CheriBlog

Help Kids Grow Up Strong

CheriAtBettyCrocker — Fri, 31 Jul 2009 12:31:00 GMT

Did you know that 3 out of 4 kids are not getting the recommended levels of calcium & vitamin D?

Did you know that calcium and vitamin D are essential nutrients for building strong bones and teeth?

Did you know that building bone mass is basically complete by the end of the teen years?

Did you know that kids and teens learn to make better food choices, enhance math skills, and develop a healthy sense of self-esteem if they cook and bake at a young age?

Did you know that there is a great site with tons of information about cereal nutrition, calcium and vitamin D, recipes that kids will love to make, BoxTops for Education and much more?

After these 5 questions, look here for 1 terrific answer:

http://www.growupstrong.com/Recipes.aspx

5 Streusel Recipes for Diabetes

CheriAtBettyCrocker — Thu, 30 Jul 2009 13:45:00 GMT

Eating for Diabetes. Not an easy thing. A recent question prompted me to search for streusels that work for diabetes.

"CAN YOU HELP ME PLEASE? I WANT TO MAKE A STREUSEL THAT IS SUITABLE FOR THE DIETS OF PATIENTS LIKE THE DIABETICS."

Most streusel toppings are high in fat and carbs, not exactly what someone with diabetes wants to be eating. Back to Diabetes 101. The key to diabetes management is to eat carbs throughout the day, balancing them with the amount of protein and fat and keeping calories in check. When looking for recipes:

1. High in fiber is good. 3g of fiber or more is terrific. To get more fiber, pair streusel with a fruit or vegetable, like blueberries or any berries, carrots or sweet potato. Even if the recipe coesn't call for it, you can successfully substitute 1/2 whole wheat flour for the all-purpose flour in baking. Fiber One® Original is a great baking ingredient to get more fiber.

Blackberry Brunch Cake

2. Low in carbs is good. 1 choice is 15 grams of carbohydrates. Streusel is most likely with or on another carb, like fruit, a muffin or coffeecake. Look for the total amount of carbs. Try to keep the amount of carbs to 30 grams, 1 or 2 carb choices. To get fewer carbs, make mini-muffins or cut coffeecake or bars into smaller pieces. Start with a smaller piece first, sometimes people only want a small serving. They can always take more if still hungry.

3. Use cereal to keep carbs low and fiber high. Honey Nut Clusters, Fiber One Honey Clusters are among the best ones to use because they stay crisp when combined with fruit or batter and already contain fiber. Oatmeal is another ingredient that is also often used in streusels and is a great whole grain. Crushed nuts, just a few, add to the fiber and crunch factor.

Peach and Blueberry Crisp

Chewy Chocolate-Oat Bars

4. Start with a low-fat base, like Heart Smart® Bisquick. The fewer the calories and fat, the better.

Heart Smart Cinnamon Streusel Coffee Cake

Prep Time: 10 Minutes

Start to Finish: 50 Minutes

Streusel Topping

1/3 cup Bisquick Heart Smart® mix

1/3 cup packed brown sugar

1 teaspoon ground cinnamon

2 tablespoons firm butter or margarine

Coffee Cake

2 cups Bisquick Heart Smart® mix

1/4 cup granulated sugar

2/3 cup fat-free (skim) milk

1/4 cup fat-free egg product

1 1/2 teaspoons vanilla

1. Heat oven to 375°F. Spray bottom and side of 9-inch round cake pan with cooking spray. In small bowl, stir 1/3 cup Bisquick mix, the brown sugar and cinnamon. Cut in butter, using pastry blender (or pulling 2 table knives through ingredients in opposite directions), until crumbly.

2. In medium bowl, stir all coffee cake ingredients until blended. Spread in pan. Sprinkle with topping.

3. Bake 18 to 22 minutes or until toothpick inserted in center comes out clean. Cool 15 minutes. Serve warm or cool.

8 servings

1 Serving: Calories 230 (Calories from Fat 45); Total Fat 5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 420mg; Total Carbohydrate 40g (Dietary Fiber 0g, Sugars 19g); Protein 4g

% Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 15%; Iron 10%

Exchanges: 1 1/2 Starch, 1 Other Carbohydrate, 1 Fat

Carbohydrate Choices: 2 1/2

Enjoy these fruit-packed muffins as part of a healthy breakfast. Applesauce replaces much of the oil in these tasty, streusel-topped treats.

