Leader Enterprise - Feb 7, 2018 - Chocolate = Love

Here's a sweet notion: Eat a little chocolate each day and you could be doing your heart a favor. Chocolate really can be part of a healthy diet! A study published in the journal Heart found that habitual chocolate eaters had a lower risk of cardiovascular disease and strokes compared to people who didn't eat chocolate.

I found these thoughts at http://www.healthline.co m/ - "Studies also show that  people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don't eat dark chocolate. There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun".

So enjoy some guilt-free dark chocolate to help you celebrate this special holiday. (Sounds like a great plan to me!) 

Hope you get a kick out of these quotes about chocolate. Enjoy a wonderful Valentine's Day. Take time to let a friend or family member you care about them...and share some chocolate.  

Strength is the capacity to break a Hershey bar into four pieces with your bare hands - and then eat just one of the pieces.~JUDITH VIORST, Love & Guilt & The Meaning

My therapist told me the way to achieve true inner peace is to finish what I start. So far today, I have finished 2 bags of M&M's and a chocolate cake. I feel better already.~DAVE BARRY, attributed, Chicken Soup for the Chocolate Lover's Soul

Flowers wilt, jewelry tarnishes, and candles burn out ... but chocolate doesn't hang around long enough to get old.~ANONYMOUS, Heavenly Humor for the Chocolate Lover's Soul

There are four basic food groups: milk chocolate, dark chocolate, white chocolate, and chocolate truffles.~ANONYMOUS

These single-serving sized scrumptious bites are the bomb! 

German Chocolate Brownie Bites

GERMAN CHOCOLATE BROWNIE BITES

brownie mix for 9x13 inch pan 

ingredients to make brownies (water, oil and eggs)

1 tub (16 ozs.) coconut-pecan frosting

Preheat the oven to 350 degrees. Mix brownie batter according to package directions.

Spray mini muffin pan with cooking spray. Spoon small amount of brownie batter into muffin pan, enough to fill 1/3 to 1/2 full. Spoon about a teaspoon of frosting onto each cup of brownie batter.

Top with more brownie batter, filling a little more than 3/4 full. Bake for 15 minutes. Yield: about 36 brownie bites.

Here's a special treat for two. You might have to make 2 batches. 

MICROWAVE NO BAKE COOKIES

1/3 c. granulated sugar 

2 tsp. baking cocoa

2 Tb. milk

2 Tb. peanut butter, crunchy or creamy

1/2 tsp. vanilla

1/2 c. quick cooking oatmeal 

In medium microwave-safe bowl, combine sugar (or xylitol for sugar free), baking cocoa and milk. Microwave on high for 1 minute 15 seconds, or until it boils, stirring once.   (If using xylitol, cook for 1 minute 30 seconds). 

Stir in peanut butter and vanilla until smooth. (I used a whisk). Add oats and stir until blended. Drop by spoonsful onto wax paper lined plate, to make 6 cookies. Chill in refrigerator for about 10 minutes before enjoying.  

I've gotten lots of raves about this special cookie. And requests for the recipe too. 

Wendi's Awesome Chocolate Chip Cookies

WENDI'S AWESOME CHOCOLATE CHIP COOKIES 

2/3 c. shortening 

2/3 c. oleo, softened 

1 c. white sugar

(I use 3/4 c.) 

1 c. brown sugar (packed)

(I use 3/4 c.) 

2 eggs

2 tsp. vanilla

3 c. all purpose flour 

1 tsp. baking soda

1 tsp. salt

1 c. chopped nuts, optional

1 (12 ozs) bag chocolate chips 

Preheat oven to 375. In large bowl, mix shortening and oleo with sugars, eggs and vanilla; combining until well blended. Stir in remaining ingredients. Drop dough by rounded teaspoonsful 2" apart onto an ungreased baking sheet.  Bake 8 - 9 minutes or until golden brown, and not quite 'set'. 

Remove from oven and let stand to finish 'baking' for 2 minutes before removing to cooling rack. 

Yield: about 5 dozen 

All you need is love. But a little chocolate now and then doesn't hurt.~Charlies Schulz, attributed, The Red Hat Society Cookbook

Awesome Home Remedy: Magic Cough Syrup

I have been down with a big bug...Super Bug I called it. I wasn't sure it was ever going to be gone, but after a couple of weeks, I've finally turned a corner and am feeling pretty close to normal again. 

