium: 76mg, Total Carbs: 49g, Dietary Fiber: 1.1g, Protein: 5.3g

Creamy Veggies

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Creamy Veggies
This low fat side dish is a delicious way to eat your vegetables and get your calcium. It is high in vitamins A and C, and low in cholesterol.
Ingredients

1 16 oz. pkg. frozen mixed vegetables (California mix)
1/4 lb. Velveeta Light Reduced Fat Pasteurized Prepared Cheese Product, cut up
4 oz. Philadelphia Fat Free Cream Cheese, cut up

Directions

Layer ingredients in 1 1/2-quart baking dish. Bake at 350 degrees for 55 minutes or until vegetable mixture is thoroughly heated. Stir until mixture is well blended.

Yield: 6 Servings.

Nutritional Info: Per Serving: Calories: 100, Total Fat: 2.5 grams, Sat Fat: 1.5 grams, Cholesterol: 15 mg, Sodium: 480 mg, Carbohydrate: 9 grams, Dietary Fiber: 2 grams, Sugars: 6 grams, Protein: 10 grams Dietary Exchange: 1 Vegetable, 1 Meat (VL), 1/2 Fat

Fruited Yogurt Shake

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Ingredients

3 C. cold fat free milk
1 pkg. (4-serving size) Jell-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1 8 oz. container plain low fat yogurt
1 C. crushed ice
1 medium banana, cut in chunks

Directions

Pour milk into blender container. Add remaining ingredients; cover. Blend on high speed 1 minute or until smooth. Serve at once or refrigerate and stir before serving. (Mixture thickens as it stands. Thin with additional milk, if desired.)

Tip: Substitute 1/2 C. sliced strawberries for banana.

Yield: 6 Servings.

Nutritional Info: Per Serving: Calories: 90, Total Fat: 1 gram, Sat Fat: 0.5 grams, Cholesterol: 5 mg, Sodium: 125 mg, Carbohydrate: 15 grams, Dietary Fiber: 0 grams, Sugars: 11 grams, Protein: 7 grams Dietary Exchange: 1 Carbohydrate

Baked Honey Mustard Chicken

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Ingredients

6 skinless, boneless chicken breast halves
Salt and pepper to taste
1/2 C. honey
1/2 C. prepared mustard
1 tsp. dried basil
1 tsp. paprika
1/2 tsp. dried parsley

Directions

Preheat oven to 350 degrees. Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9×13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover. Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.

Yield: 6 Servings.

Pork Loin Chops with Cabbage, Apples and New Potatoes

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Ingredients

2 tsp. olive oil
4 thick cut (about 4 oz. each) lean boneless pork loin chops, fat trimmed
1 lb. (1/2 head) red or green cabbage, cut into thin slices
1 medium onion, quartered and cut into thin slices
1 carrot, cut into thin slices
1 rib celery, cut into thin slices
1 tsp. chopped garlic
2 Granny Smith apples, cored, quartered, peeled and cut into thin slices (about 2 C.)
1 lb. new potatoes, halved
1 tsp. dried thyme
Salt and freshly ground black pepper, to taste
3 Tbs. apple cider vinegar

Directions

In large Dutch oven or other large wide saucepan, heat olive oil. Add pork chops and cook over medium heat 5 minutes on each side. Transfer to side dish. In same pan, place cabbage, onion, carrot, celery and garlic; cook, stirring, until heated through, about 3 minutes. Add apples, potatoes, thyme, salt and pepper, to taste. Stir to blend.

Cover and cook, over medium-low heat, stirring occasionally until vegetables are tender, about 20 minutes. Uncover and tuck pork chops into vegetables and add any pork juices. Sprinkle with cider vinegar. Cover and cook until pork chops are reheated and cooked through, about 5 minutes. Serve each person a dish of vegetables with a piece of pork on top.

Yield: 4 Servings.