Blueberry Streusel Muffins (lighter recipe )

Prep Time: 10 Minutes

Start to Finish: 35 Minutes

Streusel Topping

1/4 cup Gold Medal® all-purpose or whole wheat flour

2 tablespoons packed brown sugar

1/4 teaspoon ground cinnamon

2 tablespoons firm margarine

Muffins

1 cup fat-free (skim) milk

1/4 cup unsweetened applesauce

2 tablespoons vegetable oil

1/2 teaspoon vanilla

1 egg

2 cups Gold Medal® all-purpose or whole wheat flour

1/3 cup granulated sugar

3 teaspoons baking powder

1/2 teaspoon salt

1 cup fresh, frozen or canned (well-drained) blueberries

1. Heat oven to 400°F. Grease bottoms only of 12 regular-size muffin cups, or line with paper baking cups. In medium bowl, mix 1/4 cup flour, the brown sugar and cinnamon. Cut in margarine using pastry blender (or pulling 2 table knives through ingredients in opposite directions), until crumbly.

2. In large bowl, beat milk, applesauce, oil, vanilla and egg until well blended. Stir in 2 cups flour, the granulated sugar, baking powder and salt all at once just until flour is moistened (batter will be lumpy). Gently stir in blueberries. Divide batter evenly among muffin cups. Sprinkle each with about 2 teaspoons streusel topping.

3. Bake 20 to 25 minutes or until golden brown. Immediately remove from pan to cooling rack. Serve warm or cool.

12 muffins

1 Muffin: Calories 175 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 20mg; Sodium 260mg; Total Carbohydrate 30g (Dietary Fiber 1g,); Protein 4g

% Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 10%; Iron 6%

Exchanges: 1 Starch, 1 Fruit, 1 Fat

Carbohydrate Choices: 2

You can enjoy these muffins fresh from the oven even on the busiest of mornings. Simply make muffin batter and fill cups when you have time. Cover with foil and freeze. When you’re ready to bake, remove foil and bake as directed, adding about 10 minutes to the baking time.

Sweet Potato Streusel Muffins

Prep Time: 25 Minutes

Start to Finish: 45 Minutes

Muffins

1 1/2 cups all-purpose flour

3/4 cup cornmeal

1/2 cup granulated sugar

1/4 cup chopped peanuts

1/4 cup golden raisins

3 teaspoons baking powder

1 teaspoon ground nutmeg

2 eggs

1 cup mashed cooked sweet potato (1 small to medium; about 10 to 12 oz)

2/3 cup milk

2 tablespoons vegetable oil

Topping

3 tablespoons packed brown sugar

2 tablespoons chopped peanuts

1 tablespoon butter or margarine, softened

1. Heat oven to 400°F. Spray 15 regular-size muffin cups with cooking spray. In medium bowl, mix flour, cornmeal, granulated sugar, 1/4 cup peanuts, the raisins, baking powder and nutmeg.

2. In medium bowl, beat eggs slightly. Stir in sweet potato, milk and oil until well blended. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (Batter will be lumpy.) Fill muffin cups 3/4 full.

3. In small bowl, mix topping ingredients. Sprinkle evenly over muffins.

4. Bake 15 to 20 minutes or until toothpick inserted in center comes out clean. Remove from pan. Serve warm.

15 muffins

1 Muffin: Calories 200 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1.5g, Trans Fat 0g); Cholesterol 30mg; Sodium 135mg; Total Carbohydrate 32g (Dietary Fiber 1g, Sugars 13g); Protein 4g

% Daily Value: Vitamin A 60%; Vitamin C 0%; Calcium 8%; Iron 8%

Exchanges: 1 1/2 Starch, 1/2 Other Carbohydrate, 1 Fat

Carbohydrate Choices: 2

If you like, substitute canned pumpkin (not pumpkin pie mix) for the sweet potato.

A Fantastic Frozen Treat

CheriAtBettyCrocker — Wed, 29 Jul 2009 13:19:00 GMT

Have you tried the latest craze in super-fanctastic frozen treats? It's also super-easy, has all the goodness of yogurt and is incredibly light-what more could you ask for? You guessed it!--it's Yoplait® Whips®, frozen.

You can toss any flavor Yoplait® Whips!® yogurt into your freezer and freeze 3 or 4 hours or overnight. Let stand on the counter 20 to 30 minutes or until thawed enough to spoon yogurt. To thaw more quickly, let stand in warm water 4 to 5 minutes, but do not microwave.

