Spices That Will Keep You Healthy - 10 immune system-boosting spices

Think your spice rack is just for adding flavour to your culinary creations? Think again. Herbs and spices are packed with health benefits, from killing bacteria and fighting colds to dulling pain and even having anti-aging properties. We asked Dr. Kira Schmid; board certified naturopathic doctor and associate director of scientific affairs at Life Extension, which herbs and spices will help us stay healthy through the season.

1. Ginger: This versatile spice is derived from the root of the plant, and has been found to possess antibacterial, anti-inflammatory, fever-reducing and pain-relieving properties. Ginger is also a natural remedy for nausea and vomiting.
2. Rosemary: Rosemary has strong antioxidant properties, and research shows that rosemary extract has both antibacterial and antifungal properties. Preliminary research also suggests that the relatively high level of carnosic acid found in rosemary may help reduce the risk of Alzheimer’s disease and stroke.
3. Garlic: This versatile (and flavour-packed) kitchen staple has a wide array of health benefits, ranging from cardiovascular protection to immune stimulation. During the cold and flu season Schmid suggests taking either a clove of fresh garlic or a supplement daily since it has been demonstrated to significantly reduce both the number and duration of colds.
4. Oregano: The leaves of this nutrient-dense herb contain calcium, vitamin C, beta carotene and omega-3 fatty acids. The oil of this herb has antimicrobial and antiviral activity and is known to be a good cold and flu fighter.
5. Clove: The oil from this warm, aromatic spice is approved in Germany as a topical analgesic (pain killer) and antiseptic. Not only do compounds in this spice offer antibacterial and antifungal benefits they also help fight the aging process.
6. Basil: The oils derived from basil have been shown to be effective against various bacteria in a laboratory setting. Basil also contains apigenin, a bioflavonoid present in leafy plants and vegetables, which may help the immune system fight cancer.
7. Hot peppers: The hot and spicy cayenne pepper has many health benefits. Topical creams containing capsaicin (the component that gives hot peppers their heat) are known to reduce lower back pain, and adding cayenne powder to foods can help clear nasal congestion.
8. Thyme: Thyme is a traditional cough remedy and continues to be used in Europe for this purpose. Used in the form of a tea, syrup or steam inhalation thyme may be beneficial for bronchitis. The active component of thyme, thymol, is also found in a variety of mouthwashes to reduce oral bacteria and plaque build-up.
9. Turmeric: The active ingredient in turmeric is curcumin, known to have anti-cancer and anti-inflammatory properties. Since curcumin inhibits the inflammatory pathways in the body, it can also be effective against the aches associated with arthritis or even relieving a head cold.
10. Coriander: Not just for use in Mexican cooking, cilantro (the leaf of the coriander plant) is effective against the salmonella bacteria and the seeds are traditionally used as a digestive aid.

From sweetfit http://www.sweetspot.ca/SweetFit/living_well/49753/spices_that_will_keep_you_healthy/

Pump Up Your Immune System

Your immune system does much more than help you recover from a cold or the flu. It is an awesome network that involves defender cells, lymph nodes, and bone marrow. It is a warning system, garbage collection-clean up service, an antibody manufacturing plant, and a delivery and information network.

This system has the miraculous ability to locate and destroy all substances that are not a part of your human body. The number of "anti-nutrients", which are food chemicals that antagonize the nutrients in our bodies, has increased dramatically over the past 50 years. As human beings eat more nutrient-poor, GE and GMO foods, refined foods, and diet sweeteners, the nutrients needed for proper immunity become less available. Many chemical food additives deplete these necessary nutrients. When we come into contact with mutated viruses and bacteria, such as the E.coli strain 0104, and radiation, a healthy immune system can properly do its job defending your state of health.

Your immune system will function its best when you remove or minimize any factors that are harmful, and utilize those that are beneficial. This is not complicated or expensive. It is based on common sense, moderation, and balance.

Basically, eat organic and natural foods, mostly raw when possible, drink purified water all day every day, and avoid ALL man-made food chemicals, preservatives, artificial sweeteners, and GE foods.

