Healthy Apple Stuffed Acorn Squash

As promised, here is a healthy dinner SIDE DISH, chalked full with apples and a perfect match to any chicken or pork entree. I can't wait to smell this cooking in my oven tonight, wafting the warmth & comfort vibe that any fall meal should evoke. It is courtesy of Fruits & Veggies - More Matters.

Healthy Apple Stuffed Acorn Squash

Yields 8 servings

Ingredients

• 1/4 cup raisins
• 2 acorn squash (about 4" in diameter)
• 8 seconds butter-flavor cooking oil spray
• 2 tablespoons sucralose no-calorie sweetener (ex. Splenda)
• 1/4 teaspoon cinnamon
• 2 medium Fuji apples (or another of your choice)
• 2 tablespoons light butter

Directions

1. Cover raisins with warm water and soak for 20 minutes; then drain.
2. While soaking, preheat oven to 375°F.
3. Cut acorn squash into quarters and remove the seeds.
4. Spray the inside of each squash quarter with one second of cooking oil spray.
5. Mix sweetener and cinnamon together. Sprinkle squash quarters with 1/2 of cinnamon mixture.
6. Bake for 10 minutes.
7. While baking, cut apples into quarters and remove the core. Chop apples into 1/2" pieces.
8. Melt butter in a saucepan over medium heat.
9. Add apples, raisins and remaining cinnamon mixture. Mix well and remove from heat.
10. Take squash from the oven and top with equal amounts of apple mixture, making sure to scrape saucepan well.
11. Squash needs all the melted butter to stay moist as it bakes.
12. Return squash to the oven and cook for 30-35 minutes or until apples and squash are tender. Serve warm.

Nutritional Information (per serving) Calories: 101 Total Fat: 3.2g Saturated Fat: 1g % of Calories from Fat: 25% Protein: 1g Carbohydrates: 21g Cholesterol: 4 mg Dietary Fiber: 3g Sodium: 28mg


Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

So glad you told me!

As part of my commitment to "spreading the news" to my faithful readers, I dedicate every Tuesday post to recent finding in various health/weight loss studies. You would seriously be amazed at some of the studies I find...some are very interesting, while others are just plain stating the obvious.

For example, today I saw a study that stated:

"Marriage can make women gain weight"

HOLD THE PRESSES...say what??!! Are you telling me that all of these unsightly pounds are a direct effect of my getting married some 12 years ago? That by saying "I do" I have cemented my fate to be forever obese? Darn these studies and their 12-years to late results!

The "study" (and I use that word VERY loosely here), conducted at University of Queensland in Australia, went on to attribute the weight gain to lessening of physical activity, women putting their family needs ahead of their own, and the pregnancy & birthing of children. I'm so thankful to the people in charge of this study for their time, dedication & devotion to explain how I got in the predicament I now find myself in. Bless you.

Another "ya think?" study I found stated:

"Unpopular middle & high school girls gain more weight"

Please don't misconstrue my "duh" attitude as mockery or oversight of the severity that this statement holds. I am simply aghast to the reason for needing for such a study. As a parent of a 10 year old daughter, I am consumed with fear each and every day for the effect that the judgement and cruelness that consumes this big bad world will have on her future being, personality wise and physique. Perhaps I am mis-remembering my childhood school days, but I certainly do NOT remember having to deal with such vindictive, spiteful, and caddy drama when I was in 5th grade, let alone on a daily basis. Any parent of an adolescent or teenager girl would surely be able to tell you that with unpopularity comes a plethora of unfavorable consequences such as: low self-esteem, exclusion, depression, repressed personalities, and eating disorders. Perhaps the money and time spent on making such a statement (or "finding") would have better been served in joining and/or promoting campaigns such as the Dove Campaign for REAL beauty. Don't state the obvious, be assertive to alter it.

And, I must admit that I have saved the BEST for last. The New England Journal of Medicine printed the following findings of a study conducted at Harvard School for Public Health:

"Study Finds: Eat Less, Lose Weight"

Well, now you know. If you eat more than you can burn in a day, you gain weight. If you eat less than what you can burn in a day...you lose weight.

