Thursday, July 19, 2012

Little Goals to a Big Health Accomplishment

Sometimes achieving your health goals can be overwhelming. We tend to be anxious to get our results fast, but when we don't get frustrated and quit. The truth is that we don't become healthy overnight. It takes a lot of work and time. To make it more manageable set little goals toward your ultimate goal. For example, set a goal this month to cut down on sweets and make sure you eat 2 fruit each day instead. Once that becomes second nature to you move on to eating more whole grains or going for a walk 3 times a week. Keep setting goals for yourself until you reach your ultimate health. It will be easier to manage and you won't have to worry so much about giving up. Below is an example set of goals to achieve in order. You can use this one or create your own.

Goals to a Healthier Tomorrow.
1. Cut back on sweets and eat 2 fruit a day.
2. Cut back on junk food snacks like chips, cookies, buttered popcorn and choose lighter options such as raw veggies, un buttered popcorn, granola, and yogurt.
3. Start eating at least one cup of veggies at lunch and dinner.
4. Start exercising at least 3 times a week.
5. Remove fatty meats out of diet such as pork, beef, sausage, bacon, and fried meats and replace them with poultry, fish, eggs, lean beef, and beans.
6. Make sure half of your grains are whole grains. Eat more brown rice, oatmeal, barley, 100% whole wheat or whole grain.
7. Eat more vegetable oils such as canola, olive, and corn oil. Avoid frying the oils or usage of solid fats like lard.
8. Start exercising daily with a variety of cardio and weight training.
9. Make sure you are taking in 3 cups of low fat dairy each day. Cut back on cheeses that are high in saturated fat.
10. Make sure you eat fish twice a week.
11. Make sure you get adequate sleep.
12. Make more goals to a better you.

Thursday, July 12, 2012

Low Fat Cheesecake Cups

4 whole graham crackers
8 oz fat free cream cheese
2 packages of cheese cake flavored  instant pudding (4 servings each)
2 ½ cup of fat free or reduce fat milk
Strawberry, blueberry, or raspberry preserves

1.       Line 12 cup cake cups with paper baking cups
2.       Place the graham crackers in a gallon freezer bag and seal it tightly making sure there is not any excess air in the bag.  Take a rolling pin and crush the crackers into small crumbs.  Place about a tablespoon of crumbs in each cup.
3.       Place cream cheese in a medium bowl.  Use an electric mixer on low speed until the cheese is smooth.
4.       Add the pudding mix and milk and mix for 2 minutes.  Scoop into baking cups. 
5.       Top each with preservatives.
6.       Refrigerate for 2 hours.  Carefully remove the cups by grabbing the paper cup edge on to sides.

Servings: 12
Approximately 160 calories per serving.

Banana Spice Mousse

2 bananas
1 cup of lite of fat free whip cream
¼ cup of fat free half and half
1 tsp of unflavored gelatin
½ tsp cinnamon
¼ tsp nutmeg
¼ tsp ginger
1 graham cracker

1.       In a bowl stir the gelatin and the half and half until well blended
2.       Add the whip cream, cinnamon, nutmeg and ginger.  Mix thoroughly.
3.       Chop two bananas and add it to two serving dishes.  Add the whip cream on top.
4.       Top it with crumbled graham crackers and use the remaining for garnish.

Servings: 2
Approximately 160 calories