Thanks For The Recipes

I have a wonderful couple that I have had the real pleasure of working with!! D, the husband has lost 47 pounds in 12
weeks and has reached goal.  Amazing!! C his wife has lost 26 pounds and is close to reaching her goal. Note: although unfair, men lose faster than women. They have been a real help to one another and have come up with some fabulous recipes that I wanted to share. The fun part is that their children including teenagers are eating these recipes as will. Way to get the whole family behind healthy eating.

Deviled Eggs: Phase 1-4
Hard boiled eggs
Slice peeled eggs in half place the cooked yolk in a bowl and mix in Walden Farms Ranch Mayo,
yellow mustard, dijon mustard and salt and pepper to taste. Fill the cooked egg whites evenly with mixture and enjoy!!!


Chicken Salad: Phase 1-4
Serves 2
Saute 16 ounces chicken in large pan with nonstick spray. Add red chili flakes, garlic powder and salt and pepper to taste. Add 4 cups of assorted chopped vegetables. If you have left over ones throw them is as will as celery, all colored peppers, mushrooms, tomatoes, asparagus use any that you would like from the phase 1 list. 
Dressing:
1/4 cup Walden Farms Ranch Mayo
1/4 cup yellow mustard
1/4 cup or to taste dijon mustard 
Mix together and toss with chicken and veggies
salt and pepper to taste. 


Stir Fry: Phase 1-4
Serves 2
Saute 16 ounces of chicken with garlic powder and ginger to taste. Add 4 cups of veggies any that you like from Phase 1 list. Colored peppers, celery, green onions, red onion. Be creative. Stir fry till tender.
Sauce:
1/4 cup Walden Farms Asian Dressing
1/4 cup Walden Farms Sesame Ginger Dressing
Sprinkle of low sodium soy sauce and if you like it sweeter a touch of stevia.
Stir together and heat with chicken and vegetables.


Oatmeal Pancakes: Phase 3-4 ONLY Breakfast.
Serves 3
Put ingredients in processor or blender.
6 egg whites
1 cup of oatmeal
1 cup low fat cottage cheese
1 tsp. or to taste stevia depending on sweetness you desire.
1 tsp. vanilla
Blend till smooth. Cook in pan with nonstick cooking 
spray. Makes nine pancakes, 3 per serving.
Enjoy with fruit on top or on the side. 
Walden Farms Maple Syrup.


Thanks D. & C., You have done amazing!! Congratulations on your success!!

Hidden Sugars

How hidden sugars are hijacking your good health
May 17, 2012

SALT LAKE CITY — For one day Jessica LaRoche, a registered dietitian employed by Harmons, tried to follow the American Heart Association's recommendation for added sugar intake — for women, six teaspoons a day.
She says it wasn't easy.
"Foods that I commonly consume I had to trade off for other items," she said, "things like yogurt, even some granola bars that I would normally have. I had to watch and make different choices that day."
That's because so many foods that aren't sweets — processed foods like ketchup, pasta sauce, cereal and yogurt — have added sugar.
"Some of the healthier items that you think you're eating still can have a lot of added sugar," LaRoche said.

"Just because something says 'low-fat' doesn't mean its low sugar," dietitian Jessica LaRoche says in an interview with KSL News.

There were some surprising finds when she picked a few items off the supermarket shelves to illustrate the point to KSL News:

• A barbecue sauce with four and a half teaspoons of sugar per two tablespoon serving
• A fruit yogurt with eight teaspoons of sugar in a sixteen ounce container
• A raspberry salad dressing with more than a teaspoon of sugar per serving and no real raspberries
• A box of cereal often found in the health food aisle with four teaspoons per cup

"Just because something says 'low-fat' doesn't mean its low sugar," LaRoche said.
All that extra sugar adds up.
The American Heart Association estimates Americans eat 71 pounds of sugar a year — many times more the recommended daily allowance. One USDA report puts the number at 140 pounds. The USDA estimates most of that comes from soft drinks and sweets, but one-fourth comes from prepared foods.
High sugar intake has been linked to obesity, diabetes and heart disease, LaRoche says.
A not-so-sweet past
Before she was a dietitian, LaRoche was a Navy cryptologist with a sweet tooth and less-then-model eating habits.
"I just ate whatever I want whenever I wanted." And it showed, she says, when she had blood tests, in things like cholesterol levels.
Then she took up running and changed her diet. Her cholesterol and triglycerides dropped. Her blood pressure and heart rate went down as well.
"I'm sure a lot has to do with upping the exercise. I don't think you can really separate out diet and exercise. They go together," LaRoche said.
Her healthier lifestyle lead to a second career in nutrition. She encourages people to eat more whole foods and watch extra sugar.
That means reading labels.
Understanding nutrition labels
Nutrition facts on packaged foods lists total sugar, both added and natural. Fruit and dairy have natural sugars. So all apple sauces, with and without added sugar, will show some sugar content.
Ingredients include only added sugars, listed in descending order of amount.
It gets tricky, though, because sugar comes in many forms — sugar, invert sugar, fruit juice concentrates, corn sweetener, corn syrup, molasses, cane juice, cane syrup and agave, among others.
Then there are the "ose" sugars, like dextrose, fructose, glucose and fructose. Because total sugar content may be divided among many different sweeteners, those ingredients may appear farther down on the list.
So, labels tells you how much total sugar you're eating but not always how much added sugar. For LaRoche and everyone else, that makes trying to follow the American Heart Association's sugar guidelines that much more complicated.
Do you have to be a cryptologist to figure it all out?
LaRoche laughed at that question. "Even they can't figure it out," she said.

No Excuses