Trying to Lose Weight?

Losing weight is a matter of balancing your calories. You can’t eat
and drink more than you burn and lose weight. It takes approximately
3,500 calories to gain or lose one pound of fat. To lose about one
pound per week, you could eat 250 calories less per day and do extra
activity to burn 250 calories more per day. However, each person’s
body is unique. See how your body responds during several weeks of
eating less and/or being more active. A safe rate of weight loss is
generally considered one-half pound to 2 pounds per week.

Blood Pressure

Studies show that consuming too little potassium may be as big a risk factor for high blood pressure as eating too much sodium. To prevent high blood pressure, choose a healthy eating plan that includes plentyof foods rich in potassium and low in sodium.

For sodium, if you eat a lot of salted foods, processed foods and table salt, consider reducing your intake. Potassium-rich foods include many fruits and vegetables such as potatoes, bananas, cantaloupe and cooked dark green vegetables such as spinach.

Jiffy Mix Recipe Book Online

Do you use Jiffy Mix? Here's an online cookbook they publish--lots of good ideas!

http://www.nxtbook.com/nxtbooks/chelsea/recipebook/#/0

Healthy Dip for Veggies

Looking for a healthy dip for the holidays?

 For a quick and healthy dip, combine 1 cup plain nonfat or low-fat yogurt with 1 teaspoon lemon juice, a clove of minced garlic, and 1 tablespoon fresh dill.

Store in the refrigerator for several hours or overnight. Use as a dip for fresh veggies, including sliced red and green peppers, carrots, celery, broccoli, and cauliflower.

Sweet Potato Recipe for Thanksgiving

Mashed Maple Sweet Potatoes

I found this on the internet—it sounds so good! Perhaps one of my talented daughters will bring it to our Thanksgiving dinner….


A splash of cream and maple syrup add sweet richness, while black pepper adds kick. This serves 4-6 people, so if you have a crowd, you’ll have to double it (or more if it’s like our family!). It only takes an hour to cook. Or you can prepare it up to two days ahead of time—cover and refrigerate until ready to use. Reheat in a 350°F oven or in the microwave.

INGREDIENTS

3 pounds sweet potatoes

1/2 stick (1/4 cup) unsalted butter, melted
1/4 cup heavy cream, warmed
1/4 cup pure maple syrup, warmedPinch of ground cloves
Salt and pepper, to taste Additional black pepper and maple syrup (optional, for garnish)

INSTRUCTIONS

1. Preheat oven to 400°F. Pierce each potato with a fork, and bake until very tender, about 1 hour.

2. Remove and cool slightly. Halve potatoes lengthwise, and scoop out flesh into a large bowl. Mash with a potato masher or, for a smoother purée, force through a potato ricer. Stir in melted butter, warmed cream and syrup. Taste, and season with salt and pepper.

3. Transfer to a serving dish. Sprinkle a few grinds of black pepper and a generous drizzle of pure maple syrup. Serve.

Health Benefits of Spinach

Spinach is a nutritional powerhouse! It is low in calories but dense in nutrients including calcium, folate, iron, magnesium, vitamin C and vitamin A. Keep fresh spinach cool and minimize storage time.

Consider reduced-sodium canned and frozen spinach as other options if you can't eat it soon after buying it.

Extra Calories from Soda

Don't forget the calories in sugared beverages. One 12-ounce soda contains about 150 calories. Drinking three cans of regular soda each day, without eating less food or doing more exercise, can add up to about a 1-pound weight gain each week.

If you regularly drink sugared beverages, try cutting back. Start by switching part or all of your consumption to sugar-free drinks. Consider making your own flavored
beverage by simply squeezing fresh lemon juice into your water.