Cook More with Kenmore

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Kenmore is calling all cooks.  Who doesn’t want to win prizes?  Who doesn’t want o get great recipes?  Sometimes in our busy lives we struggle….Ok I struggle putting out that weekly menu.  Well, here’s a great place to stop to get the help you need.

Cookmore is where I’ll be heading as soon as I’m done here.  Why?  I’m getting  a head start on my menu planning next week.   I can’t tell you how long it takes me every week and what a struggle it is to come up with a great meal that is healthy and that is pleasing to all of us.  So stop putting yourself in menu, recipe, cooking stress and see what they have to offer.  It can only help.

Sign up for Cookmore now to start adding recipes, creating cookbooks, planning your meals, and entering exceptional contests!

It’s never too early to get a head start on what’s important in our daily lives…FOOD!!

Happy Tuesday!  Have a great rest of the week.

Patricia – Two Girls Cooking 😉

Source

Cookmore

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Fight the Belly Flab

So I’ve posted before from iVillage on some healthy snacks.  I get their emails daily and some of them are worth reading.  When I stopped to take some time on this one, I was on the fence on some of their findings.  Read through them and let us know what you think.  Do you agree that these tips will help you fight the belly flab?  If not, why?  If so, do share!

Here you go…

 

Belly Flab Fighter #1: Eat Good Fat

Believe it or not, following a low-fat diet is not the best way to reduce belly flab. “People who have a big middle do not respond well to a low-fat diet,” says Mehmet Oz, M.D., Vice-Chair and Professor of Surgery at Columbia University and host of The Dr. Oz Show. To reduce belly flab, Dr. Oz advises avoiding refined carbohydrates that are low in fat (like white rice) and can have a yo-yo effect on blood sugar. Instead, add “good fat” foods, like olive oil, avocado and sea bass. Dr. Oz recommends toasting Ezekiel bread (or another sprouted 100-percent whole grain bread) and topping it with avocado, olive oil, lemon and chili flakes for a belly fat-fighting meal or snack.

belly flab fighter #2: eat your binge food every day

Yes, you read that right, eating the food you crave the most, even if it’s high-fat, could help you finally beat your belly-busting cravings for good. A recent study published in the American Journal of Clinical Nutrition found that women who were served their favorite mac-n-cheese meal every day for five days, five weeks in a row, ate less and less of it, and actually consumed about 100 calories less than those who only ate it twice, one week apart (those women actually ate more of it the second time it was served). Consuming formerly off-limits foods may help lessen their appeal, curb cravings (and major diet binges) to slim down your belly permanently. Try eating a small amount of your ‘trigger’ food daily. Knowing that you can eat it again the next day could help you eat less. Chocolate anyone?

belly flab fighter #3: diet every other day

A recent study led by Krista Varady, Ph.D., an assistant professor of kinesiology and nutrition at the University of Illinois at Chicago, found that people eating 25 percent fewer calories every other day lost up to 30 pounds in only eight weeks. Make it work for you by taking in 1,200-1,500 calories one day, and then eating as you normally do the next. Don’t overdo it on your “off days” and sabotage yourself, though. And keep up your weekly exercise routine.

belly flab fighter #4: stop doing crunches

No matter how many crunches you do, it won’t help reduce the fat around your belly. That’s why Yegyan, a holistic health practitioner and physique conditioning specialist in Tualatin, Ore., recommends exercising only the large muscle groups of your body. “Your abs are a very small amount of muscle, while your legs, back, chest and shoulders are all larger muscle complexes and burn many times more calories in the same amount of time that you spend on an abs workout.” Instead of crunching, stand up and do multi-muscle group moves such as overhead presses, squats, planks and pushups to burn more calories during your strength workouts to reduce belly fat more efficiently.

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belly flab fighter #5: crank up the cardio

While strength training certainly has its benefits, when it comes to reducing belly fat, your best bet is aerobic exercise, say researchers from Duke University. A recent study found that resistance training alone had little effect on eliminating belly flab, while aerobic exercise burned 67 percent more calories for study participants and significantly reduced their abdominal fat. Study participants ran an equivalent of 12 miles per week to achieve these results. If your goal is to shed your muffin top quickly, first focus on adding aerobic exercise (four or five days a week) to burn more calories, and then add in resistance training on alternate days to help add definition and shape to your body.

belly flab fighter #6: don’t get too little — or too much — sleep

A recent study published in the journal Sleep found a direct correlation between sleep and belly fat — subjects who slept five hours or less each night, or eight hours or more, gained more abdominal fat than subjects who stayed between six to seven hours of shut eye. Be sure to get in the right amount of hours of quality sleep in a quiet, dark room for best results.