Man-made food chemicals, preservatives, artificial sweeteners, and GMO foods influence nutritional deficiencies, which make it easier for bacteria and viruses to invade. Once bacteria or viruses get established inside of the body, a depressed immune system increases susceptibility to secondary infections, and this slows health recovery. Eating real foods - all natural foods - and taking the proper vitamin and mineral supplements can boost immunity and build resistance to invaders.

The more processed our food gets with synthetic chemicals, the more advanced, adverse reactions we have, and the sicker we get, the more drugs and antibiotics we need. The more antibiotics we use, we more food allergies and IBS we experience. When the number of acidophilus and bifidus bacteria becomes too low due to antibiotic overuse and foods that are genetically engineered to include antibiotics, we develop even more food intolerances.

Here are some suggestions on how to support your immune system:

1. Avoid ALL GM, GE and GMO foods;
2. Reduce your intake of refined sugar and fat;
3. Avoid margarine and hydrogenated oils;
4. Increase your intake of omega-3 essential fatty acids found in flax oil, salmon, mackerel, herring, sardines and trout;
5. Take a perle of evening primrose oil daily for omega-6 oil, gamma-linolenic acid (GLA);
6. Avoid white bread and refined flour;
7. Avoid all diet sweeteners;
8. Add fiber to your diet through fruits, raw veggies, nuts, seeds, legumes, and whole grains;
9. Avoid pastries, doughnuts, French fries, chicken nuggets, candy, and sugar-free gum/condiments;
10. Eat several small meals a day as opposed to three large meals;
11. Reduce your intake of all colas and carbonated drinks;
12. Supplement daily with a quality multi-vitamin and trace mineral from the health market;
13. Supplement with extra vitamin C from ascorbic acid daily;
14. Add other antioxidants such as beta-carotene, vitamin E and selenium at least three to four times a week;
15. Get plenty of rest and regular, mild exercise.

Hum, seems simple to me. Isn't this what our parents and grandparents did? Where did we go wrong?

From Dr. Janet Starr Hull Alternative Health & Nutrition http://www.janethull.com/newsletter/0611/pump_up_your_immune_system.php 

9 Essential Oils with Huge Health Benefits

Peppermint
The bright scent of peppermint does more than freshen your breath: It is also used to soothe nausea and other stomach issues, help stop itching, and cool overworked muscles (thanks to the menthol).Add drops of peppermint oil to a bowl of hot water and breathe in the steam to fight congestion, or rub diluted oil into sore muscles. And that’s not all: Peppermint is a key ingredient in oil mixtures that fight PMS, act as an all-natural alternative to VapoRub, cool sore throats, and quiet headaches — and it’s often credited with increasing concentration, so ideal for a mid-afternoon alternative to coffee pick-me-up.

Lavender
For Anita Boen, who runs an organic farm that provides herbs and oils to upscale spas, lavender is a go-to oil for almost any situation: Not only is it one of the few oils that is gentle enough to use undiluted, it’s a “virtual first aid kit in a bottle.”The antibacterial properties allow it to fight germs (which is why it’s also such an important ingredient in many all-natural cleaning products for home and body), and, like peppermint, it’s often credited with aiding digestion and helping fight headaches.

Lavender oil’s soft scent is said to help calm the nervous system, improve sleep quality, combat joint pain, and fight everything from urinary disorders and respiratory problems to high blood pressure and acne.

Sesame
Sesame oil may be best known for its moisturizing qualities, which make it a favorite ingredient for hair and skin treatments.But the health benefits go beyond beauty: Sesame oil has a slight SPF factor, contains fatty acids believed to lower stress and blood pressure, and has been shown to help slow the growth of cancer in cells.

Rose
This rose by any name will smell as sweet: Look for it labeled as Rose Otto, rose oil, or rose essential oil, and choose oils produced in Bulgaria and Turkey for the highest quality. These slightly-distilled oils won’t have the strong scents of oils used for perfumes, but they are more popular with aromatherapists. Nature’s Gift calls rose oil “the ultimate woman’s oil,” because it has a reputation for improving hormone balance, treating PMS and menopause, counteracting problems in the bedroom, and improving the look and health of your skin.

Geranium
Planet Green suggests including geranium oil as an ingredient in a PMS-fighting solution, but it’s also well-known for its astringent properties — which allow it to refresh skin — and its styptic aspects, which calm inflammations and stop hemorrhaging.You can also use geranium oil to treat acne, and oily skin, boost circulation, and decrease bloating. The oil can reduce the appearance of scars and blemishes, get rid of body odor, and contract blood vessels to diminish the appearance of lines and wrinkles.