Nutritional Info: Per Serving: Calories: 338, Total Fat: 9 grams, Sat Fat: 3 grams, Carbohydrate: 38 grams, Sodium: 84 mg, Dietary Fiber: 7 grams, Protein: 28 grams

Fruity Iced Tea

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ice tea

Ingredients

6 C. water
1 cinnamon stick
1 tsp. whole cloves
6 black tea bags
3-4 C. apricot or peach nectar
Sugar or honey, to taste (optional)

Directions

In large saucepan, simmer water, cinnamon stick and cloves 15 minutes, covered. Turn off heat. Add tea bags. Steep 2-5 minutes, depending on the strength you prefer. Remove tea bags. Add apricot nectar. Add sugar or honey, if desired. Strain to remove spices.
Refrigerate until cold.

Yield: 9 Servings.

Nutritional Info: Per Serving: Calories: 47, Total Fat: 0 grams, Sat Fat: 0 grams, Carbohydrate: 12 grams, Sodium: 3 mg, Dietary Fiber: less than 1 gram, Protein: less than 1 gram

Avocado Lime Cream Bites

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Ingredients

1 Tbs. Mrs. Dash Garlic & Herb Seasoning Blend
2 medium ripe avocados
2 Tbs. fresh lime juice
1/2 tsp. Tabasco sauce
20 small round tortilla chips
10 cherry tomatoes

Directions

Peel, pit, dice, and mash avocado, add Mrs. Dash Garlic & Herb, and all remaining ingredient, mix well. Cover mixture and chill until ready to serve. Serve mixture on small round corn chips. Slice cherry tomatoes and place on top.

Yield: 5 Servings.

Nutritional Info: Per Serving: Calories: 175, Total Fat: 14 grams, Sat Fat: 2 grams, Trans Fat: 0 grams, Cholesterol: 0 mg, Sodium: 58 mg, Carbohydrate: 12 grams, Dietary Fiber: 4 grams, Protein: 2 grams

Apple Pork Chops

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Ingredients

1 Tbs. Mrs. Dash Table Blend
1 Tbs. unsalted butter
4 4 oz. boneless loin pork chops (about 3/4-inch thick)
1 medium onion, thinly sliced
1 C. apple cider
1 medium apple (Jonagold or Granny Smith)

Directions

Melt butter in a large non-stick skillet pan, add chops and brown lightly, about 2 minutes on each side. Thinly slice the onion. Sprinkle Mrs. Dash Table Blend on chops, arrange onion slices on top and pour apple cider into skillet. Bring to simmer, cover and cook for 25 minutes. Peel, core and slice apple. Uncover skillet after 25 minutes, add apple slices to pan and cook 5 minutes. Serve chops garnished with apple slices and pan juices.

Yield: 4 Servings.

Nutritional Info: Per Serving: Calories: 222, Total Fat: 8 grams, Sat Fat: 3 grams, Trans Fat: 0 grams, Cholesterol: 73 mg, Sodium: 77 grams, Carbohydrate: 15 grams, Dietary Fiber: 1 gram, Protein: 23 grams

Fresh Pineapple Ambrosia

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Ingredients

2 C. fresh pineapple chunks
1 11 oz. can mandarin orange segments, drained
1 C. Jet-Puffed Miniature Marshmallows
1 banana, sliced
1/2 C. Baker’s Angel Flake Coconut, toasted

Directions

Mix all ingredients in large bowl. Serve immediately.

Tip: Prepare as directed, using Jet-FunPuffed Miniature Marshmallows. To make ahead: Prepare as directed, omitting the banana slices. Cover and refrigerate up to 24 hours. Stir in bananas just before serving.

Yield: 8 servings, 1/2 C. each

Nutritional Info: Per Serving: Calories: 90, Total Fat: 2 grams, Sat Fat: 1.5 grams, Cholesterol: 0 mg, Sodium: 25 mg, Carbohydrate: 19 grams, Dietary Fiber: 2 grams, Sugars: 14 grams, Protein: 1 gram Dietary Exchange: 1 Fruit, 1/2 Fat

Baked Low Fat French Fries

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french fries

Ingredients

2 large potatoes (cut into wedges 1/2″ thick)
2 tsp. oil
1/4 tsp. black pepper
1/4 tsp. sea salt
1/4 tsp. paprika
1/4 tsp. cayenne pepper
1/4 tsp. garlic powder

Directions

Toss all ingredients in a large bowl to ensure all fries are coated with oil and spices.
Place potatoes on a sprayed or lightly greased baking sheet. Bake for 40 minutes at 400 degrees. After about 20 minutes, shake pan to redistributed fries to ensure even browning. If you prefer your fries thinner, cut wedges to 1/4″ and decrease cooking time to 30 minutes.