We loved testing them in the heat of the summer in the Betty Crocker Kitchens. Try these delicious ideas for enjoying Yoplait® Whips!® yogurt:

Stir-In or Serve-With Ideas for Double-Delicious Frozen Desserts made with Yoplait® Whips!® yogurt:

• Double-Dip: Dip sugar wafers into partially thawed Strawberry Mist or Raspberry Mousse yogurt.

• Wafers 'n Chocolate: Dip chocolate or vanilla wafers into partially thawed Chocolate Mousse or Chocolate Raspberry yogurt.

• Chocolate Twist: Dip pirouette cookies into partially thawed Chocolate Mousse, Chocolate Raspberry or Orange Crème yogurt.

• Lemon-Ginger or Orange-Ginger Dessert: Dip gingersnaps into partially thawed Orange Crème or Lemon Meringue yogurt.

• Tropical: Top partially thawed Key Lime Pie or Peaches ‘n Cream yogurt with coconut.

• Chocolate-Peanut Butter: Top partially thawed Chocolate Mousse yogurt with peanut butter ice cream topping.

• Chocolate-Berry or Fruit-Berry: Stir blueberries, raspberries or chopped strawberries into any flavor partially thawed yogurt.

• Nut about yogurt: Stir toasted, chopped nuts into any flavor partially thawed yogurt.

• Granola: Stir any granola into any flavor partially thawed yogurt.

• Toffee chips: Stir toffee chips into partially thawed Dulce de Leche or Chocolate Mousse yogurt.

• Margarita Supreme: Splash liquid margarita mix onto partially thawed Key Lime, Orange Crème or Peaches ‘n Cream yogurt.

• Double-Citrus: Stir grated lemon, lime or orange peel into Lemon Meringue, Key Lime Pie or Orange Crème yogurt; freeze.

• Green Tea: Stir green tea crystals into Orange Crème or Peaches ‘n Cream yogurt; freeze.

• Chocolate Chunk: Stir chocolate chunks or mini chocolate chips into Chocolate Mousse or Chocolate Raspberry yogurt; freeze.

• Vanilla Chip: Stir vanilla chips into Dulce de Leche yogurt; freeze.

• Coffee: Stir coffee crystals into Chocolate Mousse or Dulce de Delche yogurt; freeze.

• In Your Coffee: Add a spoonful of partially frozen Dulce De Leche yogurt to your coffee.

• In Your Tea: Add a spoonful of partially frozen Lemon Meringue, Orange Crème or Peaches ‘n Cream yogurt to your tea.

Whips To-Go: Toss a Yoplait® Whips!® yogurt container into a small resealable food-storage plastic bag; freeze 4 hours or overnight. When ready to go, place in your purse or bag and grab a spoon. Thaw 20 to 30 minutes before opening.

Whips on Sticks: Freeze 1 to 2 hours; place spoon or wooden stick directly in middle of partially frozen Yoplait® Whips!® yogurt. Freeze 2 hours longer. Let stand in warm water 3 to 4 minutes; carefully cut container apart with kitchen scissors.

http://www.yoplait.com/products_whips.aspx

Read all about it! More Gluten-free Chex®

CheriAtBettyCrocker — Thu, 23 Jul 2009 17:21:00 GMT

For people who need to eat gluten-free, it can be a challenge to get crunchy, tasty cereal and snacks without spending a lot of money. Rice Chex was formulated to be gluten-free last year with a tremendous response from consumers. Since then, all the Chex cereals, with the exception of Wheat and Mult-Bran Chex, are now gluten-free.

Read more about gluten-free http://www.chex.com/Recipes/GlutenFree.aspx

The Chex cereal recipes were developed in the Betty Crocker Kitchens, and while they are all great, some of the favorites here are Chex Apple-Almond Bars, Mexican Chocolate Brownies and Triple-Berry Mini Cheesecakes. All three are easy to make and use mostly ingredients from your pantry. If you've already tried them, what's your favorite gluten-free Chex recipe? If you haven't tried them, what are you waiting for?

Staying Mentally Fit

CheriAtBettyCrocker — Tue, 21 Jul 2009 11:19:00 GMT

I ran across this article recently, as I was looking for something else. I wrote it as I was researching the Betty Crocker Cookbook for Women. (yet another reason I am so committed to exercise--I need all the mental fitness I can get these days).

