Quiz: Which foods have the most of these nutrients?

1. All of these foods are good sources of vitamin C, but which contains the most?
~ a cup of sliced strawberries
~ a cup of chopped green chili peppers
~ a cup of orange sections
~ a cup of diced tomatoes

2. These foods are all good sources of folate, or folic acid. Which contains the most?
~ 1 cup of orange juice
~ 1 cup of asparagus pieces
~ 1 cup of chopped raw spinach
~ 1 cup of cooked kidney beans

3. Which of these foods is the best source of calcium?
~ 1 cup goat's milk
~ 1 cup cow's milk
~ 1 cup sardines
~ 1 cup rhubarb

4. All of these foods are good sources of vitamin A. Which has the most?
~ a cup of cooked kale
~ a cup of sliced carrots
~ a cup of cooked spinach
~ a cup of cooked beet greens

5. Which of the following fiber-rich foods contains the most fiber?
~ 1 cup orange sections
~ 1 cup oat bran
~ 1 cup apple slices
~ 1 cup raw kale





answers: vitamin C (green chili peppers); folate (kidney beans); calcium (sardines); vitamin A (carrots); fiber (oat bran)

100 Calorie Snacks

All numbers are approximate, but this really shows you how quickly 100 calories adds up.

Salty Snacks around 100 calories
11 french fries - 105 calories
3 cups air popped popcorn - 93 calories
1 large piece of beef jerky - 82 calories
11 Stacy's Simply Naked pita chips - 104 calories
1/2 cup boiled peanuts - 100 calories

Sweet Snacks around 100 calories
2 oreos - 107 calories
1 Rice Crispies Treat - 90 calories
1 cup applesauce - 102 calories
2 medium sized chocolate chip cookies - 96 calories
10 Junior Mints - 106 calories

Healthy Snacks around 100 calories
1 cup grapes - 104 calories
1 medium sized banana - 105 calories
1 medium sized apple - 95 calories
3/4 cup nonfat Greek yogurt - 90 calories
1/2 cup edamame - 95 calories

Sinful Snacks around 100 calories
1/3 cup chocolate ice cream - 95 calories
1 fun sized butterfinger - 100 calories
3 Thin Mint Girl Scout cookies - 112 calories
1/2 glazed cake donut - 96 calories
1/2 bag plain M&M's - 115 calories (No, not the family sized bag!)

Cheesy Snacks around 100 calories
3/4 ounce Nacho Cheese Doritos - 90 calories
2/3 ounce Cheetos - 107 calories
1/2 slice Pizza Hut thin crust cheese pizza
1 fried mozzarella stick - 102 calories
40 Goldfish crackers - 102 calories

Give less this holiday season

I came across this great idea in this month's issue of Natural Health magazine. Rather than buying more stuff for those on your Christmas list, spending $5 here and there on one knicknack or another, spend some time taking friends and family members off junk mail lists.

Visit the website dmachoice.org to register their addresses. They will appreciate their emptier mailboxes, and you will help cut back on the estimated 100 million trees that are sacrified each year to fund America's junk mail habit.

If anyone wants to do this for me, I'd be honored. All I want this Christmas is less junk! And a Starbucks gift card.

a new favorite

My new favorite blog to browse...The Plan to Eat blog

http://blog.plantoeat.com/

Fantastic, motivating writers!!

5 foods you may not have known contain HFCS

HFCS...high fructose corn syrup...the 4 words healthy people are adamant to avoid these days (though plain old white sugar is just as bad in my little opinion). The following five foods are marketed as "healthy." But on closer examination of the label, health-nuts may want to rethink including these in their diets. In the long list of ingredients of each of these products lurks the dreaded high fructose corn syrup.

1. Kellogg's Special K cereal. Ladies, if you think your legs and derriere will look like that of the Special K model just because you include this cereal in your diet, then you probably also own a pair of those Sketchers Shape-Up shoes.

2. Dannon Fruit on the Bottom yogurt. Here's a tip - there's not much real fruit on the bottom. Or anywhere else.

3. Wishbone Fat Free Italian salad dressing. Stick to plain old oil & vinegar made from scratch. It's a better bet.

4. Nutri-Grain cereal bars. These do not meet the nutritional standards in other countries to be considered a healthy food, yet I know plenty of people who swear by them! Must be because of the word, 'grain.'

5. Wheat Thins Fiber Selects. Again, it's all about the wording. People flock to the word 'fiber.'

One thing all of these foods have in common? They are all processed, proving once again that whole foods are better foods. I know the above foods are more convenient, but isn't your health worth the time that meal preparation takes?

a healthier halloween cookie

This is from Green Bean Delivery, www.greenbeandelivery.com


This cookie uses winter squash and yams to provide sweetness while also supplying healthy vitamins and minerals.

Ingredients:
1 cup whole wheat flour
1 cup oat flour (rolled oats ground in a coffee grinder)
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/4 cup pureed, cooked pumpkin, winter squash, or yams
1/4 cup sucanat
1/2 cup pumpkin butter or plain yogurt
2 tablespoons vegetable oil

Directions:

Preheat oven to 350 degrees. Combine flours, soda, cinnamon, ginger, nutmeg, and allspice in a mixing bowl; set aside. In a separate bowl, combine winter squash, sucanat, pumpkin butter, and oil. Add wet ingredients to dry mixture. Lightly oil a cookie sheet and drop by tablespoons onto cookie sheet. Bake 15 minutes. Allow to cool, then top with yummy yam frosting and chocolate chips. Makes 2 dozen cookies


Yummy Yam Frosting

This naturally sweet, beautiful golden-orange frosting can be used to top cookies, quick-breads, graham crackers, gingerbread cookies or cakes. This recipe makes enough to frost 2 dozen cookies or a one-layer cake.

Ingredients:
1 cup mashed baked yams
1/4 cup softened cream cheese
2 teaspoons melted unsalted butter
2 tablespoons maple syrup
1 teaspoon lemon or orange juice

Directions:

Place yams, cream cheese, butter, syrup, and juice in a bowl and cream together. Puree this mixture in a blender, food processor or with a hand mixer to a smooth, spreadable consistency. Makes 3/4-1 cup frosting.