Tuesday, March 27, 2012

Dr. Oz's Butt-Busting Brownie!!

If you think brownies are off-limits when you’re trying to get fit, think again! This no-bake brownie is not your typical dessert. The cayenne revs up your metabolism to get your body moving and the cinnamon helps process sugar intake, which helps keep fat from being absorbed into your bottom. It’s a win-win!


1 cup raw cacao powder
1/4 tsp cayenne
2 tsp cinnamon
1/2 cup low fat milk
1 cup organic raisins
1 cup oats


In a food processor purée the cacao, cayenne, cinnamon, milk and raisins until a smooth paste forms. Add the oats to the food processor and quickly pulse to incorporate them. Transfer the mix into a square or rectangular container lined cross wise with wax paper. Press down to form the ‘brownie' base. Refrigerate until firm. Cut into squares before serving. Enjoy!

Antioxidants Fiber and Omega 3's

The 8 Powerhouse Foods You Should Be Eating


These 8 powerhouse foods are filled with nutrients that are very beneficial for your body. Consider adding these foods to your diet to assist in weight loss and add antioxidants, fiber, and omega 3's - just to name a few benefits.

1. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy. These vegetables all have compound called glucosinolates which have been shown to reduce the risk of certain cancers, according to a 2005 article from Pennington Nutrition Series. They have also been shown to reduce oxidative stress in the body.
These vegetables are high in vitamins and minerals such as vitamins A, C, folic acid, and magnesium. Add cruciferous vegetables to stir-fries, casseroles, soups, and vegetable platters. Take care not to overcook them as they release a sulfurous compound when overcooked.
2. Red Beans
Small red beans look like a smaller version of the kidney bean, and it is used commonly in the traditional Latin dish of red beans and rice. This small bean was ranked the highest in antioxidant amount according to a 2004 study by the USDA. Antioxidants may help decrease stress in the body and help prevent many chronic diseases such as cardiovascular disease, cancer. and Alzheimer's disease. Incorporate a variety of antioxidant rich foods such as beans, nuts, fruits, and vegetables into your diet for the maximum benefit from these foods.  
3. Cherries
One major health benefit from cherries is their ability to help reduce inflammation in the body. A 2006 study from The Journal of Nutrition suggests that consuming Bing cherries may reduce certain inflammatory markers in the body. Subjects in this study consumed 280 gm of cherries per day for 28 days and blood samples were compared with subjects who did not eat Bing cherries. Cherries are high in a compound called anthocyanins, which is what gives them their bright red color. Anthocyanins are an antioxidant that has been shown to potentially provide certain health benefits with reducing inflammation and possibly lowering risk of certain diseases. Enjoy cherries fresh, frozen, or dried to add these touted health benefits to your diet.bing_cherries.jpg
4. Chia Seeds
Chia seeds have been around since the ancient Mayan and Aztec times. These tiny seeds have gotten a lot of publicity in recent years as being a nutrition power house. They are naturally high in omega 3 fatty acids, protein, fiber, antioxidants, and minerals. In fact, chia seeds are among the highest plant sources of omega 3 acids. The fiber in chia seeds is mainly soluble fiber, and when added with a liquid, will expand and absorb the fluid. This may have some benefit for helping you feel fuller longer and reducing hunger. Add 1-2 tbsp. of chia seeds in yogurt, smoothies, water or juice, baked goods, dips, etc.
5. Avocado
Avocados are a rich source of monounsaturated fats, vitamin E, potassium and folate. The American Heart Association recommends a diet high in fruits and vegetables and up to 30% calories from mainly unsaturated fat. Choose avocados in place of fats high in saturated fats like butter and cheese. Since avocados are high in fat, they are higher in calories. Eat avocados in moderation; a 2 tbsp serving provides about 50 calories and 3 gm of monounsaturated fat. Add avocados to salads, spreads, dips, toast, egg dishes, etc.
6. Pistachios
A 1 oz serving of pistachios (about 49 nuts) provides around 3 gm fiber, 6 gm protein, good source of vitamin B6, thiamin, magnesium, copper, and more - all for less than 200 calories. Pistachios are also provide a high amount of antioxidants, and they may contribute to lowering cholesterol.
7. Seaweed
Seaweed is commonly consumed in Japanese traditional culture. Seaweed provides a rich source for iron, folate, vitamin C, vitamin K, and iodine. Seaweed provides a rich source of minerals that can typically be lacking in a standard western diet. Dried seaweed can be sprinkled onto salads, eaten as a snack, or added to dishes such as sushi or miso soup. Seaweed can come in different varieties and colors, dried or wet.
8. Pumpkin
Pumpkin gets its rich, orange color from beta carotene. Beta carotene is a precursor to vitamin A, which helps heal the body from infections and enhance eye sight and gene transcription. Pumpkin is full of this antioxidant compound, as well as being low in calories and high in fiber, potassium, and many other nutrients. You can incorporate pumpkin into your diet easily by using canned pumpkin. Make sure it is 100% pure pumpkin and does not have any added fillers. Add pumpkin to oatmeal, yogurt, smoothies, baked goods, chili, etc.