Need a problem solved? Work out for 25 minutes! Physical exercise may be as healthy for your mind as it is for your body. This was the finding of a 1997 study at Middlesex University in England; participants scored higher on a creativity test after a 25-minute aerobic workout. Physiological changes in our bodies, enhanced by exercise, such as increases in metabolism, cardiac activity and oxygen flow to the brain heighten our creativity and memory. It's physical exercise that paves the way to mental relaxation by clearing our minds, letting our creative thoughts flow more freely.

Use It or Lose It

The advice we follow for physical exercise is also true for mental exercise. Mental exercises help strengthen mental acuity and have beneficial effects for everyone. The decline in specific mental abilities associated with aging--memory loss, problem-solving blocks or sluggish thinking--are not inevitable as you age. Using your brain to learn a new language, solve crossword puzzles, master a hobby or engage in a friendly debate stimulates blood flow and strengthens nerve cell connections in the brain. Memorizing techniques encourage the brain to work more efficiently and may reduce age-related memory loss. The Memory Clinic at UCLA recommends trying to visualize a picture in your mind to help you remember a person’s name or a street name. Or instead of trying to verbally remember, write it down and study it for a few minutes. (this writing down technique has been very helpful, sometimes we all just have too many things on our minds to focus)

Create a Mentally Fit Lifestyle

To keep your mental skills sharp:

1. Involve yourself in an organization, club or friendship that gets you out and interacting with others.

2. Overcome monotony in your life. Monotony generates mental and emotional lethargy and resignation.

3. Try something new. Take a class on a topic you’ve always been interested in, start a new hobby, sign up to learn a skill or craft, learn a language, meet and interact with different people.

4. Have daily interactions and talk to others to keep up with the world around you.

5. Find an exercise that works for you. Take a brisk walk outside or dance to a favorite song. It’s never too late to start exercising, and reap the benefits from it. If your muscles are not used, you lose them.

6. Volunteer to help someone in need; it in turn may add to your own healthy self-esteem and bright outlook.

Some healthy lifestyle behaviors that also play a role in mental acuity:

Eating foods rich in antioxidants (Vitamins C and E and beta-carotene) and B vitamins may enhance memory
Eating fish may slow the deterioration of brain function with age.
Getting enough sleep has been shown to help memory and concentration.
Gum chewing has been linked to better performance on memory tests.

Here, a note from Dr. Rita Redberg, cardiologist and co-author of Betty Crocker Cookbook for Women

Memory Worries?

If you’re like most women, you’ll experience some forgetfulness from time to time. Not to worry. Some lapses in memory are inevitable as we age. If it starts to disrupt your family life, it’s time to talk to your doctor. Also review any medications you take with your doctor. Some combinations may affect memory, and switching to a different dose or drug may take care of the problem. Simply modifying your diet and making sure you are getting enough sleep may also help.

A Magic Potion We Can All Use

CheriAtBettyCrocker — Thu, 16 Jul 2009 13:57:00 GMT

Want a magic potion to feel good all your life, no matter your age? Exercise is it! The good, old-fashioned, sweat-inducing kind. Even at a light intensity, exercise releases endorphins (your body’s painkillers) in your body, reducing feelings of tension and anxiety. Let these exercise tips from Betty Crocker Cookbook for Women benefit your life by:

1. Making your cardiovascular and respiratory systems stronger

2. Keeping your bones and muscles strong

3. Managing your weight

4. Easing depression and managing stress and pain

5. Helping you sleep better

6. Reducing your risk of certain types of cancer

7. Preventing and managing diabetes

8. Increasing your energy

9. Better overall feeling of wellness

What kind of exercise is best for you? Probably a combination of several:

Starting and stopping: A proper warm-up allows for a gradual increase in blood flow, body temperature and heart rate. Your workout will be more efficient if you warm up properly. End your exercise session with a slower pace with smaller movements. This allows your heart rate to lower properly and your muscles to ease into a slower pace, decreasing the risk of muscle soreness and injury.

Aerobic: Continuous, rhythmic exercises, like walking briskly, jumping rope, dancing, swimming, jogging, running or cycling. Make your workout intense enough to feel like you’re working but not be so strenuous that you can’t pass the “talk test,” being able to have a conversation with someone during the activity.

Strength training: So important for women because it helps:

Develop strong bones
Maintain muscle
Control body fat
Reduce risk of injury
Improve sense of well-being

Stretching: Stretch for a few minutes after your work-out, while your muscles are still warm. Move into each stretch with slow, controlled, pain-free motion. Once you feel mild resistance from the targeted muscle, hold that position for 15 to 30 seconds. Repeat this process for each major muscle group to ensure full body benefits.