Lowfat Maple Custard

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custard

Ingredients

1 3/4 C. skim milk
1 egg
2 egg whites
3 Tbs. sugar
1/2 tsp. maple extract
Dash salt
4 tsp. maple-flavored syrup

Directions

Heat oven to 350 degrees. Heat milk in small saucepan until just boiling. Remove from heat. Beat egg, egg whites, sugar, vanilla and salt in a small bowl. Gradually stir in the milk. Pour into 4 6 oz. custard cups. Carefully pour 1 tsp. maple syrup in the center of each custard cup. Place custard cup into a square baking dish and place on the oven rack.
Pour very hot water into pan until within 1/2 inch of the tops of the custard cups. Bake about 45 minutes or until an inserted knife comes out clean. Remove cup from the water and let stand 15 minutes. Unmold and serve warm or refrigerate and serve with fresh fruit.

Yield: 4 servings

Serving Size: 6 oz. Nutrients per serving: Calories: 154, Total fat: 1 gram, Saturated fat: trace, Cholesterol: 49 mg, Sodium: 97 mg, Carbohydrate: 29 grams, Protein: 7 grams, Dietary fiber: 2 grams

Sun-Dried Tomato Sticks

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Ingredients

6 halves sun-dried tomatoes
2 C. plain flour
1/2 tsp. salt
1/2 Tbs. dry yeast
1 tsp. honey
1 tsp. olive oil
2/3 C. warm water
1 Tbs. skim milk
2 tsp. poppy seeds

Directions

Chop tomatoes and set aside. Place flour, salt and yeast in a food processor. Add honey and olive oil to flour mixture with machine running. Begin to gradually add the water with machine running and stop adding water as soon as the dough starts to cling together. Process for an additional minute.

Turn out the dough onto a floured surface and knead for 3-4 minutes until springy and smooth. Knead in the tomatoes. Form dough into a ball and place in a lightly oiled bowl.
Leave to rise for 5 minutes.

Preheat oven to 300 degrees. Divide the dough into 16 equal pieces and roll each piece into a long stick. Place on a lightly oiled cookie sheet and leave to rise in a warm place for 15 minutes. Brush sticks with milk and sprinkle with poppy seeds. Bake for 30 minutes and cool on wire rack.

Yield: 16 Servings.

Per Serving: Calories 60, Fat <1g, Protein 2g, Sodium 75mg, Carb 11g, Chol 0mg.

Baked Dijon Salmon

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bake salmon

Ingredients

1/4 C. butter, melted
3 Tbs. Dijon mustard
1 1/2 Tbs. honey
1/4 C. dry bread crumbs
1/4 C. finely chopped pecans
4 tsp. chopped fresh parsley
4 4 oz. fillets salmon
Salt and pepper to taste
1 lemon, for garnish

Directions

Preheat oven to 400 degrees. In a small bowl, stir together butter, mustard, and honey. Set aside. In another bowl, mix together bread crumbs, pecans, and parsley. Brush each salmon fillet lightly with honey mustard mixture, and sprinkle the tops of the fillets with the bread crumb mixture. Bake salmon 12-15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and pepper, and garnish with a wedge of lemon.

Yield: 4 Servings.

Nutrition Info: Amount Per Serving: Calories: 429, Total Fat: 30.5g, Cholesterol: 97mg, Sodium: 527mg, Total Carbs: 16.7g, Dietary Fiber: 2.3g, Protein: 25.1g

Banana Crunch Muffins

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Ingredients

1 1/4 C. flour
1/2 C. sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 egg
2 medium ripe bananas, mashed
1/2 C. plain low-fat yogurt
1/2 tsp. vanilla
1 C. Post Grape Nuts Cereal

Directions

Mix flour, sugar, baking powder, baking soda and salt in large bowl. Beat egg in small bowl; stir in bananas, yogurt and vanilla. Add to flour mixture; stir just until moistened. (Batter will be lumpy.) Stir in cereal. Spoon batter into muffin pan which has been sprayed with cooking spray, filling each C. 2/3 full. Bake at 350 degrees for 25 minutes or until golden brown. Serve warm.

