Jan 29, 2010

Restaurant Nutrition Guides

Last week we were out of town on business and found ourselves eating at a few different restaurants. My husband is a Diabetic, and we should be watching what we eat, but it's hard when you're on the road...everything on the menu is so tempting. Yes, many restaurants are taking care to have items on the menu that are healthy choices, but I've often wondered if there are ways to plan ahead.

SO, I did a little search today to see I could find a few sites that list restaurants, and offer their nutrition guides...and here's what I found...hope these will be as helpful to you as they are to me:

Diabetes Daily Restaurant Nutrition Guides
Restaurant Nutrition Facts at dietfacts.com (a huge list!)

These two lists alone should be adequate if you want to plan ahead, and have a good idea of what foods are available when you're vacationing or on the road.

Updated 3/22/16

Jan 21, 2010

A NutriSystem Alternative Using My Own Foods?

In the past, I have lost a nice amount of weight doing NutriSystem. I'm grateful for the weight I lost, but was surprised at how easy it was to put much of that weight back on again. It is more because of eating foods that are not as low in glycemic index as NutriSystem than anything else, because I don't consider myself to be a big eater or one to snack a lot.

I have challenged myself to lose that weight again, and put the program I am using at another location on the web. The title is Replacing NutriSystem Your Own Foods - A Complete Weight Loss Program. This isn't meant to imply that what NutriSystem offers is bad, I appreciated the weight lost on the program...just wanted to see if there was an alternative way to do a similar thing. See what you think when you visit here.

Again, I liked the orderly way NutriSystem was laid out and may consider it again one day, just want to see how I'll do on my own.

Related Post:

Doing NutriSystem Gluten Free (With Correction)

Updated 3/22/16

Jan 13, 2010

Tuna Casserole - Tuna and Pregnancy

We enjoy a relatively healthy tuna casserole that I just made a couple of evenings ago. This is how I make the dish to feed my family of 3:


  • 6 Oz. of Whole Grain Pasta - Penne, Macaroni, any noodle you like 
  • 2 Cans of Tuna. 
  • 1 Can of Cream of Mushroom Soup, Condensed 
  • 3/4 Cup of Water 
  • 1/4 Cup Wheat Germ 
  • 1/2 teas. of Basil 
  • 1 T. Garlic Powder


So easy, cook the pasta. While the Pasta is cooking, mix all of the other ingredients (except Wheat Germ) together in a microwave safe casserole bowl or dish. Mix in the pasta after it has cooked and drained. Stir well, sprinkle the Wheat Germ over the top, then cook in the microwave on high for 15 minutes.

I serve mine with a nice tossed salad.

Oh you're wondering about the tuna and pregnancy part of the title...some have said that it isn't safe to eat tuna or seafood while pregnant because of high mercury content. 

I would like to suggest that you look into the possibility that avoiding tuna and certain seafood may be depriving you and your baby of vital nutrients...though mercury content is a real concern. There are fish that have high mercury content, such as shark, mackerel and swordfish. The size/age of the fish can determine how much mercury is in smaller fish. Do your homework, look into how depriving yourself entirely of seafood may lead to depression and lack of certain helpful nutrients and oils in their natural state. 

Enjoy the tuna casserole recipe!

Updated 3/22/16

You Can Still Eat Salt, Just Use...

...Sea Salt. And eat it in moderation. Sea Salt still has all the minerals intact and rather than raise blood pressure tends to keep it stable, or some say even lower it a bit. The problem with table salt is that all the good minerals have been removed from it, and the salt goes through a bleaching process.

This is another case in which something in it's natural form, within reason, is better for you than what you may be buying in your supermarket. It is great to see that a few companies, most notably some of the companies that make soup, are changing over to sea salt rather than "regular" salt.

2400 milligrams of sodium is the recommended daily amount (RDA) that should be consumed, less than a teaspoonful.

Excess salt causes the body to retain water because the kidneys are not able to keep up, and increases pressure on the circulatory system, increasing blood pressure. 

Updated 3/22/16

Jan 9, 2010

Time for Cabbage Soup Diet Talk Again - Recipe

Every year around this time, I give thought to trying the "Cabbage Soup Diet" to take off the extra pounds gained during the holidays quickly. I have done this before, and the first day or so, I do enjoy the soup, then begin to tire of it, and it does "keep you going", it's a good cleanse.

I am considering doing it again next week, just to jump start some weight loss that is needed, then get back on track by eating moderately and walking. I did NutriSystem last year and did lose quite a bit, but gained a good bit back over the past month. Here's what I've just read, thought I'd share it here with you:

Cabbage Soup Diet – The Recipe and 7 Day Diet Plan
By: W. Darren

At first glance, the recipe can be considered a very simple one. And it is. It was designed to minimize carbohydrates as well as caloric intake. Although some people comment on the Cabbage Soup Diet as merely losing water weight as opposed to true fat loss, the soup can be effective if it is only done the right way.
The recipe for the Cabbage Soup Diet is as follows:


  • 6 large green onions
  • 2 green peppers
  • 1 or 2 cans of tomatoes (diced or whole)
  • 3 Carrots
  • 1 Container (10 oz. or so) Mushrooms
  • 1 bunch of celery
  • Half a head of cabbage
  • 1 package Lipton soup mix
  • 1 or 2 cubes of bouillon (optional) [may I suggest low salt]
  • 1 48oz can V8 juice (optional)
Cooking the Soup
The soup is prepared by cutting the vegetables into tiny [personally I like bigger chunks and chew well] pieces. Place them in a pot and boil with the onion mix soup as the liquid base. V8 juice is also recommended. After boiling, let it simmer for a few minutes. You can let the vegetables simmer until tender but if you want it chunky, you have the option of turning the heat after a few minutes. Some people have made different varieties of the soup, giving an Indian twist to the dish by adding curry. Some people also place different herbs like parsley or sage to give it aromatic flavor. 