Pilates: Developed from the techniques of Joseph Pilates, these core-strengthening exercises complement other types of exercise. Pilates stretches, strengthens and balances the body--it creates a sleek toned look, teaches good body awareness, improves posture and easy, graceful movement. Pilates also improves flexibility and agility and may help alleviate back pain because it strengthens the back muscles.

Yoga: The practice of balancing mind, body and spirit by deep breathing, stretching, strengthening and meditating, yoga postures strengthen and tone the entire body. Regular practice enhances relaxation, health and well-being. Yoga is ideally practiced under the guidance of a certified instructor.

As a life-long exerciser, I've learned these important bits of advice from my exercise experts:

Proper muscle movements with good form are very important. Your muscles allow your body to move. (your muscles and joints will thank you later)

Three 10-minute brisk walks or other exercise are as effective in improving fitness as a single 30-minute session.

Drink enough liquid before, during and after your work-outs. It doesn’t matter if it’s water or sports drinks, the key is to replenish your liquid level. Take in 6 to 8 ounces of fluid every 20 minutes while exercising.

Keep your cool. If the temperature is higher than usual or if it's more humid than you're used to, keep your work-out level at a minimum.

A Recipe for Healthy Skin and Hair

CheriAtBettyCrocker — Thu, 16 Jul 2009 13:38:00 GMT

Who says beauty is only skin deep? There is much more to your skin than what others see on the surface. Your body’s largest organ, your skin plays a very important role in regulating fluids and temperature. It contains the nerve endings that let you know if something is hard or soft, hot or cold, dull or sharp. Healthy skin is the sign of a healthy body. For optimum skin health:

1. Get adequate amounts of rest (this is one I find easier said than done). Strive for six to eight hours a night.

2. Drink lots of water and other liquids to help regulate the body’s fluids and temperature.

3. Don't smoke. (if you've already started, take steps to quit!) The nicotine in cigarettes causes blood vessels to constrict and prevents blood, oxygen and nutrients from flowing to body tissues.

4. Eat lots of fruits and vegetables – they’re the best source of the vitamins-C and A- that the skin needs -- whole grains and vitamin E-rich nuts like almonds are terrific, too.

Try this refreshing, moisturizing facial mask to keep your skin glowing. (An added bonus: it smells wonderful!)

Moisturizing Facial Mask

1 1/2 tablespoons dried rosemary leaves (or fresh, if you have it)
Glass or plastic bottle with stopper or secure cap
1/2 cup old-fashioned or quick-cooking oats
3 tablespoons finely chopped or ground almonds
Plastic container or jar with lid

1. Crumble rosemary leaves with your fingers into 1-quart bowl. Pour 2 cups boiling water over leaves. Let stand 15 minutes or until cool. Strain leaves from water; discard leaves.

2. Pour rosemary-infused water into bottle; seal.

3. Mix oats and almonds in container; seal.

4. To use mask, place about 2 tablespoons oats mixture in small bowl. Add about 2 tablespoons rosemary-infused water, 1 teaspoon at a time, until a thick paste forms. Set aside.

5. Wash your face, and apply a warm, wet washcloth for a few minutes.

6. Remove washcloth. Gently spread oatmeal mixture on face, avoiding eyes and lips. Leave on 15 minutes.

7. Wash off mask with warm, wet washcloth.

Soothe your feet with this relaxing, yet invigorating foot soak!

Foot Soak

2 cups Epsom salts
Glass or plastic jar or container with lid
Essential oil of your choice, if desired*
Small bottle of body lotion, if desired

1. Pour Epsom salts into jar; seal.

2. Mix 1/2 cup Epsom salts and 1 gallon warm water in dishpan; add 8 drops essential oil. Soak feet in water at least 15 minutes. Towel dry.

3. Rub feet with lotion. Wear slippers or socks until lotion is absorbed to protect carpets.

*Do not apply essential oils directly to skin; always dilute with another oil or water.

Healthy Hair Begins on the Inside

Like your skin, your hair needs nutrition from the inside out. The hair base, the follicle, is fed with nutrients from the blood supply to the scalp. Shining, lustrous hair is a reflection of your inner health. The reverse is also true—specific nutritional deficiencies can affect your hair. Eating good food is the single best thing you can do to maintain the natural health and beauty of your hair. Trace minerals like zinc and magnesium affect hair, so be certain to eat foods like beef and potatoes, that are high in zinc and potassium. Also eat:

Fatty fish like salmon, tuna and mackerel, along with walnuts, almonds, canola oil and flaxseed. All are high in omega-3 fatty acids that are essential for overall health.

