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Hump Day Humor

Three Ways Not to Overeat

1. Wait. When you decide you're hungry, make yourself wait at least 15 minutes before you eat. This will help you determine whether your hunger is habitual or your body is craving nutrients.

2. Drink. A tall glass of water 30 minutes prior to a meal will reduce your tendency to overeat.

3. Exercise. The perfect scenario is to have a glass of water followed by some exercise, like a walk, a jog, or some stretching. This will take your mind off of food, and you'll be far more likely to only crave the foods your body needs.

Healthy pancakes

2 eggs, lightly beaten

1/4 cup canola oil

2 cups lowfat milk

2 teaspoons baking soda

1/2 cup wheat germ

1/2 teaspoon salt

1 1/2 cups whole wheat pastry flour

In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings.

Preparation Time: 10 minutes
Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 208

Protein: 8 g

Fiber: 4 g

Carbs: 23 g

Fat Total: 10 g

Saturated Fat: 2 g

Totally Random Health Tidbits*

• An estimated 90% of dieters regain the weight in 5 years

• At least 11 popular breakfast cereals contain 12 gm of sugar or more..roughly the same amount as a frosted doughnut.

• 30% of heart attacks worldwide are caused by poor diet.

• Switch out your yogurt for nonfat Greek yogurt. It has twice the protein, a building block of muscles.
  

• Chamomile tea may help blood sugar fluctuations and give protection toward type 2 diabetes.

So, what's the point of random information? Information is information. Keep yourself informed and live the healthiest life possible.

*prevention.com

Hump Day Humor

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Crock-Pot Orange Chicken

4 boneless, skinless chicken breasts
4 large oranges (2 chopped, 2 juiced)
2 large sweet potatoes (cut in 1/8’s)
2 large celery stocks (cut into one-inch pieces)
4 large carrots (cut into two-inch pieces)
1 red onion (sliced)
2 large sprigs of rosemary
Salt and pepper to taste
1/2 cup water

Layer ingredients, starting with carrots, sweet potato, celery, onion, then chicken. Squeeze two large oranges over entire dish and sprinkle remaining chopped orange pieces, water, and sprigs of rosemary on top. Cook on high for one hour, then turn down to low and cook six to eight hours more (depending on Crock-Pot). When done, pour liquid from Crock-Pot into bowl and serve as orange gravy.

Serves 4.
Preparation Time: 20 minutes
Cooking Time: 7–9 hours
Nutritional Information: (per serving)
Calories: 542
Protein: 58 g
Fiber: 10 g
Carbs: 56 g
Fat Total: 10 g
Saturated Fat: 3 g

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Big belly raises a woman's pancreatic cancer risk

NEW YORK (Reuters Health) - Where a person carries their extra weight may influence their risk of pancreatic cancer. People -- especially women -- with more fat around their waistline are at increased risk of the deadly disease, according to a study published today.

The study also confirms that the risk of pancreatic cancer climbs in tandem with body mass index, or BMI, a standard measure of weight in relation to height used to gauge obesity.

While a link between obesity and pancreatic cancer has been suggested, studies looking at the association have yielded mixed results, Dr. Alan A. Arslan of the New York University School of Medicine in New York City and colleagues note in the Archives of Internal Medicine.

To further investigate the relationship, they analyzed data on 2,170 people with pancreatic cancer and 2,209 people without the disease from the National Cancer Institute Pancreatic Cancer Cohort Consortium (PanScan), a project launched in 2006 to identify genes associated with the disease as well as lifestyle, environmental, and genetic risk factors.

For all study subjects, there was a positive link between increasing BMI and increasing risk for pancreatic cancer. Overall, the researchers found, people in the top fourth based on their BMI were at 33 percent higher risk of pancreatic cancer than those in the bottom fourth.

According to the American Cancer Society, the average person has about a 1.4 percent chance of developing pancreatic cancer during their lifetime.

When Arslan's team looked at weight categories, they found women who were overweight were at 31 percent increased risk of pancreatic cancer compared to normal weight women, while the risk for obese women was 61 percent greater.

Having a large waist in relation to one's hips also upped risk, most strongly for women. The women with the biggest waist-to-hip ratio were at 87 percent increased risk of pancreatic cancer.

"These findings, along with those from previous studies, strongly support the role of obesity in pancreatic cancer development," Arslan and his colleagues conclude.

SOURCE: Archives of Internal Medicine, May 10, 2010.

Hump Day Humor

Our Mickey D Experiment

My 8-year old, like many kids, LOVES McDonald's Happy Meals. As a mom, I don't but I do allow him to indulge from time to time.

After I got wind of an experiment to prove the amount of preservatives in a Happy Meal, I knew that my son would love to do it. Basically, you get a Happy Meal, open it up, and leave it. Then watch...and watch...and watch...for a period of months. Word has it that the hamburger and fries will look virtually the same. Now what kid wouldn't want to watch potentially rotting meat!

Here is our before picture. We will take a picture every month to document it.

Chicken Pita

Recommended by Carrie Wiatt

6 oz. boneless, skinless chicken breast
1 whole wheat pita
1-1/2 oz. low-fat feta cheese, crumbled
1/4 cup tomato, chopped
1/4 cup cucumber, peeled and chopped
Squeeze of lemon

Grill or bake chicken breast at 350 degrees for about 20 minutes. Cool chicken and cube into one-inch pieces. Place in pita and add all other ingredients. Squeeze lemon over top. Serves 1.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 490
Protein: 52 g
Fiber: 4 g
Carbs: 41 g
Fat Total: 13 g
Saturated Fat: 6 g

Hump Day Humor

Since going to L.A. this week, I'm soooo confused on the time/days. Today for me shall be Hump Day!

Apple-Berry Cobbler

SERVES 6
Ingredients

1 cup fresh raspberries
1 cup fresh blueberries
2 cups chopped apples
2 tablespoons turbinado or brown sugar
1/2 teaspoon ground cinnamon
1 teaspoon lemon zest
2 teaspoons lemon juice
1 1/2 tablespoons cornstarch

For the topping
Egg white from 1 large egg
1/4 cup soy milk
1/4 teaspoon salt
1/2 teaspoon vanilla
1 1/2 tablespoons turbinado or brown sugar
3/4 cup whole-wheat pastry flour

Directions

Preheat the oven to 350 F. Lightly coat 6 individual oven-proof ramekins or souffle dishes with cooking spray.

In a medium bowl, add the raspberries, blueberries, apples, sugar, cinnamon, lemon zest and lemon juice. Stir to mix evenly. Add the cornstarch and stir until the cornstarch dissolves. Set aside.

In a separate bowl add the egg white and whisk until lightly beaten. Add the soy milk, salt, vanilla, sugar and pastry flour. Stir to mix well.

Divide the berry mixture evenly among the prepared dishes. Pour the topping over each. Arrange the ramekins on a large baking pan and place in oven.

Bake until the berries are tender and the topping is golden brown, about 30 minutes. Serve warm.

Nutritional Analysis
(per serving)
Calories 128
Cholesterol 0 mg
Protein 3 g
Sodium 115 mg
Carbohydrate 29 g
Fiber 4 g
Total fat trace
Potassium 109 mg
Calcium 28 mg