Day 1 - 20 seconds 

Day 2 - 20 seconds 

Day 3 - 30 seconds 

Ingredients

1/2  Head lettuce leaf

1 cup Kraft Lite Ranch Dressing

4 cups assorted cut-up fresh vegetables

            red bell & yellow bell paper strips

            cucumber slices

            snow peas

            mushroom slices

            celery sticks

            carrot sticks

            cherry tomatoes

            broccoli florets

            cauliflower florets

Directions

Line half a small bowl with lettuce for skeleton's hair and then fill with dressing.  Place bowl at one end of large tray or baking sheet for the skeleton's head.  Arrange vegetables on tray to resemble skeleton's body.

Via Kraft.com

http://www.kraftrecipes.com/recipes/skeleton-brain-dip-65180.aspx

We all know that you can find plenty of caffeine in a regular cup of coffee (80-150 mg per 6oz. cup of brewed coffee). But you might be surprised to learn that there is as much (or more) caffeine in common things you eat and drink throughout your day.  Here's a breakdown on the buzz found in common foods and drinks:

"Energy" Products

Coffee Drinks

Starbucks drip coffee: 240 mg per 12-oz ("tall") cup

Generic drip coffee: 135 mg per 8-oz cup

Instant coffee: 95 mg per 8-oz cup

Starbucks espresso: 75 mg per 1-oz shot

Generic espresso: 40 mg per 1-oz shot

Decaf coffee: ~ 5 mg per 8-oz cup

Tea

Black tea: 40 mg per 8-oz cup

Green tea: 25 mg per 8-oz cup

Bottled iced tea: ~25-40 mg per 20-oz bottle

Soda (per can)

Mountain Dew: 55 mg

Dr Pepper: 43 mg

Sunkist Orange Soda: 41 mg

Pepsi: 39 mg

Coke: 34 mg

A&W Cream Soda: 25 mg

Barq's Root Beer: 23 mg

Chocolate

Milk chocolate: 10 mg per 1.5-oz serving

Dark chocolate: 20 mg per 1.5-oz serving

Chocolate milk: 1 to 5 mg per 8-oz serving

Hot chocolate: 5 to 12 mg per 8-oz serving

Ice Cream and Frozen Yogurt

Coffee-flavored ice cream or frozen yogurt: 20-45 mg per half-cup serving

Chocolate ice cream or frozen yogurt: less than 5 mg per half-cup serving

Ingredients

• 3 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
• 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk)
• 1-1/2 cups water
• 1 cup uncooked steel-cut oats
• 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
• 1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
• 1/2 teaspoon cinnamon
• 1 tablespoon ground flax seed
• 1/4 teaspoon salt
• Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter (not factored into any exchange values provided.  Please check with your HE if adding additional garnishes).

Directions

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

Exchanges: 1 cup = 2 starch, .5 fruit

If you love chips like my family does but want to make sure you get the best bang out of your calories then I suggest you look into a new snack called Eat Your Vegetables chips by a great company called Snikiddy Foods.  First of all I LOVE the story behind this company.  

Snikiddy was founded in 2006 by a mom (Mary Schulman) and her mother.  And what does Snikiddy actually mean? Well it is a shorten way to say persnickety which means choosy or picky.   And Snikiddy Foods has picked only the healthiest of ingredients for this snack chip.  The first ingredient in Eat Your Vegetable chip is navy beans which is followed by other veggies like kale, sweet potatoes, and carrots ~ just to name a few.  They are non-GMO, gluten-free, vegan, and don't contain MSG.  These chips contain Vitamin A but not much sodium.   They are available in 5 flavors: Sea Salt, Sea Salt and Lime, Jalapeno Ranch, Italian Herb and Olive Oil and Sour Cream and Onion.  I personally found the Sea Salt and the Sour Cream and Onion to be our favorites.  They are full of flavor and even quickly became a favorite of the kids.  

13 chips in considered a serving of vegetables and count as 1 starch and 1 fat.  The fiber content is pretty darn good considering most chips don't offer any fiber - with these chips you get 3 grams of fiber per serving.  Now I am not suggesting we all turn to these chips for our vegetable source...I will always suggest consuming fresh veggies however if you are going to grab a chip for that crunchy craving this is a great option. As always, moderation is the key.  Keep mindful of how much you eat and I like to suggest getting some snack-size zip-lock bags and portion out the chips so you are keeping track of portion sizes.  

You can find these healthy chips at local retailer such as Target, Walmart, Whole Foods, The Fresh Market and many more stores.   You can also order them online at Amazon.   Be sure you visit their website so you can sign up for a free coupon too! 

Until next time...

~Angela Wilkinson

  Founder - Total Nutrition Technology

Halloween is usually full of fun and fright.  But what can be the most frightening about Halloween is all the candy, candy and more candy!  Don’t get me wrong, I enjoy a piece of candy here and there but the average trick-or-treater can consume over 3 cups of sugar (almost 2,400 calories) on Halloween.

Eek! But don’t fret – here are some tips and tricks to help your kids from overdoing it while still satisfying that sweet tooth:

Plan ahead and set limits

What about the candy, candy and more candy?

What tips & tricks do you have to help make your Halloween healthy and fun?

No time. No gym membership. No more excuses.  Check out POPSUGAR Fitness's full-body circuit workout. You can do it anywhere.  You don't even need any equipment...well maybe just a chair and a wall!  The workout takes about 20 minutes.  Be sure to remember to warm-up for at least 5 minutes first with a little light cardio.  Then just repeat each circuit 2 times...and you all done. 