Plenty of fruits and vegetables to get folic acid, vitamins A and C and antioxidants. Eat a variety of berries, citrus fruits, melons and grapes. Include dark leafy greens, beets, broccoli, carrots and fresh herbs.

Milk and dairy products, which give you protein and calcium.

Whole grains and legumes for B vitamins and antioxidants.

Fish, chicken, eggs and soy for lean protein, iron and trace minerals.

Drink lots of water to keep your hair and scalp hydrated.

Give your scalp a nice massage a few times a week to keep oxygenated blood moving to your roots. Not only is it good for your hair and scalp, it feels good and will relax you. The only thing better is to have someone else give you a head massage!

Keep Your Bones Healthy with Yogurt

CheriAtBettyCrocker — Wed, 08 Jul 2009 15:06:00 GMT

Why do we want to keep our bones healthy and strong? To prevent osteoporosis, a bone-thinning disease that primarily affects women after menopause. For more, read on...information taken directly from the Betty Crocker Cookbook for Women.

Without pain or visible signs early on, the bones get progressively weaker, and many women do not suspect a problem until they fracture a hip or wrist or notice a decrease in their height. The risk of developing osteoporosis increases with age. The good news is that you may still be able to prevent it, even if you have the risk factors for osteoporosis:

A history of the disease
A thin or small-framed woman
History of irregular or skipped periods
Smoking or drinking excessive amounts of alcohol
Not getting enough calcium
Being inactive
Having taken steroids or other bone-thinning medications

During the prime bone-building years of childhood and early adulthood, bone is added to your skeleton faster than old bone is destroyed. By age 30, your bones are as dense and strong as they’ll ever be. After that, bone loss gradually begins to outpace bone building. While you can’t control heredity, you can modify your lifestyle to keep your bones in tip-top shape:

1. Get enough Calcium and vitamin D regularly. Calcium is important for many functions in your body throughout life. Your needs for this important mineral change over time. If you are age 50 or younger, 1000 milligrams of calcium daily is needed. Once you hit 50, the amount jumps to 1500 milligrams of calcium daily. It’s wise to consume enough calcium every day since your body takes calcium out of your bones if it doesn’t get enough from your diet.

The Calcium Cupboard (Milligrams)

1 cup low-fat or fat-free yogurt                   400
1 cup skim or lowfat milk                           350
1 cup calcium-fortified orange juice           350
1 ounce cheese                                           200
1 cup Soy milk (calcium fortified)               80 to 200
½ cup almonds                                           180
½ cup low-fat cottage cheese                      150
½ cup frozen yogurt                                   100
¾ cup ready-to-eat cereal                           100-1000
½ cup Baked beans                                    60

Since yogurt is so high in calcium, it's a great idea to also use it in your favorite recipes. For a plethora of yogurt recipes visit http://www.yoplait.com/Recipe/RecipeView.aspx?rid=33218&cid=450

Vitamin D

Vitamin D regulates how much calcium is absorbed in the body. Too little can mean not enough calcium is deposited inside bones. A minimum of 200 IU are recommended daily and some experts are now recommending 1000 to 2000 mg per day.

Good sources of Vitamin D

Exposure to sunlight*
3 ½ ounces cooked salmon - 360 IU
3 ounces canned tuna - 200 IU
1 cup lowfat/skim milk - 100 IU
1 cup fortified yogurt - 80-100 IU
¾ cup ready-to-eat cereal - 40-50 IU
1 egg - 25 IU

*The body makes Vitamin D when exposed to sunlight. About 10 to 15 minutes of sun exposure two or three times a week will help provide adequate Vitamin D.

2. Consider calcium supplements. Though food is the best source of calcium, even women who eat healthy foods may not always get enough calcium, especially if they don’t eat dairy foods. Talk to your doctor about making up the difference with supplements. Your body never fully absorbs all of the calcium you take in, but eating it or taking it in several servings or doses throughout the day will help it be absorbed more easily.

3. Look out for calcium robbers (sodium, caffeine and protein). To safeguard your calcium stores, eat less processed, canned and fast foods (they can be high in sodium), as well as chips, pickles and other salty foods. Also, drink no more than 2 cups of coffee a day. Women between 30 and 50 are advised to get about 10 to 35 percent of their total calories from protein each day.