belly flab fighter #7: add a daily dose of soluble fiber

Eating a diet rich in the soluble fiber found in vegetables, fruits and beans can have a direct effect on reducing belly fat, says a new study by researchers at Wake Forest Baptist Medical Center. The study, the first to directly link dietary fiber with decreased abdominal fat, found that for every 10 grams of daily dietary soluble fiber, abdominal fat was reduced by 3.7 percent over a five-year period. Make it work for you by eating at least 10 grams of soluble fiber per day, such as two small apples, one cup of green peas or a cup of pinto beans.

belly flab fighter #8: kick your diet soda habit

If you think your diet soda is helping your waistline, you may want to reconsider: A 10-year study conducted by researchers at the University of Texas found that people who consume two or more diet sodas per day gained 70 percent more belly fat than those that didn’t drink it. What’s worse is the artificial sweeteners found in diet soda can cause belly bloating and may be worsening your sugar cravings. To kick your fake sugar habit, start slowly reducing your intake, by replacing that Diet Coke with a glass of sparkling water and a splash of lime or a cup of green tea.

belly flab fighter #9: pray or meditate

Your prayers for flatter abs may have been answered. It seems that regular prayer or meditation can help reduce the stress hormone cortisol, which is one of the culprits of belly flab. One study published in the International Journal of Psychiatry in Medicine found that women who prayed or meditated had healthier levels of cortisol than those that didn’t. Make it work for you by carving out some quiet time for reflection for at least 15 minutes on most days of the week.

belly flab fighter #10: add coconut oil to your diet

Numerous studies have shown a link between coconut oil and a reduction in abdominal fat. “Coconut oil is a saturated fat that has anti-viral/anti-bacterial properties and it’s pro-thyroid, which can benefit the metabolism,” says Andrew Johnston, a CHEK certified Nutrition Coach and Practitioner in Atlanta, Georgia. “In fact, farmers tried to use it to fatten their livestock in the early- to mid-1900’s, but it made them leaner! So they switched to polyunsaturated fats (vegetable oils), which worked quite well to fatten their animals up fast.” Make it work for you by using it in place of vegetable oils, but stay aware of its calorie and fat content: One tablespoon of coconut oil contains 117 calories and 13.5 grams of fat, making it comparable to olive oil.

belly flab fighter #11: get selective with your sugar

Choose your sweet treats carefully. “When you eat 120 calories of glucose (found in foods like potatoes and rice) less than 1 calorie is stored as fat,” says Johnston. “When you eat 120 calories of fructose, (think high fructose corn syrup 40 calories are stored as fat, which is how fructose consumption leads to metabolic syndrome, insulin resistance and excess fat around the belly.” But not all fructose is bad, only the refined, man-made type. The naturally-occurring fructose found in fruit is okay, Johnston says, and plays an important role in a healthy, balanced diet.

belly flab fighter #12: train your abdominals to be smarter, not harder

Since crunches won’t target your belly flat alone, you have to train your abdominal muscles to engage and give you a more “drawn in” look. To target your abs more effectively, you have to lift both your upper and lower body at the same time, says Jackie Warner, author of This Is Why You’re Fat (and How to Get Thin Forever). “Bicycles and jack knives are more effective than just crunches,” says the star of the Personal Training with Jackie: Crunch-Free Xtreme Abs DVD.

belly flab fighter #13: reduce belly bloat with lemon

There is a reason people ask their waiters to put lemon in their water: It can help prevent water retention, says Warner. While it won’t strip away the flab, it can help slim down belly bloat. Lemon juice is a natural, gentle diuretic that may also help with constipation. Just be sure to dilute its acidity (too much can be irritating to the stomach and enamel on teeth). For each glass of water your drink, squeeze a quarter lemon slice into your glass.

belly flab fighter #14: cut down on simple carbs

No need to cut carbs out completely, just reduce your daily intake. And better yet, make the carbs you do eat whole grains. According to a 2008 study published in the American Journal of Clinical Nutrition, subjects who replaced refined grains with whole grains like oatmeal, bulgur or brown rice, lost more abdominal fat than subjects that also restricted-calorie diets but didn’t add whole grains to their meals. Not all whole grain products are created equal, though, so be sure to look for foods that list a whole grain as the first ingredient in order to reap its belly-busting benefits (whole wheat, rye, whole oats, etc.). Enjoy your carbs a little less often and you will make significant gains in the battle of the bulge.