I was on meds from the dr. but can't imagine how I ever would have gotten through this tough time without my oils...they helped bring much relief. 

This cough syrup really is 'Magic'....I've used it in the past and almost craved it this time of sickness.  It brings comfort and relief and I just have to share with  you. 

My ears were full and achey, my throat was sore and I had a deep cough.  This REALLY helped!

This is just one more way my blogging bud, Tonya Ferguson, has influenced me toward a healthier world for hubby and me. Tonya posted this recipe at her 

blog for Sweet & Spicy Magic Syrup over 2 years ago. 

Please be sure to click that link for more detailed info about the ingredients in this cough syrup for best results. 

Using natural on-hand products like cayenne pepper, organic vinegar, local honey, fresh ginger (I used my doTerra oil) and some water...I also added a couple drops of clove because it has qualities to 'open up' breathing problems. 

(I used crushed red pepper flakes instead of cayenne, so you wouldn't normally have the little 'chunks' in the syrup, but it worked fine for me). 

Yes, it has a 'bite' but I'm telling you it brought such comfort to me.  Tonya's children have used this syrup for years...and they know it helps!

WARNING: DO NOT GIVE TO CHILD UNDER 1 YEAR BECAUSE OF HONEY!

I'd love to tell you more about how oils are making a difference in our lives, so please feel free to contact me for more info. 

You're welcome!

MAGIC COUGH SYRUP

1/4 tsp. cayenne

1/4 tsp. (fresh is best) ground ginger

(I used 2 drops Ginger essential oil) 

1 - 2 drops Clove essential oil, optional

(Clove assists in anti-bacterial & anti-fungal levels) 

1 Tb. raw, organic apple cider vinegar

2 Tb. warm water

2-3 Tb. local raw honey

  In a small, clean jar, dissolve cayenne and ginger in apple cider vinegar and water. Add honey and shake well.

  Take 1 - 2 Tablespoons, as needed, for cough or sore throat. Shake well each time.  Does not need to be refrigerated if using in a few days time.
 (I normally take in one batch in a day's time). 

Homemade Energy Snack Bars

​

10 Easy Morning Tricks to Help you Stay Healthy - Guest Post

I'm pleased to share this delightful list of 'tricks' by blogger Bryn Huntpalmer of 

Her Own Wings.  These photos are so gorgeous and inviting too. I have 'stalked' her blog some and like what I see there, and can testify that these No-Carb Zucchini Pancakes  were very tasty! 

From Bryn's website:

When I’m not over-sharing on the internet or raising tiny humans, I work as the Senior Content Manager for Modernize.com – a home decor and inspiration website. 

Thanks Bryn for sharing! 

10 Easy Morning Tricks to Help You Stay Healthy

By Bryn Huntpalmer

Via Modernize

Wake up. Drink coffee. Get dressed. Work. Come home. Eat. Sleep. Repeat. Our lives are built around daily rituals, which rarely change and can affect our health in more ways than we know. Whether we realize it or not, our morning habits can shape the rest of the day, for better or for worse. Here are 10 of the easiest ways to kick start your day the healthy way.

1. Rise and shine

Waking up with the sun is tough at first, but it helps get you moving and keeps your own circadian rhythms in check. If the sun doesn’t come up until 8:00 or later (thank you, winter), consider investing in an alarm clock that wakes you up with light rather than jolting buzzers and bells. Your nervous system will thank you.

2. Water first

Before tucking in to your morning cup of coffee, drink a large glass of water to help rehydrate your body. Add lemon and warm the water to help flush out toxins. Even better, ditch the caffeine altogether (as if that were an option) and stick to water, green tea, and fresh fruit smoothies.

3. Get outside

Regardless of the weather, try to step outside for a few minutes to breathe fresh air. Amazingly, it really helps to wake up all the senses and remind you that you’re alive and part of something so much bigger than yourself.

via Modernize

4. Break your fast

We all know that skipping breakfast is a no-no, but we often overload on carbohydrates and bad fats in our morning meal. Stick to fruit, oats, and a little dairy to give your digestive system the start it needs every day.