4. Exercise. Like muscle, bone is living tissue that becomes stronger with activity. Young women who exercise achieve greater bone mass than those who do not. Women over 30 can help prevent bone loss with regular exercise. Besides making bones more dense, exercise maintains muscle strength, coordination and balance, which helps prevent falls and fractures.

Best Bone-Building Exercises

The best bone-building exercises are the weight-bearing kind, forcing you to work against gravity. They are:

Walking or hiking
Jogging
Climbing stairs
Dancing
Playing tennis

At least 30 to 60 minutes of physical activity on most days is recommended. Swimming and bicycling, though they help build and maintain strong muscles and have excellent cardiovascular benefits, may not be the best way to exercise your bones.

Shopping for Diabetes--Top 10 Foods

CheriAtBettyCrocker — Thu, 02 Jul 2009 13:25:00 GMT

When first diagnosed with diabetes, where do you start? Overwhelming, I know. When you come back to reality, you think, "How will I cope? What will I eat?" As I was compiling the first Betty Crocker Diabetes Cookbook, I met a woman who'd been diagnosed with diabetes at 10 years of age, over 40 years ago. As she was in the hospital having tests run, she said to her Mom, "The nurses say I have diabetes, what does that mean?" Her Mom said, "It means our whole family is going to be eating healthier." Wise woman, that's exactly what we recomend, that the whole family adopt a healthy eating and exercise plan, it's better for everyone.

It's a good idea to meet with a diabetes educator who will ask you lifestyle questions and work with you to set up a diabetes meal plan. He or she may offer shopping tips, good food advice and samples of foods high in fiber, like Fiber One® cereal. Take all the classes and learn as much as you can about health, making the best food choices and exercise, the tools to keeping your blood glucose level managed.

Right off the bat, here are a few great resources:

www.diabetes.org or call 1-800-342-2383 American Diabetes Association. Rate Your Plate, an interactive site that lets you visually gauge each plate of food for nutritional balance

www.aadenet.org or call 1-800-338-2383 American Association of Diabetes Educators

Betty Crocker's Diabetes Cookbook, Everyday Meals Easy as 1-2-3. Teamed up with the International Diabetes Center, this book offers accurate medical information as well as 140 great-tasting recipes from Betty Crocker, tips and advice from people with diabetes, as well as a 7-day Meal Plan to get you started.

Betty Crocker 30-Minute Meals for Diabetes, 150 great-tasting main meal, mini meals and snacks recipes. Has a 10-day menu plan, tips for counting carbohydates, secrets to manage diabetes and a healthy diabetes pantry section.

So, what foods do you shop for and prepare? Here's a start:

1. Fruits and Veggies--I cannot say enough about the importance of eating fruits and vegetables. They contain so many great nutrients and can be a snack, eaten with a meal or as a dessert. Choose bananas, berries, grapes, melons, orchard and citrus fruits. Broccoli, cabbage, cucumbers, sweet potatoes, squash, spinach and other salad greens are great veggies. Eat your favorites or try some new ones like jicama or edamame (green soybeans) to keep it fresh and interesting. Frozen, dried and canned count, too.

2. Whole Grains--Oatmeal and barley, the cholesterol-lowering grains, are terrific for just that reason, plus they're tasty and familiar. You can add these grains to cookies, bars, pancakes, waffles and banana or other fruit breads. Quinoa, bulgur wheat, whole wheat couscous, brown rice and so many others are great choices for lunch or dinner because they are quick to prepare and so tasty. 100% whole wheat bread is sensational for sandwiches and whole-grain ready-to-eat cereal is a wonderful choice for breakfast or snacks.

3. Low-fat Dairy--Skim milk, fat-free sour cream and plain or flavored fat-free yogurt are wonderful choices. Pick from either reduced-fat or fat-free cream cheese and cheese as you like. When it comes to making a dip or dressing, you can use fat-free option--it saves a lot of calories and when mixed with other ingredients, the texture and flavor are okay.

4. Fish and Shellfish--Especially salmon and tuna because they contain Omega-3 fatty acids. All fish is beneficial, so you can decide which you or your family likes best. Shellfish like shrimp, clams and crab make excellent choices, too.

5. Meats and Poultry--Meat is a great source of protein and iron- it's best to get the leanest cut, like pork or beef tenderloin. Sirloin steak and lean pork chops are also good choices, as is 90% lean ground beef and ground turkey for chili, soups and stews. Skin chicken and turkey before eating to reduce fat.