The 7 Day Diet Plan

First Day

The first day is reserved for fruits. Any kind of fruit can be eaten, except bananas. The dieter can have as much as soup as he or she wants together with the fruit. On the first day, water is the preferred drink although cranberry juice and plain tea (without any kind of sweetener) are also allowed.

Second Day

On the second day, vegetables are the food of choice. You can eat them raw or cooked with no calorie or carbohydrate content. The diet restricts vegetables like beans, corn and peas. The diet suggests taking in as much cabbage soup as the dieter can muster. For dinner, the dieter is allowed one baked potato with little butter. However, the dieter is not allowed any kind of fruit on the second day.

Third Day

The third day is the merging of days one and two. The dieter can have as much fruit and vegetables as well as the cabbage soup on this day. However, he or she is not allowed a baked potato.

Fourth Day

The dieter can eat as many as eight bananas today as well as milk (should be skimmed). The cabbage soup is still the main course however for all three of the day’s meals.

Fifth Day

Beef is introduced on this day but only up to ten to twenty ounces and raw tomatoes can be eaten but it should not exceed six tomatoes in all. Drink as much as eight glasses of water today. The cabbage soup intake can be reduced to only once a day.

Sixth Day

The dieter can eat as much beef and vegetables today. And your cabbage soup intake can be only once a day.

Seventh Day

On this day, brown rice is the first truly carbohydrate rich food that can be taken by the dieter. The soup should still be taken once a day and fruit juices and vegetables are also advised to be part of the diet today.

Disclaimer: Please consult with your doctor before trying a diet like this, it is not safe for everyone. For example, diabetics may experience dangerous lows in blood sugar, etc.

Article from a site I owned called Selling With Articles. The link that was available no longer leads to the author's site.

Updated 3/19/16 

The Depression and Food Connection

We have just come out of the holiday season which many say is a time of year that is depressing for many. Depression can come from many things, missing a loved one that used to be present during the holidays, placing unrealistic expectations on ourselves, not remembering what the Christmas season is really all about, and on the list goes. Recently I received an email about the connection food can have with causing depression that I'd like to share with you.

A diet heavy in processed and fatty foods increases the risk of depression, according to British research published. Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression.

They compared participants -- all civil servants -- who ate a diet largely based on "whole" foods with a second group who mainly ate fried food , processed meat, high-fat dairy products and sweetened desserts.

Taking into account other indicators of a healthy lifestyle such as not smoking and taking physical exercise , those who ate the whole foods had a 26 percent lower risk of depression than those who ate mainly processed foods.

People with a diet heavy in processed food had a 58 percent higher risk of depression.

The researchers put forward several explanations for the findings, which are published in the British Journal of Psychiatry .

Firstly, the high level of antioxidants in fruits and vegetables could have a protective effect, as previous studies have shown higher antioxidant levels to be associated with a lower risk of depression.

Secondly, eating lots of fish may protect against depression because it contains high levels of the sort of polyunsaturated fatty acids which stimulate brain activity.

And they said it was possible that a "whole food" diet protects against depression because of the combined effect of consuming nutrients from lots of different types of food , rather than the effect of one single nutrient.

The researchers concluded: "Our research suggests that healthy eating policies will generate additional benefits to health and well-being, and that improving people's diet should be considered as a potential target for preventing depressive disorders ."

The study was carried out on 3,486 people with an average age of 55, who worked for the civil service in London.
How often do we have to be reminded of these basic facts? As often as it takes.
Wishing you the best of health in 2010!

From and email sent to my by Wholefood Farmacy

Updated 3/22/16

Jan 4, 2010

Iron Chef Takes On White House Vegetables

Last night while many here in NJ were watching the New York Jets defeat the Cincinnati Bengals (37-0!), we all gathered around the TV to watch a battle for the best using vegetables, greens and herbs from the White House garden. The contenders were Mario Batali and Emeril Lagasse against Bobby Flay and the White House Executive Chef, Cristeta Comerford. Usually we record anything Iron Chef to our DVR to watch when we're ready, but this event we watched live.

We started out at the White House with Alton Brown introducing First Lady Michelle Obama in a very special guest appearance, inviting the chefs to take anything from the garden..with care, of course. It was the first time I'd seen the garden in full bloom, and it was beautiful! I guess the show must have been recorded some time ago, as nothing at the White House would have survived the recent cold and snow.

The kitchen was a frenzy of activity, as always, a few mishaps, like a burned fried turkey on the Batali/Lagasse team, but they managed to compensate for the damages and present some beautiful dishes to the judges.

The winning team was, as I expected, White House Executive Chef Comerford and Bobby Flay...I mean how can you let a White House Chef lose? Seriously though, I believe their dishes focused more on the ingredients from the garden, and the unique dessert which incorporated Sweet Potatoes, the one food from the White House garden that Michelle Obama said was a Presidential favorite, was the icing on the cake for this team.

If you go to the Iron Chef America: Food Network right now, you should find the information and other features about last nights event...but later, it may move off the front page of the site and you'll have to search a bit.

Updated 3/22/16