Tip: Store leftover muffins in a freezer bag in the freezer for up to 6 months. Thaw at room temperature and gently reheat until warm.

Yield: 12 Servings.

Nutritional Info: Per Serving: Calories: 150, Total Fat: 1 gram, Sat Fat: 0 grams, Cholesterol: 20 mg, Sodium: 200 mg, Carbohydrate: 32 grams, Dietary Fiber: 2 grams, Sugars: 13 grams, Protein: 4 grams Dietary Exchange: 2 Starch

All American Roast Beef

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Roast

Ingredients

3 lb. beef eye of round roast
1/2 tsp. kosher salt
1/2 tsp. garlic powder
1/4 tsp. freshly ground black pepper

Directions

Preheat oven to 375 degrees. If roast is untied, tie at 3 inch intervals with cotton twine. Place roast in pan, and season with salt, garlic powder, and pepper. Add more or less seasonings to taste. Roast in oven for 60 minutes (20 minutes per lb.). Remove from oven, cover loosely with foil, and let rest for 15-20 minutes.

Note: Regardless of the size of your roast, always cook at 375 degrees, for 20 minutes per lb. Slice thinly and serve with gravy, mashed potatoes, salad and veggie of choice. You can also slice fresh mushrooms, season with salt and pepper, sauté in butter, and add to your favorite canned or jarred beef gravy. Be sure to stir in juices from meat before serving gravy.

Yield: 6 Servings.

Nutrition Info: Servings Per Recipe: 6. Amount Per Serving: Calories: 484, Total Fat: 32.4g, Cholesterol: 138mg, Sodium: 268mg, Total Carbs: 0.2g, Dietary Fiber: 0g, Protein: 44.8g

Zippy Mashed Potatoes

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Ingredients

1 C. reduced fat sour cream
1 Tbs. prepared horseradish
4 C. hot prepared instant mashed potatoes
1 tsp. chopped fresh chives

Directions

Add sour cream and horseradish and chives to hot potatoes; mix well. Serve immediately.

Tip: For extra crunch, stir in 6 slices crisply cooked crumbled Oscar Mayer Bacon.

Yield: 8 Servings.

Nutritional Info: Per Serving: Calories: 170, Total Fat: 10 grams, Sat Fat: 6 grams, Cholesterol: 30 mg, Sodium: 390 mg, Carbohydrate: 18 grams, Dietary Fiber: 5 grams, Sugars: 7 grams, Protein: 3 grams Dietary Exchange: 1 Starch, 1 Fat

Top Secret Recipes version of Chili’s® Southwestern Vegetable Soup

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Ingredients

6 C. chicken broth (Swanson is best)
1 14 1/2 oz. can diced tomatoes, with juice
1 C. water
1 C. canned dark red kidney beans, with liquid
1 C. frozen yellow cut corn
1 C. frozen cut green beans
1 4 oz. can diced green chilies
1/2 C. diced Spanish onion
1/2 C. tomato sauce
6 corn tortillas, minced
1 1/2 tsp. chili powder
Dash garlic powder

Garnish:
1 C. grated cheddar/jack cheese blend
1 C. crumbled corn tortilla chips

Directions

Combine all the soup ingredients in a large saucepan or soup pot over high heat. Be sure to mince the corn tortillas into small pieces with a sharp knife before adding them to the soup. Bring soup to a boil, then reduce the heat and simmer for 45 minutes to 1 hour, or until the soup has thickened and tortilla pieces have mostly dissolved. To serve soup, ladle 1 1/2 C. into a bowl. Sprinkle a heaping Tbs. of the grated cheddar/jack cheese blend over the top of the soup, and then a heaping Tbs. of crumbled corn tortilla chips over the cheese.

Yield: 6 Servings.