belly flab fighter #15: ‘pear’ down your waist

Need a belly-busting secret weapon? Try pears! According to one Brazilian study, women who ate at least one pear a day lost 38 percent more weight and experienced a drop in blood glucose levels, which is directly linked to belly fat levels. Those who didn’t consume the fruit didn’t fare so well. And it’s no wonder: Pears pack a whopping 5.5 grams of fiber (that’s more than prunes) per serving, which will keep your belly full and satisfied and may help you consume less calories overall. Enjoy this fiber-licious fruit before a meal or as a snack.

belly flab fighter #16: dose up on dairy

Following a high-protein, dairy-rich diet could help you lose more belly flab, says a recent study published in the Journal of Nutrition. Three groups of overweight women were put on three different eating plans, with varying amounts of protein and dairy. While all three groups lost the same amount of weight, the ones who consumed the most protein (30 percent) in addition to several daily servings of dairy gained more lean muscle and lost twice as much belly fat than the low-protein, low-dairy group. Make it work for you by making simple switches like enjoying a breakfast parfait instead of cereal in the morning, topping your lunch salad with yogurt dressing in place of croutons or enjoying this delicious strawberry milkshake instead of cookies for dessert

belly flab fighter #17: bring on breakfast

More than half of America regularly skips breakfast, says Rania Batayneh, a nutritionist and healthy eating strategist and owner of Essential Nutrition for You in San Francisco, Calif. “Studies show that people who regularly skip breakfast consume more calories throughout the day and are heavier than those who do. A healthy breakfast jumpstarts your metabolism and provides you with energy for a busy day.” And it’s equally important for the whole family too: A recent study from the University of Southern California in Los Angeles found that children and adolescents who regularly skip breakfast have higher levels of abdominal fat than those who eat a morning meal regularly. Try some of these quick, healthy, family-friendly breakfast ideas tomorrow morning.

belly flab fighter #18: reduce diet-induced inflammation

According to Barry Sears, Ph.D., creator of the Zone Diet and author of Toxic Fat: When Good Fat Turns Bad, more than 90 percent of the population suffers from diet-induced inflammation, which can cause increased belly fat. Sears says the best way to reduce inflammation is to eat a healthy, balanced diet, decrease your intake of Omega-6 fatty acids (those found in vegetable oils such as corn, soy and safflower oils) and increase your consumption of Omega-3’s found in fish such as sardines, mackerel and herring or fish oil supplements.

belly flab fighter #19: spice it up

Adding spices to your diet may help you slim down your belly without a lot of effort. A new study by researchers at Purdue University found that consuming chili pepper helps reduce your appetite for sugary and fatty foods, and may help curb hunger and reduce belly fat by speeding up your metabolism. Capsaicin (the active ingredient found in chili peppers) seems to raise your body’s level of appetite suppressing hormones, while reducing the hormones that promote hunger. A half of a teaspoon appears to be the magic amount, so try sprinkling a little chili pepper on your eggs in the morning or chicken breast for dinner. If you just can’t take the heat, try turmeric instead. Its active ingredient, curcumin, can help keep blood glucose levels in check and slow down your body’s absorption of carbohydrates after large meals, according recent research from India’s Gujarat University. Add a teaspoon of this antioxidant-rich spice to your favorite recipes or try it for dinner in this delicious recipe for Chicken Mole.

belly flab fighter #20: get checked for pcos

If stubborn belly fat just won’t budge even after changing your diet and exercise program, you may want to ask your doctor if you could be suffering from polycystic ovarian syndrome (PCOS). A common condition that an estimated over 5 million women suffer from, PCOS causes hormonal imbalances that can cause insulin resistance and weight gain, especially in the abdominal area. If you suffer from mood swings, irregular periods, have excess facial hair and carry extra weight mainly around your waist, it may be time to ask your doctor for an exam.

So there you have it.  Some I’ll take and some I’m not sure on.  I do agree with kicking up the cardio every day.  And I’ve been lacking on that in all kinds of ways.  The nice weather comes and I’m inside on my lunch break baking or cooking!  What the heck is wrong with me!!!  But I will try to add more fruit to my diet again.  I love the taste of it and know that it’s much better than the candy I have out of sight but still in my mind!!

Take the tips or leave it.  Just thought I’d share what I found and see if it’s useful for you if you feel in a rut and needed some ideas.

Patricia – Two Girls Cooking 😉

Source

iVillage

 

Is Sugar Addicting?