Pine
The sharp tang of pine oil may call up Christmas trees and rugged aftershaves, but this tree’s needles also offer antiseptic, antibacterial, and analgesic properties that make it a favorite of holistic health experts.Pine oil is said to help treat skin issues — including psoriasis, eczema, and pimples; speed up metabolism; act as an antidote to food poisoning; ease joint pain and arthritis; kill germs; and battle respiratory problems that go along with cough and cold season.

Clove
Spicy clove oil is one of the main ingredients in Tiger Balm, an all-natural remedy said to temper hangover headaches — but holistic health practitioners find other uses for it, too.It’s a popular choice for dental issues, including tooth and gum pain, and some sites recommend using it for bad breath (although whether you’d rather have your breath smell like cloves is up to you).

Clove oil is also antiseptic, so diluted versions can treat bug bites, cuts, and scrapes; other suggested treatments help clear up earaches, digestion problems, nasal congestion, stomachaches, and headaches. As an added bonus, it’s an aphrodisiac — and therefore a popular form of stress relief.

Black Pepper
It might not be as sweet-smelling as the more floral entries on this list, but black pepper oil still has its place in your natural health arsenal.Pepper had its day as one of the world’s most valuable spices, in part because of its healing properties, which include aiding digestion, undoing cramps and convulsions, warming muscles to ease joint pain and arthritis, and curing bacterial infections.

Lemon Balm
Lemon balm essential oil, also known as Melissa essential oil after the plant’s Latin name, Melissa officinalis, doesn’t look like much, but it has plenty of benefits. It’s an antidepressant, it keeps your nervous system working smoothly, it calms anxiety and inflammation, it counteracts insomnia, it heals ulcers, it fights bacterial infections, and has been credited with treating herpes, headaches, and high blood pressure.

From Care 2 Make a Difference http://www.care2.com/greenliving/9-essential-oils-with-huge-health-benefits.html

Health Risks Of Poor Oral Health

Gum disease is an inflammation of the gums, which may also affect the bone supporting the teeth. Plaque is a sticky colourless film of bacteria that constantly builds up, thickens and hardens on the teeth. If it is not removed by daily brushing and flossing, this plaque can harden into tartar and may contribute to infections in the gums.

Left untreated, gum disease can lead to the loss of teeth and an increased risk of more serious diseases, such as respiratory disease. The bacteria in plaque can travel from the mouth to the lungs, causing infection or aggravating existing lung conditions.

There is also a link between diabetes and gum disease. People with diabetes are more susceptible to gum disease and it can put them at greater risk of diabetic complications.

Studies are also examining whether pregnant women with poor oral health may be at a higher risk of delivering pre-term, low birth weight (PLBW) babies than women with good oral health. Babies who are pre-term or low birth weight have a higher risk of developmental complications, asthma, ear infections, birth abnormalities, behavioural difficulties and are at a higher risk of infant death. Even though this research is ongoing, it is still important for pregnant women to take care of their gums and teeth.

From Health Canada http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/dent-eng.php

Low Carbon Diet

From http://youtube.com/

Ayurveda & Doshas

Ayurveda is the 5,000 year old “Science of Life” from India. It is the art of living in harmony with nature. Ayurveda gives us tools for living that we can apply to every aspect of our lives. We start by knowing our dosha, or Ayurveda mind & body type. Once you know your dosha, or Ayurveda mind & body type, you’ll know so much more about yourself! And isn’t that what life is all about? Self knowledge, self discovery. Whether you are a Vata, a Pitta or a Kapha, you will find valuable information about diet, exercise, and lifestyle recommendations. You can use your newfound knowledge to improve your relationships, your parenting skills, and to help find your best career path.

To find out your dominant dosha, take the Dosha Quiz - http://www.whatsyourdosha.com/quiz/

VATA

Vata-type people are generally thin and find it hard to gain weight. Because of this, Vatas have very little energy reserve and can tire easily and get themselves out of balance. Vatas need to get sufficient rest and not overdo things, stay warm, and keep a regular lifestyle routine.