6. Beans--There are so many kinds of beans, everyone is sure to find one they like. Cannellini, kidney, chili, black, they can be stirred into salads, casseroles, soups and stews. High in fiber, beans also contain many other nutrients.

7. Oils and Dressings--Canola and/or olive oil are good choices when sauteeing or stir-frying. Think liquid and use oil in place of butter, margarine and shortening to reduce the saturated fat and replace it with polyunsaturated and monounsaturated whenever you can. Low-fat or fat-free salad dressings, balsamic vinegar or other flavored vinegars add a lot of flavor and have much fewer calories and fat than the regular counterparts.

8. Frozen Foods--Soy protein burgers and crumbles make great substitutes for meat and most brands are very high quality these days. Lowfat frozen yogurt usually has fewer calories and fat than ice cream (be sure to check the label, though-some brands are higher fat than others). Whole fruit freezer pops make a delicious frozen dessert or snack.

9. Bakery--Whole grain breads and rolls, whole wheat English muffins, whole-grain pitas, corn tortillas and whole wheat tortillas are the best choices here. Grains are so beneficial for diabetes, so go for the highest amount of grain possible. (listed on the package)

10. Snacks--Choose reduced-fat whole grain crackers or flatbreads, rice crackers, whole wheat pretzels, plain or low-fat microwave popcorn, fig bars or graham crackers for fewest calories.

Ten Ways to Boost Your Fiber

CheriAtBettyCrocker — Tue, 30 Jun 2009 16:10:00 GMT

Fiber has a very important role in a healthy diet and in helping manage diabetes. Fiber provides a sense of fullness without the calories and satisfies your appetite without affecting blood glucose levels. And yet, many people do not get enough fiber. Experts recommend at least 25 grams of fiber per day. What's more, if you eat a food with 5 or more grams of fiber, you can subtract the fiber grams from the total grams of carbohydrate in the food. Choosing foods high in fiber will make sticking to your diabetes or weight loss plan much easier, because you'll feel more full. Add fiber in these ten, tasty ways:

1. Introduce it. Slowly adding high-fiber cereal, such as Fiber One® to your diet each day until you reach 1/2 cup allows your body time to adjust. Remember to drink extra liquids, because fiber acts like a sponge in the intestines.

2. Don't skin it. The seeds, skins and hulls found in fruits, vegetables and grains are fiber. Eat pears, apples, peaches, potatoes and other fruits and veggies with the skin. If they're too hard for you to bite into, use a knife to cut them into sections.

3. Top it. When eating salads and soups, top with high-fiber cereals, popcorn, soy nuts or wheat germ. For pancakes, waffles and toast, use fruit sauces with seeds, such as raspberries, strawberries or kiwi for topping.

4. Distribute it. Eating fiber-rich foods throughout the day will help you achieve your goal. Start by eating a banana for breakfast, a pear with lunch, baby carrotrs for a snack, green beans for dinner. Aim for at least 5 servings of fruits or vegetables a day.

5. Stuff it. Place tomato slices, shredded cabbage, sliced bell peppers and spinach leaves between slices of whole-grain bread. Whole wheat pita, whole-grain breadsticks and whole-grain crackers are also fiber-rich.

6. Combine it. Team high-fiber cereal with strawberries for breakfast, a while wheat bread sandwich with veggies for lunch and vegetable or split pea soup with whole-grain crackers for dinner.

7. Bake it. Add fiber cereals such as Fiber One, or bran to cookies, muffins and snack mixes. You can also replace half or even all of the all-purpose flour with whole wheat flour when making quick breads like pancakes, waffles, banana bread and muffins.

8. Snack it. Snack on fiber-rich foods such as whole-grain cereal, air-popped popcorn, raw vegetables, nuts and soy nuts, raisins or other dried fruit.

9. Add it. Stir beans and legumes into soups and stews. If you don't like one kind of bean, try another until you find one you like.

10. Try it. The Fiber One web site contains many wonderful recipes using Fiber One as an ingredient. Main and side dishes, cookies, desserts, breakfast bars and more. Two favorites in the Betty Crocker Kitchens:

Creamy Key Lime Pie

http://www.fiberone.com/Recipes/RecipeView.aspx?rid=44433&cid=406

Apple-Honey Cereal Bars

http://www.fiberone.com/Recipes/RecipeView.aspx?rid=44409&cid=405