I recently posted 20 low sugar snacks that I got from iVillage.

I got another email this week with an article about sugar and if it’s addicting.  I know there are others out there that have the same concerns as I do.  These posts aren’t something that I’ve cooked, but they are ideas that give me and hopefully you things to think about when finding recipes or just shopping for food.

I’ve copied all pictures and statements from iVillage’s website.  None of these are my ideas.  May give me ideas on what to make next or not ; )

limit your daily intake of added sugars

 

There’s naturally occurring sugar — fructose in fruit and lactose in milk — and there are added sugars that areput into food and drinks during processing. According to the American Heart Association, women should have no more than 6 teaspoons per day of added sugar, which is 24 grams. Most of us get more than 22 teaspoons per day. “It’s not that sugar has to be avoided completely,” says Marisa Moore, a registered dietician based in Atlanta and a spokesperson for the Academy of Nutrition and Dietetics. “You just need to be mindful that it’s added to many foods and beverages, and excess sugar can lead to weight gain.”

 

 

learn to spot the sugar on an ingredients list

 

Sugar goes by many different names. You may see it listed as brown sugar, turbinado sugar, raw sugar, evaporated cane juice, molasses, honey, corn syrup, fruit juice concentrates, agave nectar or barley malt syrup. You’ll also find sugars that end in “-ose” such as maltose or sucrose. Some foods may have more than one type of sugar listed. “They all impact blood glucose levels the same. The goal is to reduce all added sugar sources,” says Moore.

 

 

 

look beyond the nutrition label

 

In order to understand how much added sugar is in a food, you have to read the nutrition facts panel as well as the ingredients list. “The nutrition facts panel tells you how many total grams of sugar are in the food, but it doesn’t distinguish what’s a natural sugar versus what’s an added sugar,” says Constance Brown-Riggs, a registered dietician based in Massapequa, New York and spokesperson for the Academy of Nutrition and Dietetics. In addition, the higher up in the ingredients list, the more of that ingredient is contained in the food. A basic rule to limit the amount of added sugars: Look for foods that list sugars fifth or later in the ingredients.

 

get to know your food

 

Not all sugar is bad. “You have to become familiar with what’s natural sugar and what’s added,” says Moore. For example, fruit or 100 percent fruit juice is all sugar, but it’s naturally occurring. Dairy products such as skim milk list 12 grams of sugar but it’s naturally-occurring lactose. On the other hand, a can of soda may contain up to 35 grams of sugar and no nutrients.


 

 

watch for hidden sugar

 

You know sugar is in cakes, cookies, pies and candy. But added sugar also appears in foods where you might not expect it such as breads, tomato and barbecue sauces, salad dressings, marinades, nut butters, condiments such as ketchup, and canned fruit. It’s hiding in “healthy” foods, too. “Even whole-grain cereals may contain a lot of added sugar,” says Moore. Trail mix may seem healthy, but you’ve got to avoid those that contain candy pieces. Apple sauce may seem like a sensible snack, but you have to choose those that say “unsweetened” or “no added sugar.” Yogurt contains natural sugars, but it may also be loaded down with extra sugar if it’s a flavored variety.

 

be wary of beverages

 

Bottled lemonade, iced tea, iced coffee, protein, energy and some sports drinks typically contain enough added sugar to put you well over the recommended daily intake. “Some beverages may have 40 to 50 grams of sugar per serving,” says Moore. “That means you have to treat them as a dessert and splurge occasionally. They shouldn’t be a part of your daily diet.” If you’re looking for refreshment, get a plain iced tea or iced coffee and add a teaspoon of sugar, which is far less than bottled beverages contain. If you like the carbonation in a soft drink, try flavored sparkling water or plain seltzer with a drizzle of juice.

 

 

compare brands

When it comes to foods in cans, bottles, boxes, and bags, compare labels to find the brands with lower amounts of added sugar, says Brown-Riggs. Buy cereal with the least amount of sugar. Choose canned fruits without added sugar or heavy syrup. Look for low-sugar, no-sugar or all-fruit varieties of jams and jellies. For salad dressing, make a vinaigrette from pungent vinegars such as balsamic and citrus-flavored oils. At your next party, mix your favorite liquor with pureed fresh fruit instead of store-bought mixers. And be careful about fat-free and “light” foods — manufacturers often add sugar to compensate for the loss of flavor from fat.