The Vata dosha controls all movement in the body, including breathing, digestion, and nerve impulses from the brain. When Vata is out of balance, anxiety and other nervous disorders may be present. Digestive problems, constipation, cramps, and even premenstrual pain usually are attributed to a Vata imbalance.

The most important thing to know about Vata is that it leads the other doshas. Vata usually goes out of balance first, which causes the early stages of disease. More than half of all illnesses are Vata disorders. Balancing Vata is important for everyone, because when Vata is in balance, Pitta and Kapha are generally in balance as well.

PITTA

Pitta-type people are generally of medium size and well proportioned. They have a medium amount of physical energy and stamina. They also tend to be intelligent and have a sharp wit and a good ability to concentrate. Fire is a characteristic of Pitta, whether it shows up as fiery red hair or a short temper. Since Pittas' body temperature is generally warm, Pitta types can go out of balance with overexposure to the sun. Their eyes are sensitive to light. They are ambitious by nature but also can be demanding and abrasive.

Pitta types are known for their strong digestion but should be careful not to abuse it. Their heat makes them particularly thirsty, and they should take caution not to douse their agni, or digestive fire, with too much liquid during meals. Pitta dosha leads us to crave moderation and purity. We rely on Pitta to regulate our intake of food, water, and air. Any toxins, such as alcohol or tobacco, show up as a Pitta imbalance. Toxic emotions such as jealousy, intolerance, and hatred also should be avoided to keep Pitta in balance for optimum health.

KAPHA
 
Kapha-type people tend to have sturdy, heavy frames, providing a good reserve of physical strength and stamina. This strength gives Kaphas a natural resistance to disease and a generally positive outlook about life. The Kapha dosha is slow, and Kapha types tend to be slow eaters with slow digestion. They also speak slowly. They are calm and affectionate but, when out of balance, can become stubborn and lazy. They learn slowly, with a methodical approach, but also retain information well with a good understanding of it.

Kapha dosha controls the moist tissues of the body, so a Kapha imbalance may show up as a cold, allergies, or asthma. This is worse in Kapha season, March through June. Cold and wet weather aggravates Kapha. They should not dwell in the past or resist change. They need lots of exercise and need to be careful not to overeat. Kaphas need stimulation to bring out their vitality. Kapha dosha teaches us steadiness and a sense of well-being.

From What's Your Dosha? http://www.whatsyourdosha.com/

Spice It Up!

EUROPEAN HERB & SPICE MIXES

Greek Seasoning
2 teaspoons salt, 2 teaspoons dried oregano, 1 1/2 teaspoons onion powder, 1 1/2 teaspoons garlic powder, 1 teaspoon cornstarch, 1 teaspoon pepper, 1 teaspoon beef-flavored bouillon granules, 1 teaspoon dried parsley flakes, 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg

Italian Seasoning 
Equal parts basil, marjoram, oregano, rosemary, sage, and thyme

Herbes de Provence
Combine four parts thyme plus four parts summer savory, two parts lavender, and one part rosemary

ASIAN HERB & SPICE MIXES

Chinese Five-Spice Powder
Combine equal parts Szechwan (or black) pepper, star anise (or anise), cinnamon, cloves, and fennel, all ground


Hunan Blended Spices
2 tablespoons toasted sesame seeds, 1 tablespoon ground Szechwan peppercorns or lemon pepper, 1 tablespoon garlic powder, 1 tablespoon ground ginger, 1 tablespoon dried cilantro, 1/2 tablespoon cayenne pepper, 1/2 tablespoon mustard seed

Gomashio (sesame salt)
Toast 1 cup sesame seeds, grind with a mortar and pestle, then add 1/4 cup salt

Shichimi Togarashi
Combine equal parts szechuan peppercorns, sesame seed, hemp seed, poppy seed, dried orange peel, crushed roasted nori, and crushed dried hot chile peppers

INDIAN HERB & SPICE MIXES

Garam Masala (Indian sweet spice mix)
2 parts ground cardamom + 5 parts ground coriander + 4 parts ground cumin + 2 parts ground black pepper + 1 part ground cloves + 1 part ground cinnamon + 1 part ground nutmeg