5. Meditate

Meditation isn’t just for the religious. By sitting calmly and focusing on your breathing, you can feel instantly calmer and ready to tackle your to do list for the day. Try it; it really does work!

 via Modernize

6. Happy music

Listening to upbeat, happy music in the morning helps you to feel lighter and less burdened by the mountain of chores or tasks you have in front of you. Set your alarm to your favorite song or blast a feel-good album in the car on the way to work and you will be on track for a happier, healthier you.

7. Exercise

Exercise and physical health go hand in hand, but this doesn’t necessarily mean you should complete an Insanity DVD every morning before 7:00am. A few good stretches can do wonders for your joints, muscles, and mind.

via Modernize

8. Shower

Showering daily not only helps to keep you physically clean (obviously!) but also helps to wake you up. Use an invigorating citrus shower gel or put a few drops of essential oil in the shower to wake up your senses and clean off your body. Get extra healthy by dry brushing your body and sloughing off all your dead skin cells.

via Modernize

9. Plan your day

Making a to-do list helps keep your brain organized and focused, and a happy brain equals a happier and healthier outlook on life. People who feel good mentally are more likely to feel good physically, too.

10. Affirm

If the idea of meditation makes you uneasy, then affirmation will seem even harder. Keep it simple and try to look yourself in the eye while brushing teeth and repeat a few positive thoughts. You ARE kind, you ARE smart, you ARE important. (Thank you, The Help, for my daily mantra!)

By mixing up your morning routine to include healthy and positive choices, you will be well on your way to a fitter, happier you. Now, if only you could remember where you left those car keys...

Bryn Huntpalmer is a mother of two young children living in Austin, Texas where she currently works as an Editor for Modernize and nurtures her HGTV obsession. In addition to regularly contributing to Home Decor and Design websites around the web, her writing can be found on Lifehacker, About.com and on her personal blog Her Own Wings.

Leader Enterprise - January 21, 2015 - Moving More - Sugar Free Pudding Fluff Recipes

No Bake Energy Bites

I remember my mom telling me as a kid that confession is good for the soul. So I have to confess, I really overindulged on goodies over the holidays. And I feel it too. UGH! Because I'm using these thoughts to help me stay motivated to move more, I decided I would share them with you too. I always think if we can establish one good habit at a time, it keeps us moving ahead in the right direction.(pun intended)

If we are going to gain some new perspectives, in order to lose some 'old' weight, we must have some goals.

Exercise is an important part of the process of losing weight, but you don't want to push yourself too hard before your body is ready.

We are told that we need at least 30 minutes of exercise a day, but did you know that you can break that down into 3- 10 minute periods, and it's still effective? I LIKE THAT!

I enjoy walking, but when it's too cold and snowy to walk outside, sometimes I enjoy a Leslie Sansone in-home walking video to get moving inside. I'm also grateful for a friend who is my accountability partner-we like to walk inside the school hallways after school hours. It's warm and we have developed a pattern so we don't run into each other turning corners. It's amazing to me the difference even a little exercise can make in my energy level, not to mention on the scales. Find what works best for you and try to stick to a regular schedule. Finding a friend who will walk/exercise with you really helps you stay motivated and helps pass the time too.

If you chose to walk alone, use headphones to motivate you to move with the music, and if you are outside,don't forget to pay attention to your surroundings like that cute snowman or squirrel racing up the tree.

Lowfat Cappuccino Fluff (Sugar Free)

One thing I enjoy doing while I'm walking,is to pick up the pace--say,speed up the pace for a block/minute,then slow back down,just for some variety. Try skipping as far as you can, just to use different muscles. (Anyone around would enjoy watching you too!)

Find out what others are doing to maintain their faithfulness to exercise. Things that work for others could also work for you too. 

These No Bake Energy Bites are easy and tasty.They have protein and high fiber and little sugar!

NO BAKE ENERGY BITES 

1 c. dry whole old-fashioned oats

1 c. (toasted)(unsweetened)coconut flakes

1/2 c. (sugar free) chocolate chips

1/2 c. (natural) peanut butter

1/2 c. ground flaxseed

1/3 c. agave or honey

1 tsp. vanilla extract

Mix all ingredients together in a bowl (or food processor for a smoother texture) and chill for 30 minutes. Roll into balls.Enjoy. Dip in dark chocolate for a special treat. 