Holly Klamer is a Registered Dietitian and personal trainer in Colorado. She received her undergraduate degree with a double major in Dietetics and Health Fitness from Central Michigan University. She then went to Colorado State University for her Master's degree in Human Nutrition emphasizing in Exercise Science. There she completed her dietetic internship to be a Registered Dietitian and was a teaching assistant in the nutrition department. Holly loves to travel, be outside, run, road bike and hike. She ran cross country and track in college and still enjoys competing in long distance running. Her passions are in sports nutrition, disordered eating, teaching others how to eat healthy on a limited budget, worksite wellness, weight loss and food allergies. She enjoys public speaking for various nutrition topics especially to young athletes, writing nutrition education material, and individual counseling. Holly has a passion to help people reach their goals of health and improve athletic performance. She currently works as a personal trainer, sports dietitian and free lance writer for various health websites.

Monday, March 26, 2012

Bean Bag

Rollie Pollie!

Looking for hours of entertainment? Another great craft site...
Meet, The Rollie Pollie:
It’s a chair, it’s a toy, it’s your favorite pillow.
Made of durable cotton twill or soft vinyl, each bag is actually a slip cover (with another Rollie Pollie inside) then filled with mounds and mounds of soft cluster stuffing. So if it gets dirty, just zip it off and throw it in the wash. And with a handle on top, it’s easy to toss around. Ready for a pillow fight? We’ll let dad referee.

This is a MINI-Tutorial for the Rollie Pollie, showing the basics of how to make one.
The Full, Detailed pattern can be found at the MADE SHOP.
The detailed pattern includes:
Tons of info about Fabric selection, sewing with zippers, where to buy the right filling for your Rollie Pollie, How-to make an Insert Rollie Pollie and a slip-cover to go over it (easy to wash), and TWO different sizes of Pattern Pieces, which can be printed right on your home printer!
In this mini-tutorial, we’ll show you how to make the Insert Rollie Pollie.
Okay, let’s get started!
The Rollie Pollie is made of two pattern pieces (shown in the drawing below). You will need FOUR of the SIDE pieces, and TWO of the Top and Bottom circles. If you’d like to add a handle, cut a rectangle about 1-inch longer than the circumference of your circle piece and about 3 inches wide.
If you want to make a slip-covered Rollie Pollie (by adding a zipper), you will need to make ONE of the SIDE pieces, 1-inch wider in the middle to accommodate the extra zipper seam.
Create your pattern pieces on a large piece of paper or on a piece of junk fabric. Then with a fabric Marker or Sharpie, trace your pattern pieces on to your fabric. Depending on your pattern size and the width of your fabric, you will need anywhere from 2-4 yards of fabric. For the insert Rollie Pollie, it’s best to use white fabric (so it doesn’t show through the outside slip cover). Twill and heavier cottons work best:
Once your pieces are cut out, place two of the SIDE pieces back to back, pin all the way down ONE side:
and sew down that side:
This next step is not necessary, but it will make your Rollie Pollie stronger. Serge off your seams. If you don’t have a serger, do a zigzag or leave the edges raw:
Repeat the above steps, attaching all your SIDE pieces to each other. When you get to the last SIDE, YOU NEED TO LEAVE AN OPENING IN THE SIDE so that you can get the stuffing inside. I like to mark my start and stop points with pins, so I don’t forget to leave an opening:
Then with all of your sides sewn together, place your Circle pieces on the top and bottom of your Rollie Pollie. Pin them down, sew all the way around, and you’re almost done!
Turn the Rollie Pollie inside out and fill it with stuffing. I chose CLUSTER STUFF, found at Walmart. (The Rollie Pollie Pattern has more detailed info about all stuffing options).
Fill it as full as you like. You want it to have a little give. But the stuffing will also smush over time, so get a lot in there.
Pin the opening shut:
And though this is bulky to do, sew the opening shut with your machine. It doesn’t need to look pretty because it will be inside the slip cover. Just make sure it’s sewn SHUT!
Stick the Insert into your slip cover and……
You’re done!
Fore more detailed info and helpful tips, please see The Rollie Pollie Pattern at MADE.