Aren't you glad that tax payers pay for these studies? I know I am!

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

An Apple a day

I went to the mall this weekend as part of tradition, in search of my favorite autumn & holiday scented candles. It is something I look forward to each & every year, and my eyes get wide, my heart beats fast, and I dare say I feel like a child in anticipation of Christmas morning. As I entered the mecca that has seemed to perfect the art of bottling up memory invoking scents, I found reassurance that I was not alone in my feeling of content, as may others were lost in memories past. There were fall wreath scents, pumpkin pie, autumn breeze, and the ever so popular, Macintosh apple, just to name a very few.

I was in heaven as I indulged my nose to numerous scents of fall Heaven and the occasional coffee bean clear. My mouth watered as I envisioned pumpkin pies baking in the oven & taking long crisp walks amongst the crunching colorful leaves fallen beneath my feet. And the plethora of possibilities for fresh apple delights...oh, my mind went from picking my own apples in orchards with my mom, to my grandma's kitchen at the farm, to my own kitchen full or floured counters, bowls of peeled apples, and helpful kids. I was quite literally at peace.

Fall brings about so many good memories for me, it's no wonder I love it so much. Although there are no apple orchards, pumpkin patches, or wooded areas here to create lasing memories such as mine for my children, there are many other ways to incorporate Fall fruits into new, and just at meaningful, memories. Apples come chalked with so many possibilities, both with their variety of colors, flavors, and uses. I will be sure to post an apple oriented recipe for Wednesday, but for today, I thought it would be fitting to discuss the old adage, "An apple a day keeps the Dr. away."

I wanted to know...is that REALLY TRUE? Not only did I find that, Yes, it is true, but I was able to pinpoint 8 main reasons why that saying holds true, and also an explanation why they have been linked to aide in weight loss.

1. Apple contains Vitamin C. Vitamin C helps greatly your immune system.
2. Apples are rich in flavonoid, and flavonoid prevents heart diseases.
3. Apples are low in calories. A regular size apple has between 70-100 calories
4. Apples target multiple cancers such as colon cancer, prostate cancer and breast cancer in women.
5. Apples contain phenols, which have a double effect on cholesterol. It reduces bad cholesterol and increases good cholesterol.
6. The juice of the apples has properties that can kill up to 80% of bacteria in your mouth, thereby preventing tooth decay.
7. Apples have substances called phytonutrients, which prevents neuro-degenerative diseases like Alzheimer’s and Parkinson's Disease.
8. Apples promote healthier lungs.

So, how do all of their nutrition and health benefits aide with weight loss?

According to weight loss for all.com, apples are low in calories and fat, low in sodium and contain vitamins, minerals as well as fiber. These can all help to lose weight in different ways. The low calories means we can eat lots of apples without consuming too much energy. The fiber helps by filling the stomach quicker, again limiting the amount of food eaten. Lower sodium intakes helps flush excess water weight from the body, and the vitamins benefit us by increasing health and vitality to keep us active throughout the day. Increased vitality enables us to burn extra calories thus speeding up weight loss.

Another positive benefit of eating apples is the high water content of the fruit. The consumption of apples and other fruits with a high water content helps us take in more water. Many people today simply don't drink enough clean water and research has shown that food cravings or an increased appetite may be driven to gain extra water in food. Water consumption can also give us more energy and help increase metabolism. Many people are discovering the benefits of eating high water foods such as apples and other fruits to help lose weight.

If you're reading this all the while thinking, "Too bad I don't like apples," then you're probably under the false impression that there are only either RED or GREEN apples. Did you know that there are over 16 varieties of apples, just on this continent alone? More varieties are available this time of year than any other, so I'm challenging you to a quest in search of an apple never before crunched by your teeth. Your body will thank you, and so will I.

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

What's in your cart?

In case you didn't notice, I didn't post yesterday. It is simply a result of an uncooperative computer and a mainstream of work, not a lack of my devotion. I really did try, but after my computer decided to freeze twice in an hour, I was forced to resume tending to my ever-growing stacks of papers. I'm sorry if I left any of my faithful readers hanging.