I love dressing up pudding mixes. Here's a few simple sugar free recipes to satisfy your sweet tooth. Whip them up in no time flat. Use sugar-full instant pudding if you prefer.

WHITE CHOCOLATE ORANGE MOUSSE

1-1/2 c. skim milk

1 sm. pkg. (4-serv.) sugar free instant white chocolate pudding mix

2 c. lite or fat free Cool Whip

1 tsp.grated orange peel or 1/2 tsp. orange extract

Pour milk and pudding mix into bowl;whisk for 1 minute.Gently stir in Cool Whip and orange peel.Refrigerate until ready to serve.

WATERGATE SALAD

1 sm. pkg. (4-serv.) pistachio sugar free instant pudding mix

1 (8 ozs) can crushed pineapple in juice, undrained

1 (8 ozs) container vanilla lowfat yogurt

2 c. Cool Whip(Fat Free)

2 c. mini marshmallows,optional 

In large bowl, combine pudding mix with pineapple; stir until smooth. Add yogurt; blend. Gently stir in Cool Whip and marshmallows. Chill until ready to serve.

GERMAN CHOCOLATE FLUFF

1 sm. pkg.(4-serv.) sugar free instant chocolate pudding mix

1 sm. pkg. (4-serv.) sugar free instant white chocolate pudding mix

2-1/2 c. skim milk

1- 12 ozs. tub Cool Whip Free

1/2 c. coconut

1/2 c. chopped pecans

In large bowl, add both boxes of pudding, then add milk and whisk until thick. Fold in Cool Whip, then blend in coconut and pecans. Chill-or eat immediately - but be sure to save some for the rest of the family.Yield: 8-10 servings

CAPPUCCINO FLUFF

2 c. skim milk

1 Tb. instant coffee granules

1 sm. pkg. (4-serv.) instant vanilla(or chocolate)pudding mix

2 c. Cool Whip Free

ground cinnamon, to taste, optional

Pour milk and instant coffee into medium bowl; blend until dissolved. Add pudding mix; whisk for 2 minutes until well blended. Fold in Cool Whip. Refrigerate at least 1 hour before serving. When serving, top with a few cinnamon sprinkles. Yield: 6 servings

Leader Enterprise - January 7, 2015 - Eating Right on a Budget

 Today at 1:55 PM

Happy 2015! I am so fond of the quote that says "Life is like a roll of toilet paper, the closer you get to the end,the faster it goes". Whoever came up with that one knew what they were talking about!

Three Bean Turkey Chili (Crockpot)

I decided this is a good time to share ideas to help you eat right when the budget is tight. Why does it seem that everything that's good for you costs more? While sometimes that is just fact, there are ways to help you eat healthy without breaking the bank. Start by establishing one new healthy habit, then one by one, add more. There are many creative ways to enjoy the foods we love while being good stewards of our food budget and our family's health. Enjoy choosing wisely! 

Detour the Snack Aisles: Take all the money you would spend on candy,chips and cookies,and spend it on fruits and vegetables instead. They are perfect for snacking, and loaded with fiber, so they'll fill you up faster than 'empty'calorie-laden snacks.

Eat more Beans: Beans are dirt cheap and a very healthy food. Loaded with nutrition, they're great for lowering both cholesterol and blood pressure. Did you know they also help keep your blood sugar steady thanks to a low glycemic index? Add beans to a salad for a protein boost. Make a big pot of bean soup,divide it into portions and freeze half of it. Using dried beans, you can prepare delicious meals for pennies.

Cut back on Meat Portions: Limit your meat intake by sharing a steak and filling the rest of your plate with vegetables and grains. Eat one pork chop instead of two. Stop'supersizing'.Stock up on whole chickens and turkeys when on sale. Freeze cooked portions for sandwiches, soups and casseroles. 

Enjoy More Whole-Grain Pasta: Yes,it 'seems'to cost more, but you can purchase the same amount of whole grain pasta vs. white pasta and in the long run, it will serve more people because it helps'fill you up'faster.

Eat More Oatmeal:Packed with soluble fiber and healthy carbohydrates,oatmeal has a number of key health benefits. From curbing appetite to reducing cholesterol, eating more oatmeal is a simple way to boost health.