Curry Powder
Combine equal parts ground coriander, ground cumin, ground pepper, turmeric, and ground ginger OR
4 parts ground coriander + 2 parts ground cumin + 2 parts ground tumeric + 1 part ground ginger

Chat Masala
Roast in a pan one tablespoon coriander seeds and two tablespoons cumin seeds, then grind them along with two tablespoons black peppercorns, one tablespoon crushed dried red chile peppers, one tablespoon amchoor powder, and one tablespoon salt

HISPANIC HERB & SPICE MIXES

Taco Seasoning
To make enough for 1 pound of beef, combine 1 teaspoon salt, 1/2 teaspoon chili powder, 1/4 teaspoon each pepper, cumin, and oregano, and a pinch of crushed red pepper

Menudo Spices
Combine two parts oregano, two parts onion flakes, one part coriander seed, one part cumin, and one part crushed red chili pepper.

MIDDLE EASTERN HERB & SPICE MIXES

Hawaij
5 teaspoons ground black pepper, 5 tablespoons ground cumin, 2 tablespoons ground cardamom seeds,
3 teaspoons ground tumeric, 2 teaspoons ground coriander seeds

Zaatar
1 cup sumac, 2 cups roasted ground sesame seeds, 1/2 cup dried ground thyme, 2 tablespoons dried leaf oregano, 2 tablespoons dried leaf marjoram, 2 tablespoons dried leaf savory, 1 tablespoon salt, or to taste (optional)

From The Cook's Thesaurus: http://www.foodsubs.com/Spicemix.html

RECIPE - Sweet and Sour Cabbage

2 tbsp packed brown sugar (I use E.D. Smith No Sugar Added Syrup)
2 tbsp vinegar
2 tbsp water
1 tbsp cooking oil (I don't use oil - I use vegetable broth to saute)
¼ tsp caraway seeds (celery seed also works)
¼ tsp salt
Dash black pepper
2. c. shredded red or green cabbage
¾ c. chopped apple

* I often add some seasoned ground tofu (or other ground meat) to this and make it into a meal.

1. In large skillet saute (in vegetable broth) brown sugar (or syrup), vinegar, water, caraway seeds, salt and pepper. Cook for 2 or 3 min or until hot and brown sugar is dissolved stirring occasionally.
2. Stir in cabbage and apple. Cook covered over med-low heat about 5 ,min or until; cabbage is crisp-tender, stirring occasionally. Serve with slotted spoon. 6 Servings

Per 2/3 cup: 94 cal. 5g total fat (1 sat. fat), 0 mg chol., 202 sodium, 14g carbo., 2g fibre, 1g protein
Daily Values: 1% Vit. A, 47% Vit. C, 3% Calcium, 3% Iron
Exchanges: 1 Veg, ½ Other Carbo, 1 Fat

Original recipe from Better Homes & Gardens

100 Calorie Snacks (with calories posted)

Grab-and-Go

• 4 reduced-fat Triscuits (60) and 1 cup tomato (40) or vegetable juice
• 7 almonds (49) and one small (2 3/8') orange (45)
• 1 mini bag (6 cups) Orville Redenbacher Butter Smart Pop (100)
• 1 Light Sargento string cheese (50) with 3 reduced-fat Triscuits (45)
• 7 Nabisco Barnum's animal crackers (91)
• 13 Keebler reduced fat Wheatable Crackers (96)
• 1 container (6-oz.) of Blue Bunny Lite85 yogurt (80)
• 1 Delmonte fat-free vanilla pudding cup (90)
• 12 bite-size Frosted Mini-Wheats (100)
• 3/4 cup Total cereal (100)
• 3/4 cup Wheaties cereal (83)
• 1/2 cup Kashi Good Friends cereal (85)
• 2 Natural Ry-Krisp crackers (40) with 2 tablespoon reduced fat cream cheese (60)
• 1/2 of a 2-ounce plain, onion, poppy or sesame seed bagel (80)
• 1/3 cup dried, hulled sunflower seeds (87), 2 green olives (12)
• 1 container (6-oz.) Yoplait White Chocolate Strawberry non-fat yogurt (100)
• 25 dry-roasted pistachio nuts (93)
• 1/2 toasted whole-wheat English muffin (60), 1 teaspoon peanut butter (32)
• 1 slice (typical) raisin bread (80), 2 teaspoons honey (22)
• 1 wedge Light Laughing Cow Cheese (35), 8 Keebler reduced-fat Wheatable Crackers (59)
• 2 tablespoons guacamole (45), 1 Zwieback toast (30)
• 1/2 ounce pretzels (55), 1 kiwi fruit (45)
• 1 large hard-boiled egg (75), 2 large dill pickle (24)