Farmer’s Market Veggie Wrapwich

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Ingredients

4 8-inch flour tortillas or garden vegetable wraps
4 slices American, Swiss or Muenster cheese, halved
1 small tomato, cut into 8 wedges
4 C. your favorite vegetables: such as asparagus, sliced red onion, cucumber, bell peppers, sprouts or shredded carrots
Hellmann’s or Best Foods Real or Light Mayonnaise
Your favorite Fat-Free Wish-Bone Salad Dressing

Directions

Squeeze mayonnaise generously onto tortillas. Layer cheese down center of each tortilla. Top with tomato and vegetables, then drizzle with dressing. Roll and fold the filled tortilla and pop it into a Wrapwich wrapper. Or, make one yourself out of aluminum foil or waxed paper.

Yield: 4 Servings.

Nutrition Information: per serving: Calories 430, Calories From Fat 210, Saturated Fat 6 grams, Trans Fat 0 grams, Total Fat 23 grams, Cholesterol 25 grams, Sodium 1040 mg, Total Carbohydrate 47 grams, Sugars 9 grams, Dietary Fiber 3 grams, Protein 11 grams

Rise & Shine

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Ingredients

2 C. low fat milk (see note)
1 C. fresh or frozen berries
1 ripe banana, sliced
2 Tbs. orange juice
3 tsp. sugar (see note)
1 C. ice

Directions

Place all ingredients in blender. Blend 45-60 seconds, or until well blended. Serve immediately.

Yield: 3-4 (8 oz.) servings.

Tip: To use up the remaining beverage, fill small paper cup half full. Place on a cookie sheet or paper plate and freeze for 5 minutes. Remove from freezer and push a popsicle stick into the center of each. Place back in the freezer for at least 1 hour.

Note: Substitute 2 C. Lactose-Free Fat-Free milk for low-fat milk, and 3 tsp. sugar substitute for sugar.

Strawberry Napoleons

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Ingredients

1 3 1/2 oz. pkg. instant vanilla pudding and pie filling
1 C. cold skim milk
1 1/2 C. Fat-free whipped topping, thawed
1/2 17 1/4 oz. pkg. frozen puff pastry, thawed
1 pint fresh strawberries, thinly sliced
1/4 C. confectioners’ sugar

Directions

Preheat oven to 400 degrees. Combine pudding mix and cold milk; fold in whipped topping. Refrigerate until ready to use. Unfold pastry on a cool, lightly floured surface. Cut into 3 strips along fold marks, then cut each strip into four equal pieces. Place 2 inches apart on a baking sheet. Bake for 15 minutes in the preheated oven, or until golden brown. Remove from baking sheet, and cool.

Split pastries into 2 layers, setting the 8 best looking tops aside. Spread 8 bottom layers with dollops of the pudding mixture. Top each with a layer of strawberries, a small amount of pudding, and another pastry layer. (A small amount of the pudding mix on top of the berries will help keep the layers together.) Spread with remaining pudding mixture and strawberries, and top with remaining pastry layers (the best looking ones). Sprinkle with confectioner’s sugar.

Yield: 8 servings

Apples by the Fire

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Ingredients

1 Granny Smith apple, cored
1 Tbs. brown sugar
1/4 tsp. ground cinnamon

Directions

Fill the core of the apple with the brown sugar and cinnamon. Wrap the apple in a large piece of heavy foil, twisting the extra foil into a tail for a handle. Place the apple in the coals of a campfire or barbeque and let cook 5-10 minutes, until softened. Remove and unwrap, being careful of the hot sugar.

Yield: 1 Serving.

Mongolian Strawberry-Orange Juice Smoothie

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strawberry smoothie

Ingredients

1 C. chopped fresh strawberries
1 C. orange juice
10 cubes ice
1 Tbs. sugar

Directions

In a blender, combine strawberries, orange juice, ice cubes and sugar. Blend until smooth. Pour into glasses and serve.

Yield: 4 Servings.