Surrender Sweets: You don't have to totally give up sweets to tighten your budget and your waistline too. Just pace yourself and don't eat it every day. Serve a scoop of ice cream in a smaller bowl or mug. Or enjoy a (diet) soda with a little ice cream to make a float and your sweet tooth craving can be satisfied.

This is a wonderful filling chili. Look for low sodium ingredients.

CROCKPOT THREE BEAN TURKEY CHILI 

1/2 lb. ground turkey

1-28 ozs. can diced tomatoes, undrained

1-16 ozs. jar chunky salsa

1-15 ozs. can black beans,rinsed

1-15 ozs. can kidney beans,rinsed

1-15 ozs. can great northern beans,rinsed

1 tsp. chili powder

1 tsp. ground cumin

1 pkg. (7 ozs) 2% milk shredded cheddar cheese

Cook turkey in large saucepan on medium-high heat 10 minutes or until no longer pink, stirring occasionally. Add to slow cooker with all remaining ingredients except cheese and crackers; stir. Cover with lid. Cook on high 2-3 hours(or low for 4-5 hours). Spoon into bowls; top with cheese.Serve with crackers. 

I'm wild about oatmeal, and this special tasty combo of flavors did not disappoint. It keeps in the fridge for several days. Make ahead and warm for a quick and healthy breakfast, or bedtime snack. Topping it with a nut butter helps boosts protein. 

Healthy Cookie Dough Pumpkin Baked Oatmeal

HEALTHY COOKIE DOUGH PUMPKIN BAKED OATMEAL 

2 c. rolled oats 

1/2 tsp. salt, scant 

1/2 tsp. cinnamon

1/2 tsp. pumpkin pie spice OR additional cinnamon

4 packets stevia or 1/3 c. pure maple syrup

1-1/3 c. pureed pumpkin 

2/3 c. milk of choice (cut back to 1/3 c. if using maple syrup)

2 Tb. oil or or more milk of choice 

1 tsp. pure vanilla extract

optional 1/2 c.chocolate chips, plus more for the top if desired

Grease an 8" x 8" square pan. Set aside. Preheat oven to 380*F. In a large mixing bowl, stir together all dry ingredients, then add all remaining ingredients. Smooth evenly into the prepared pan, sprinkle chips on top if desired, and press down with a spoon. Bake 24 minutes, then let set in a closed oven 20 minutes with the heat turned off. Top with syrup, or nut or coconut butter.MMMM! 

SKINNY SKILLET LASAGNA 

1 lb. extra lean ground beef

1 Tb. fresh garlic, minced

1-1/2 c. mushrooms, sliced

1 c. onions, chopped

1 c. zucchini, chopped

(I used frozen from my freezer)

1/4 tsp. red pepper flakes, optional

1/4 tsp. salt and fresh ground pepper, to taste

6 whole wheat or whole grain lasagna noodles, broken into 2-inch pieces

23 - 26 ounces jarred pasta or marinara sauce

(I use Prego’s Heart Smart) 

2 c. water

3/4 c. fat-free cottage cheese

1/2 c. light mozarella cheese,shredded

Cook ground beef in a large nonstick skillet or pan over medium-high heat, breaking into pieces until almost cooked through, about 4 minutes. No need to drain meat if using extra lean beef.If not,drain meat and return to skillet. Stir in garlic, mushrooms, onions, zucchini, red pepper flakes, salt and pepper. Cook over medium-high heat until vegetables are soft. Stir often. Sprinkle broken lasagna noodles into the skillet, then pour in pasta sauce and water over top.

Cover and cook, adjusting heat as necessary to maintain a vigorous simmer, until noodles are tender (about 20 minutes). Remove skillet from heat. Dot tablespoons of cottage cheese over noodles then sprinkle with mozzarella cheese. Cover and let skillet stand off heat until the cheeses melt (about 5 minutes) (or add cheese directly to sauce). Serves 8 (about 1 cup each).

I would love to have you stop by my blog. With over 1200 recipes there, many of them being 'healthy choices' ,you're sure to find something you'd like to try. www.thebetterbaker.blogspot.com. Using the search engine in the top left corner makes it easy to find what you're looking for. 

Here's to a happy healthy new year!