Mini-Meals

• 2 ounces lean roast beef (70), 1 stalk of celery (6), 1 teaspoon reduced-fat Miracle Whip (13)
• 1 rice cake (35) with 6 tablespoons low-fat cottage cheese (60)
• 1/3 cup of unsweetened applesauce (53) with 1/2 slice of whole wheat toast (40)
• 1 omelet: 3 egg whites (57), 1/2 green pepper (10), 1 slice (1-oz.) Canadian bacon (35)
• 1 cup Celestial Seasons English Toffee Tea (0), 1 tablespoon half-n-half (20), 1 slice whole wheat bread (80)
• 2 ounces white water packed tuna (78) with 1 teaspoon light mayonnaise (15)
• 1 large dill pickle (5) wrapped in 1.5 ounces of ham (45) and 1/2 ounce Swiss cheese (47)
• 1 packet (3/4 cup) prepared regular Cream of Wheat (100)
• 2 slices bacon (72) (20 slices per pound)
• 1 ounces of Canadian bacon (42), 1oz. Velveeta Light (60)
• 1 sticks celery (7), 2 ounces of boiled ham (60), 1 tablespoon light soft cream cheese (30)
• 1 Eggo Nutri-Grain waffle (85), 1 tablespoon lite syrup (25)
• 1 Eggo Nutri-Grain waffle (85), 1 large strawberry (6), 1 tablespoon light whipped topping (10)
• 13 medium shrimp (84), 2 tablespoons chili sauce (17)
• 2 pieces plain melba toast, crumbled (60), 1/2 teaspoon olive oil (20),
• 3 tablespoon chopped tomato, minced basil and garlic to taste (>10), stir-fry in skillet for 5 minutes
• 1 baked hash brown patty (64) 1 tablespoon ketchup (15)
• 1/2 of a 4-ounce baked sweet potato (51), 1 teaspoon honey (22), 1 teaspoon diet margarine (25)
• 1 black bean Garden Burger (90)
• 3 Garden Burger Mama Mia meatballs (74), 1/4 cup Contadina tomato sauce (20)
• 1/4 cup fat-free re-fried beans (50), 1/4 cup Enchilada sauce (15)
• 2 Morningstar Farm Breakfast Links or 1 Breakfast Pattie (80)
• 1 ounce of sardines in tomato/mustard sauce (45), 4 saltine crackers (52)
• 1 low-fat, low-carb Tortilla Factory tortilla (50), 1 ounce Kraft 2% Swiss cheese single (50)
• 1 imitation crab stix (3-oz.) (85)
• 2 pieces (1 oz.) pickled herring (80), 1 Natural Ry-Krisp crackers (20)
• 1 piece White Wave baked tofu, tomato basil style (90)
• 2 Morning Star Farms Buffalo Wings (80), 2 cups lettuce (14)
• 1 pouch (3-oz.) Chicken of the Sea tuna (90)
• 4 ounces raw (3 oz. baked) monkfish or orange roughy (85)
• 2 slices turkey bacon (70), 1/4 cup Healthy Choice egg substitute (25)
• 1/4 cup Ragu Gardenstyle spaghetti sauce (50), 1 cup spaghetti squash (32), 1 tablespoon Parm. cheese (20)
• 1 cup Campbell's soup: Minestrone, Tomato Garden or Vegetable (100)
• 1 cup fat-free vegetable soup (75)
• 1 cup Amy's organic No Chicken noodle (90)
• 1 cup Amy's organic Vegetable Barley soup (90)
• 1/4 cup brown rice (55), 1 cup bok choy or cabbage (17), 2 tablespoon onion (8), cooking spray (0) soy sauce (0)
• 1/2 cup sauerkraut (25), 1 slice bacon (36), 1 medium tomato (22)
• 1/2 cup Green Giant frozen Cauliflower & cheese sauce (60), 1/8 cup brown rice (27)