add your own sweetness

If you crave sweetness, mix it in yourself. “You’ll add far less sugar than the manufacturer,” says Moore. For example, instead of buying prepackaged instant oatmeal, which may contain up to 13 grams of sugar, buy the plain variety. Add your own mix-ins such as dried cranberries or blueberries, mashed bananas, a drizzle of maple syrup or a pinch of brown sugar. If you add aromatic spices such as cinnamon, nutmeg and ginger, you may not miss the sugar at all. You can also try alternative non-caloric sweeteners such as stevia or sucralose (Splenda).

monitor portions

Like everything else when it comes to nutrition, stick with a sensible portion, says Brown-Riggs. Use a small glass if you’re drinking juice or absolutely have to have a little soda. If sweets are your weakness, deprivation never works, so have a few bites of a small dessert, share with a friend or opt for natural sugars from frozen grapes or fresh pineapple. You can also reduce the amount of sugar in home-baked goods if you substitute unsweetened applesauce or pureed prunes for part of the sugar (you may have to experiment, but try reducing sugar by about 1/3 for starters).

give your taste buds time to adapt

You’re used to sugar in everything from cereal to pasta sauces, but you can learn to eat less sugar in time. Cut back gradually. For example, says Brown-Riggs, “if you typically use three teaspoons of sugar in your coffee, cut down to two, then one over a month’s time”. If you’re a regular soda drinker, reduce the number by one per week. In a matter of weeks you probably won’t even miss the sugar overload.

are you a sugar addict?

 

Can’t get enough sweet stuff? You could be addicted to sugar, says Jacob Teitelbaum, M.D., author of the book Beat Sugar Addiction NOW! But realizing you’re hooked doesn’t mean you have to give sugar up.  Instead, Dr. Teitelbaum says, “You have to figure out what’s causing your sugar cravings, then treat that underlying cause. Not only will your sugar cravings go away, but you’ll feel dramatically better overall.” To find out where you stand, take the following quizzes (adapted from Beat Sugar Addiction NOW!) to see if you’re addicted to sugar and pinpoint your sugar addict type (from Quick-Fix Sugar Fanatic and Sweet Tooth Soother to Sugar Self Medicator and Hormonal Sugar Hunter). Then, learn the life-changing tips you need to feel better fast.

 

 

true or false?

My favorite jeans have gotten too tight over the past year.

true or false?

I’m generally not cranky, but when I am about to get my period I get the blues or feel really anxious.

true or false?

I find it very hard to say no to sweets that are offered to me.

true or false?

My go-to mood booster is usually ice cream, cookies, or something else I know I probably shouldn’t be eating.

true or false?

I try to slim down — but the scale won’t budge.

true or false?

I eat sweets or simple carbs (like bagels or white bread) at least three times a day.

true or false?

If I wait more than a few hours to eat, I get shaky and start to feel woozy.

how did you do? if you tallied up less than two “true” answers:

Congrats! While you like sweets as much as the next person, you munch sugar-filled foods in healthy moderation. Keep eating lots of good-for-you fare like produce and lean meat, limit yourself to one sweet a day and you’ll avoid the sluggishness, irritability and weight woes that can accompany sugar addiction, says Dr. Teitelbaum.

if you scored three or more “true” answers:

Daily cravings, snacking on sweet treats at all hours of the day, eating meals that are made of processed foods loaded with excess sugar: These are all signs that you’re a sugar addict, says Dr. Teitelbaum. But don’t worry, you can kick your sweet tooth so you have more energy, a better disposition and an easier time slimming down! Keep clicking to find out what’s causing your sugar addiction and learn super-simple ways to get your appetite and health back on track.

I’m not sure if I’m a sugar addict or not.  I love my jawbreakers, I love to have candy.  I love to make the sweet treats, but I can leave those out if needed.  My downfall is the candy.  And so when I’m at the store I get mad at them for putting those dang candy bars right in my sight where I have to stay strong so that I don’t put on in my cart.  Some times I do.  Most times I don’t.  We have a saying at work: Stay Strong or Indulge Completely.  I do indulge on some days.  And I believe that we all should.  (Now if you’re specifically told not to eat sugar, then please don’t use that statement as you should do so).  I am not on a major strict diet.  I do watch what I eat so that I can stay healthy and to be a good example for the kids.

There is a little quiz on the iVillage site after this portion to see what type of sugar addict you are.  If you interested in reading the full article, you can find it here:

iVillage

I hope these little posts I’ve been putting up have helped at least someone to think about what you’re putting in your body and to help you think before shopping and buying.

Patricia – Two Girls Cooking