Won't it be nice to check 'exercise' off your daily To-Do List!

via ~ Taste of Home

The Sad Truth About Diet Soda

Reblogged from rodalenews.com

Diet soda is filled with genetically modified ingredients and, despite the "diet" part, doesn't actually help you lose weight, according to a number of studies suggesting that it contributes as much to weight gain as regular soda.

The newest diet-soda downer? Depression, according to a new study from the American Academy of Neurology.

The researchers tracked 263,925 people between the ages of 50 and 71. For a year, investigators measured participant consumption of beverages like soda, fruit punch, and coffee. A decade later, study enrollees reported on whether or not they had been diagnosed with depression in recent years.

Even after researchers adjusted for physical and social factors that could contribute to depression (age, sex, race, education, and physical activity, for instance), they saw a strong link between soda consumption and depression. People who drank it were 30 percent more likely to suffer from depression than people who didn't, and people who consumed fruit punch were 38 percent more likely to develop depression. Those who consumed diet versions of those drinks had an even greater risk of depression than those who drank sugar-sweetened drinks.

"Our findings are preliminary, and the underlying biological mechanisms are not known," explains study author Honglei Chen, MD, PhD, a tenure-track investigator in the epidemiology branch at the National Institute of Environmental Health Sciences (NIEHS). "[But] they are intriguing and consistent with a small but growing body of evidence suggesting that artificially sweetened beverages may be associated with poor health outcomes."

Next time you need a pick-me-up? Consider one of these healthier alternatives (or one of our 8 Healthy Sodas) for a refreshing boost:

Coffee. The soda-shaming study wasn't all bad news. Coffee drinkers who enjoyed four cups per day were about 10 percent less likely to develop depression than their java-free peers. That’s no surprise, since coffee is rich in antioxidants and might even protect against diabetes.

Green tea. It delivers the caffeine kick you crave, plus a lot more. In addition to fighting cancer and lowering blood pressure, green tea is a natural brain booster: It contains an amino acid called theanine, which enhances mental performance, according Keri Glassman, RD.

Super smoothie. Whip one up at night, and save it to enjoy at work tomorrow. Fruits and veggies are natural mood lifters, but so is chocolate—toss in a dark variety for a healthy helping of caffeine. Need some suggestions, check out some of these awesome smoothie recipes.

FULL STORY LINK: http://www.rodalenews.com/effects-diet-soda

1. 1. Watch out for those BLTs...Bites, Licks & Tastes!  They can quickly add up unaccounted calories at the end of each day.
   
   
2. 2. No will Power? No worries.  Instead focus on developing "skill power".  Skill power will act as your armor helping you make the right choices.  Once you develop this skill achieving your goals will be a reality!

Via Amy Valpone Fox New Online Contributor

Kids will love these gluten-free, seasonal treats. 

Crunchy Apple Sandwich
Skip the bread and get fancy with your gluten-free alternatives! Enjoy the fruits of fall by slicing apples thinly to create a sweet and salty sandwich that isn't full of empty calories. This treat is no trick—your little ones will love to bite into such a chocolate-filled, fun snack.

Recipe: 
Cut an apple into 4 slices, top 2 apple slices with almond butter, granola and dark chocolate chips. Sandwich the other 2 apple slices on top of each prepared slice.

Baked Banana Chips
You can buy these pre-made at the store, but what’s better than the smell of homemade treats filling your kitchen? This recipe is easy enough for even your youngest child to have a hand in.  By making these banana chips yourself, you’re sure to get the perfect amount of flavor in every bite. Beware -- they’re addicting!

Recipe: 
1 large thinly sliced banana, 2 tablespoons freshly squeezed orange juice, 1/2 teaspoon ground cinnamon. Pre-heat oven to 350 degrees F.  In a large bowl, combine all ingredients; mix well to combine. Line a baking sheet with parchment paper, lay banana slices flat on the parchment paper and bake for 45 minutes.

Avocado Chocolate Pudding
I know what you’re thinking—avocado? In pudding?! But trust me—this is a chocolaty treat you don’t want to miss. Not only does the whipped avocado provide a gluten and dairy-free creaminess that can’t be beat, it’s chock-full of healthy vitamins that might just “trick” your children into thinking they are eating an unhealthy dessert.

Recipe:
1 large ripe avocado, 1 cup semi-sweet chocolate chips, 1 cup coconut milk, 1/4 teaspoon powdered sugar.  Combine all ingredients in a blender; process until smooth and creamy.   Place in the refrigerator until ready to serve.

Full articel: http://www.foxnews.com/health/2013/10/12/3-gluten-free-fall-treats/

Amie Valpone is a celebrity chef based in New York City and editor-in-chief of TheHealthyApple.com. Specializing in simple, gluten-free recipes, Amie has been featured in numerous magazines and on well-known websites, as well as TV. 

By incorporating these yummy, locally-grown and in-season crops into your daily routine, you’ll find the frequency of sick days goes down substantially (so you can use them for something way more fun). Not to mention, your taste buds will be happy campers, too. From the simple addition of some peppers to your salad to a quick afternoon snack of apple slices and pecans to a more complex pumpkin-carrot and ginger soup, you can add these goodies regardless of your level of skill (or amount of spare time). A smoothie incorporating pears and beets is another fun way to start the day, and thanks to our warm fall down here in the Carolinas, we’ve had another go round with tomatoes and strawberries. Throw a few strawberries in to your smoothie to help mask the earthy flavor of beets. So pull out your Pinterest and find some fabulous recipes and ideas that work in these in-season and locally-grown treats to help keep you healthy this winter.