Beef, Pepper, and Mushroom Kabobs

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Beef Kabobs

Ingredients

1 Tbs. fresh lemon juice
1 Tbs. extra-virgin olive oil
1 Tbs. water
2 tsp. Dijon mustard
1/2 tsp. chopped fresh oregano
1/4 tsp. freshly ground black pepper
1 lb. boneless top sirloin steak, cut into 1″ squares
1 large red bell pepper, cut into 1 inch pieces
12 large mushrooms
2 C. cooked brown rice
1/4 C. pine nuts, toasted

Directions

In a large bowl, whisk together the lemon juice, oil, water, mustard, oregano, and black pepper. Add the steak, bell pepper, and mushrooms, tossing to coat. Alternately thread the steak, bell pepper, and mushrooms on each of 4 metal skewers. Set aside. Prepare the rice according to package directions. Keep warm. Meanwhile, place the kabobs on a grill over medium coals. Grill uncovered, turning occasionally for 8-11 minutes or until a meat thermometer measures 145 degrees (for medium-rare). Mix the toasted pine nuts into the rice. Serve the kabobs over the rice mixture, allowing 1/2 C. rice per serving.

Yield: 4 servings

Pizza Popcorn

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Popcorn

Ingredients

1/3 C. popping corn
1 Tbs. pizza seasoning
1/2 C. grated Parmesan cheese
1 Tbs. butter

Directions

Place butter and popping corn in a large covered saucepan or wok and cook over a high heat, shaking vigorously for approximately 2 minutes, or until all corn has popped.
Sprinkle with seasoning and cheese. Portion into paper cones or bags and serve immediately.

Variations: If you’re watching your cholesterol levels, but still want a tasty treat, substitute margarine for butter and omit parmesan cheese

Yield: 6 servings.

Mustard Steak with Tuscan Salad

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Ingredients

2 tsp. olive oil
7 oz. mixed salad leaves
2 tomatoes, cut into wedges
1 Tbs. low-fat Italian salad dressing
10 oz. artichoke hearts, drained
3 1/2 oz. mixed green and butter beans (2 inch slices)
4 3 1/2 oz. lean beef steaks

Directions

Steam or microwave beans until bright in color, about 2 minutes. Rinse in cold water, drain. Toss with salad leaves, tomatoes and artichokes. Chill well, then add about a Tbs. of dressing when ready to serve. Brush steak with a little oil to stop surface from drying out and sticking to cooking surface.

Cook on a hot barbecue plate or char-grill until well sealed (about 2-3 minutes each side for boneless cuts, 3-4 minutes each side for bone- in cuts) before turning, using the juices which appear on uncooked side as an indication when steak is ready to turn. Brush with mustard.

For rare, cook 2 minutes per side. For medium or well done, move to cooler part of barbecue or reduce heat to medium/low and continue cooking about 2-3 minutes each side for medium, 4-5 minutes each side for well done. For a really tender, juicy result, lean beef is best cooked to rare or medium only.

Test steak to check if it is cooked to your liking by pressing with tongs rather than cutting it. To retain juiciness, cover and rest about 2 minutes before serving.

Recommended Cuts: Boneless Steak: sirloin (New York cut), rib eye (Scotch fillet), rump (including eye, centre cut and tip), fillet, round eye medallion, eye of silverside, blade, oyster blade or topside. Bone-in Steak: Blade, T-bone, rib or sirloin (Porterhouse).

Yield: 4 Servings.

Cabbage Gratin

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Ingredients

Vegetable cooking spray
4 C. cabbage coarsely chopped
1 C. carrot coarsely shredded
1/2 C. sliced green onions
1 C. skim milk
1/4 C. Gruyere cheese
1/2 tsp. caraway seeds
1/4 tsp. salt
2 eggs lightly beaten
1 egg white
2 Tbs. minced fresh parsley
1 Tbs. grated Parmesan cheese

Directions

Coat a small saucepan with cooking spray; place over medium heat until hot. Add cabbage, carrot, and green onions; sauté 7 minutes or until tender. Spoon cabbage mixture into a 10×6-inch baking dish coated with cooking spray. Combine milk and next 5 ingredients (milk through egg white) in a medium bowl; stir well. Pour over cabbage mixture. Combine parsley and Parmesan cheese; sprinkle over cabbage mixture. Bake at 375 degrees for 40 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before serving.

Yield: 6 Servings.

Archive for May, 2007