On to today's post....

A few days ago I went grocery shopping. It was an ordinary shopping trip. Bought the usual – veggies, fruit, beans, yogurt, and a (fabulously priced ginormous) pack of fresh chicken breasts. When the cashier rang up my order, she said, “That’s the healthiest cart of groceries I’ve checked out in a long time.” Immediately I thought, Cool! Someone noticed! A few seconds later, however, I thought, "Oh, how sad. Someone noticed."

What was in my cart should be in everyone’s cart.

Call me judgmental when I say things like that if you want, but I assure you my attitude is not holier than thou. I truly and sincerely feel bad when I see carts loaded with pop, frozen pizzas and ice cream, and pushed (or in many cases, driven) by someone 50 or 100+ pounds overweight and often with an overweight child riding in the seat. Unfortunately, I understand, am aware, and have in the past fallen victim to the fact that money plays a huge role in what groceries people buy, but so, too, does convenience and lack of real nutritional education.

We can talk all day about “personal responsibility.” I mean, most people should just “know” that a quarter pounder with cheese and a super-sized fries isn’t as healthy as a grilled chicken sandwich and an apple, right? But in observing the food buying habits of the general population, it’s clear that the bombastic nature of food advertising and the convenience of fast food and packaged meals that raw fruits and vegetables, bags of beans, and cartons of yogurt really don’t stand a chance. Especially when foods like yogurt get dressed up as “healthy.” When manufacturers add crushed Oreos, M&Ms and Gummy Bears to the carton, is it any wonder people would say “I had yogurt for breakfast!” and really think they ate something good for them when in fact, they ingested a ton of sugar and very little protein or calcium?

Hmmm….

How can someone embrace personal responsibility for their food intake and the repercussions of its consumption on their health when advertising and simplicity (zap it in the microwave!) trump solid nutritional information sources? Nutrition labels are confusing and quickie news reports (let’s face it, we’re a nation of “news in a minute”) of fats and carbs and the newest food trends are confusing.

So how do we get more fruits and vegetables and lean proteins into the carts of Americans? My basic rule of thumb...

If you can't grow it, pick it, milk it, pluck it, or shoot it, you shouldn't eat it. If you can, put it in your cart.

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Low Fat Pumpkin Pancakes

Every one who knows me probably could tell you that breakfast is my FAVORITE meal of the day. I could have breakfast for lunch, dinner or a snack! My oh-so-yummy-in-the-tummy fall recipe for the day is especially exciting for me...because it just so happens to "FALL" into the breakfast category!

So go light your favorite Fall-scented candle, grab the kids, and make breakfast for dinner. Be adventurous & throw in some chopped apples, raisins or nuts.

Have I mentioned yet how much I love Fall?

Low-Fat Pumpkin Pancakes

Makes 8 - 10 8" pancakes

Ingredients:

• 1 cup all-purpose flour
• 1/4 cup packed brown sugar
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp nutmeg
• 1 large egg, lightly beaten
• 1 tbsp canola oil
• 1 cup nonfat milk
• 1/3 cup pure pumpkin

Directions:

1. Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl.
2. Combine egg, oil, milk and pumpkin in a small bowl.
3. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.
4. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray.
5. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
6. Find my location and deliver fresh, hot pancakes....or enjoy them yourself!

Nutritional Information Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g), Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Optimism harmful to weightloss?

I sincerely apologize for the long post today, and for the fact that this post is mainly a "copy" of an article, but my time just seemed to disappear today! Hopefully this information will be useful to you!

ScienceDaily (Sep. 25, 2009) — Being too optimistic could harm weight loss efforts. Research published in BioMed Central's open access journal, BioPsychoSocial Medicine, reveals the psychological characteristics that may contribute to weight loss.