Kid Crafts

Look what I found when searching the web for 'Spring Crafts'...  Such a cute craft for those little hands! I can't wait to try this with all my grandbabies!!~

Paper plate crafts
Enchanted Learning Software's
Duck Paper Plate Craft
More Kinder Crafts This easy-to-make duck is a cute craft that is made from a single paper plate and construction paper.

More animal crafts
Supplies needed:
  • Paper plate
  • Scissors
  • Glue
  • Stapler
  • A pencil
  • Yellow and orange construction paper or oak tag
  • Crayons, paint or markers
  • Googly eyes (optional)
Trace your hands on yellow construction paper, then cut the hands out. If you don't have yellow construction paper, use stiff white paper, then paint it yellow (or use markers).
Fold a paper plate in half. Paint it yellow and let it dry
Staple the hands near the fold on one end - these will be the tail feathers.
Using yellow construction paper or oaktag, cut out a circle (about 3 inches across or a little bigger) -- this will be the duck's head. Using orange construction paper or oaktag, cut out an elongated oval with one end cut off -- this will be the duck's bill. Fold the end of the beak over, making a small tab (this is where you will put the glue).
Glue the bill onto the circle (put the glue on the small tab that will be folded under the bill). Draw eyes above the bill (or glue on small googly eyes). Staple the head to the paper plate (near the fold line, opposite the tail feathers).
Using orange construction paper or oak-tag, cut out the duck's feet - they should be connected by a short strip of paper. To draw each foot, start with an oval, then draw a zigzag on one end. Fold the paper where the feet meet the strip of paper.
Staple each foot to the bottom of one side of the paper plate, right inside the fold line of the foot. You now have a cute duckie that will stand up.
For a duck theme page, click here.

Sunday, March 11, 2012

Need Sleep?

Sleep Slim Smoothie

1 cup tart cherry juice
1/2 banana
1/2 cup soy milk or 4-6 oz soy yogurt (if using soy yogurt, add an additional 1/2 cup fat-free milk)
5 ice cubes
1/4 tsp pure vanilla extract

Combine the cherry juice, banana, milk or yogurt with fat-free milk, ice and vanilla in a blender. Blend until smooth.

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  • Environmentally friendly, natural home care products ensure a clean home and a clean world.
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Greek Seasoning

Blend Spice Mix Recipe

Can't find Greek seasoning at the grocery store? Watkins came up with their own rendition of the ethnic blend.


2 tsp Coarse Sea Salt
2 tsp Oregano
1 1/2 tsp Onion Powder
1 1/2 tsp Garlic Powder
1 tsp cornstarch
1/2 tsp Ground Nutmeg
1/2 tsp Purest Ground Cinnamon
1 tsp Beef Soup & Gravy
1 tsp Black Pepper
1 tsp Parsley 


Combine all ingredients and store in an air tight container.