Fruits and Veggies

• 12 baby carrots (40) and 2 tablespoons Kraft Light Done Right Ranch dressing (60)
• 12 baby carrots (40) and 2 tablespoons Kraft Buttermilk Light dressing (60)
• 2 x 8-inch celery sticks (12) with 2 teaspoons peanut butter (70)
• 2 x 8-inch celery sticks (12) with 2 tablespoons (1oz) soft-light cream cheese (60)
• 1/2 of a 6-ounce baked potato (80) with 2 tablespoons salsa (10) and 1 tablespoon of fat-free sour cream (10)
• 26 grapes (about 1 cup) (Try them frozen for a summer time treat.)
• 10 medium grapes (36) with 2 tablespoons (1 oz.) hummus (50)
• 1 medium banana, 8 inches long (100)
• 1/2 cup sweetened applesauce (97) or 1 cup unsweetened (100)
• 10 dried apricot halves (83)
• 20 medium sweet raw cherries (98)
• 1 medium pear (98)
• 1 medium apple (81)
• 1.5 cups strawberry halves (69), 2 tablespoons light whipped topping (20)
• 2 cups diced watermelon (100)
• 1 cup diced fresh pineapple or 3/4 cup canned in juice (75)
• 1/4 cup edamame (soybeans) with Mrs. Dash (64)
• 1 small baked apple (55) with 1.5 tablespoons light pancake syrup (38)
• 5 dried apple rings (80)
• 2 clementine oranges or tangerines (80-100)
• 1 cup French-style canned green beans (60), cracked black pepper, 2 tablespoons Parmesan cheese (20)
• 1 small sweet corn on the cob (60), 1 tablespoon Balsamic vinegar (0), spray butter (0)
• 1 medium (4-oz.) peach (45), 1/2 cup low-fat cottage cheese (50)

Just a little something sweet

• 1/2 cup frozen orange juice eaten as sherbet (90)
• 2 - 2.5-inch graham cracker squares (60) with 1 teaspoon peanut butter
• 1/2 cup sugar-free gelatin (80) with 2 tablespoons of low-fat whipped topping (20)
• 17 chocolate covered raisins (95)
• 1 cup of coffee with 2 teaspoons chocolate syrup (36), 2 tablespoon half-n-half (40) cinnamon or vanilla (0)
• 1 Healthy Choice fudge bar (80)
• 1/4 cup Jello reduced-calorie pudding (40), 2 vanilla wafers (35), 2 tablespoons low-fat whipped topping (20)
• 1 marshmallow (22) on a 2.5-inch graham cracker (30), (microwave), 1 teaspoon chocolate syrup (18)
• 1 slice (2-in.) of angel food cake (100)
• 4 Hershey kisses (100)
• 15 chocolate chips (33), 3 dried apricot halves (25), 4 almonds (28)
• 1/2 (8-inch) frozen banana (50), 1.5 tablespoons choc. syrup (27), 2 tablespoons light whipped topping (20)
• 2 tablespoons Yoplait Original Coconut Cream Pie yogurt (38) topped with 3/4 cup fresh pineapple (55)
• 5 Starburst Fruit Chews (100)
• 1 cup green tea (0), 1/2 ounce dark chocolate (75)
• 1 Licorice vine (70)

from http://www.reasonablediet.com/pdf/snack.pdf

Switch Ingredients to Cut Calories and Boost Nutrition

By Carolyn Richardson


When you’re cooking at home, there are ways you can substitute ingredients to improve your diet without sabotaging your taste buds. If you are trying to get to 100% for the essential vitamins and minerals in your Calorie Count Nutritional Analysis, then you have to eat smart. These ten ingredient replacements will help you get there.

Replace Sour Cream with Fat-Free Greek Yogurt
If you have yet to go Greek, now’s the time. There’s no huge difference in taste between the two (except that Greek yogurt actually tastes better) but, of course, the high fat content of sour cream gives it the smooth texture we don’t want to give up. Have both taste and texture by simply replacing that dollop of Daisy with twice as much non-fat Greek yogurt. You just subtracted 5 grams of fat from your daily diet.