Hitomi Saito from Doshisha University, Japan, worked with a team of researchers to psychologically profile 101 obese patients undergoing combined counselling, nutrition and exercise therapy at the Kansai Medical University Hospital Obesity Clinic over a period of 6 months. Patients' psychosocial characteristics before and after attending the clinic were assessed using psychological questionnaires designed to identify patients' personality types. Patients who were able to improve their self-awareness through counselling were more likely to lose weight than those who were not. Optimism and self-orientation characteristics improved for most patients after the 6-month program, although this was not related to weight loss. In fact, patients who started the program with high levels of self-orientation and optimistic characteristics were less likely to lose weight.

This result supports previous findings that some negative emotion has a positive effect on behavior modification because patients care more about their disease. However, the overall improvement in optimistic ego state is not necessarily detrimental, as this increased optimism should result in patients maintaining the healthy lifestyle achieved at the clinic.
"It is important to enhance patients' self-effectiveness and self-control in order to reduce psychological stress and to maintain the weight loss," state the authors. However, they are careful to stress that: "The weight loss should be attributed not simply to the intervention of the clinical psychologists but to the total effect of the intervention of a holistic medical care team."

Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

Things I've found helpful

Do you ever find yourself reading weight loss tips thinking, "Yeah, right. Like I'm going to do that."? Well, I've felt that way too. For example, I dare say the day will ever come when brushing my teeth as the impulse to indulge hits will make it any easier for me to pass on dessert!

A weight loss tip needs to be something you'll actually do for it to work, right? So, I'd like to share some of the easiest and most effective weight loss tips that have helped me to achieve and maintain weight loss over the years. I hope that you'll find them helpful.

Snacking When I first started trying to lose weight, I went along with the old school thinking that eating between meals is a no-no. So, I stopped snacking altogether. Wow, did that ever back-fire! When meal times rolled around, I was often so hungry that my good intentions went right out the window and I ate much more than I normally would have in the first place.

Eating sensible snacks between smaller meals will stave off hunger and keep your blood sugar at a good level and prevent this type of situation. In fact, studies in recent years have shown that eating several small meals a day instead of three large ones is better for your health and helps your weight loss by keeping your metabolism revved up! To make sure your snack does the trick, mix carbs with a protein, like reduced-fat cheese on wheat crackers and some grapes.

Counting 1, 2, 3... I have an easy way of "forcing" myself to practice portion control: buying single serving packages and using plastic baggies. I've found that buying the pre-packaged single serving of some types of foods proves too costly, so I buy the regular size packages of those items, but I never eat anything straight out of the package. One of my biggest danger zones is to sit down with a whole bag of baked chips or an entire box of low-fat cookies!

We have all heard that even if something is reduced in fat, it doesn't mean we can eat all we want. That's because calories still count. So, look at the nutrition chart and find how much of your favorite snack is in a serving. Then count those crackers or measure out that popcorn and store your snack serving in individual plastic baggies. If you do this ahead of time, not only do you already have your snacks measured and prepared, but having them on-hand keeps your hunger from leading you to the vending machine, a definite diet danger zone for anyone!

Chill Out, Man! You'll be hard-pressed to find any weight loss advice that doesn't recommend drinking more water. I don't mind downing plenty of H20, but my pet peeve is that it has to be really cold. It's hard to get a nice glass of ice water when you're on the go, so I often put a pint sized bottle of water in the freezer. If you put a single serving water bottle in the front of the freezer for a while, you'll have super cold water to drink for a long time. Don't leave it in long enough for it to freeze solid, but just long enough for a "core" of ice to form. Then, as the ice melts, your water gets colder!

"When Life Gives you Lemon Juice..." I drink so much water during the day that I like to have something different at meals, especially when dining out. I am convinced that I've tried every diet soda on the market and I've yet to find one I can tolerate. But giving in to regular soda can add hundreds -- thousands if re-fills are flowing -- of calories on to the day's quota.
I keep plenty of no-cal fruit flavored waters in the fridge at home. But those aren't always available at my local eateries. So, I like to ask for ice water with a juice glass full of extra lemon slices or a bottle of lemon juice. I add a couple packets of artificial sweetener and voila -- instant diet lemonade!


Until Tomorrow!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