Replace a Portion of Meat with Lentils
While protein is great, the truth is many of us eat more than the recommended daily 3-4 ounce serving. To fill up that taco or round out those meatballs, add half a cup of steamed lentils to your ground beef or turkey mixture and add 7 grams of iron and 8 grams of fiber to your recipe. By foregoing ground beef for about the same amount of lentils, you saved 111 calories and almost 15 grams of fat.

Replace Enriched Pasta with Whole Wheat Pasta
Sure it’s infused with most of the vitamins and minerals it loses when processed, but enriched pasta can’t hold a candlestick to whole wheat pasta. With 4 more grams of fiber per serving and 50 less calories, whole wheat wins the ‘what’s more healthy debate’ hands down. The naturally occurring selenium and magnesium in whole wheat pasta is an added bonus.

Replace White Rice with Quinoa
Just because you can’t pronounce it doesn’t mean it’s not good for you. Replacing processed white rice with quinoa will afford you a balanced set of amino acids making it one of only a few vegetable sources of complete protein. It is higher in iron, calcium and phosphorus than white rice as well. To get your quinoa mojo in gear, try this New York Times recipe for stir-fry vegetables with quinoa.

Replace Light Cream with Evaporated Skim Milk
There’s nothing light about light cream or what many of us know as coffee cream. Even if you only use a tablespoon or two, about 30 to 60 calories respectively, opt to make your bitter black coffee creamier by using evaporated skim milk instead. Evaporated skim milk adds calcium, potassium and Vitamin D to soups, sauces, casseroles, and desserts. For every tablespoon you exchange, you’ll save 3 grams of fat and add 2 grams of protein.

Replace Shortening with Applesauce or Prune Puree
Instead of butter, margarine, shortening, or oil in baked goods, use applesauce or prune puree for half of the called-for fats. Fruit purees have no fat and no unhealthy trans fats. And while butter gets a bad reputation, consider the fact that hydrogenated margarine has trans fats too. You’re better safe with the fruit. Sunsweet’s Lighter Bake, a product found in the baking aisle at the grocery store, can replace ALL of the fat and oil in baked goods recipes. And trans fat aren’t the only thing you’ll lose by making the switch. Take the bonus 79 calories per tablespoon and save them for another meal.

Replace Butter with Olive Oil
Many of you know better, but this is for those who are getting an F when they add butter to their food log. While the calorie count and fat grams are virtually the same, the saturated fat, sodium, and cholesterol in butter makes it better left on the shelf. Olive oil’s antioxidants, Vitamin E and phenols make it even better. Here’s a great substitution chart to ensure your recipes come out right the first time.

Replace Cheese with Avocado

Homemade sandwiches, salads, pizzas, and eggs no longer have to be a slave to cheese. Look up in the sky, it’s a bird, it’s a plane! No, it’s avocado, coming to save the day. A refreshing replacement for cheese, it’s a healthy fat that has become a not-so-guilty pleasure. Whether you replace it entirely or mix in avocado to lessen the amount of cheese in a recipe, you are doing yourself a favor. The sodium and unacceptable amount of saturated fat are a big stop sign. But the green thing with a big seed is a go with its potassium and fiber. And so you know, it’s half the calories.

Replace Fruit Juice with Green Juice
Even fresh-squeezed juice in excessive amounts can pack a sugar overload that your body would do better without. Instead go for green juice. One cup of Trader Joe’s Organic Carrots and Greens Juice has a third less carbs and calories than a cup of apple juice. But the big draw is potassium. One green drink blend has 750 mg of potassium, almost 20% of your daily intake. To get a good start, check out these green juice recipes.

Replace Potato Chips with Whole-grain Pita Chips
Opt for baked whole grain pita chips instead of the quick snack staple of potato chips. While many have similar flavors to potato chips, they also carry less calories and sodium. Be careful however, all pita chips are not created equal. Go for whole-grain and baked pita chips. The extra 4 grams of fiber will keep you regular.

Modifying Existing Recipes
Not sure what to change out of a recipe to make it healthier? Use the Calorie Count Recipe Analyzer to get the numbers where you need them. Simply list your ingredients and the number of servings it yields, and voila, your grandmother’s pound cake has an accurate calorie count. By always looking for nutritional value in each ingredient, you can’t go wrong.

From Calorie Count - http://caloriecount.about.com/