Smart Super Bowl Snacking Ideas!

Excited for Super Bowl Sunday? The Super Bowl is one of the biggest eating/snacking festivals of the year for many Americans!
The average American consumes while snacking during the Super bowl about 1,200 calories. This doesn’t include meals or drinks!
Did you know that Americans pack away 11 million pounds of chips on Super Bowl Sunday!!

The question is: What can you do?
Stay away from all the wings, guac, chips, and beer while cheering for your favorite team?! Let's be realistic, that’s certainly not gonna happen!

Here are some ideas to snack smarter…

1. Warm Spinach-Artichoke Dip: A sneaky, low-cal way to get your family to eat iron-rich spinach and beans! Ingredients: Olive oil, lima beans, cream cheese, Tabasco sauce, capers, mustard, artichoke hearts, frozen spinach, mozzarella cheese, Parmesan cheese, green onions, lemon juice
2. Pistachios :Yes, pistachios are high in fat, but it’s healthy fat. With all the other food options around, pistachios can help you slow down because it takes time to remove that shell and you won’t be mindlessly munching. Adding to this snack strategy: Keep a bowl in sight that has the shells that were removed, seeing how much you’ve already had might just curb how much you eat during the game.
3. Pizza! Frozen pizzas can be great (and less expensive than what you’d pay from a traditional pizza chain!). The BBQ Recipe Chicken pizza is a really good, unique, and may very well appeal to those guests who would normally crave wings instead.
4.  White Bean Dip: A strong-flavored dip is a great trick because it makes you feel satiated, it won’t break the bank in terms of calories, and you can pair it with heathier chips.
5. Chicken Chili: While there are plenty of vegetarian chili options, sometimes the mood strikes for something a little heartier. Substituting ground chicken for beef brings the same traditional flavors and textures of the classic chili you crave, just lightened up for your healthy diet.
6. Cucumbers With Ranch Greek Yogurt Dip: Rethink ranch dip by substituting Greek yogurt for sour cream and mayonnaise. Instead of the powdered spices and salt, quickly chop up some chives, parsley, and garlic for cucumbers with ranch Greek yogurt dip. There is so much flavor packed in these fresh herbs; only a little salt is needed to satiate your palate.
7. Bloody Marys: there's nothing better than a delicious Bloody to kick off game day! They give you a serving of veggies, and when made fresh, they're already one of the healthiest cocktail options available.
8. Roasted Tomato Hummus: Whip up a batch of roasted tomato hummus, you'll be making it well beyond Super Bowl season. Ingredients: 4 garlic cloves, 1 teaspoon salt, 2 cans chick-peas, drained and rinsed, 2/3 cup well stirred tahini, 1/4 cup fresh lemon juice, 1/2 cup olive oil and  1/2-1 cup roasted tomato... Add all of the ingredients to a food a processor and blend until smooth.
9. Eggplant Stacks: If you need a more substantial snack, try making  eggplant stacks. The heartiness of the eggplant makes it a great meat replacement, and the fresh basil and mozzarella add flavors that take center stage. Ingredients:  3 tablespoons extra-virgin olive oil
   1 tablespoon minced fresh rosemary
   1 garlic clove, minced
   1/2 teaspoon salt
   1/4 teaspoon freshly ground black pepper
    2-pound eggplant, trimmed and cut into six 1/2-inch slices
   4 1/4-inch thick slices fresh mozzarella (about 4 ounces)
   1 large beefsteak tomato, cut into four thick slices
   4 large basil leaves, plus more for garnish...
   Directions
   Makes two appetizer servings.
• Heat the grill to medium (or the oven to 400 degrees Fahrenheit).
• In a blender or food processor, combine the olive oil, rosemary, garlic, salt, pepper, and 2 tablespoons of water. Puree.
• Brush the eggplant slices with the olive oil mixture and let stand for 5 minutes.
• Grill, turning occasionally, until they just begin to soften (or bake on a greased baking sheet for 12 to 15 minutes).
• Place the cheese on 4 slices. Put the tomato slices on a piece of aluminum foil on top of the grill to warm. When the cheese begins to melt, transfer the eggplant slices to a platter. Top the cheese slices with a basil leaf and a warm tomato slice. Top each with another cheese-topped eggplant slice and tomato. Top both with a basil leaf and a plain eggplant slice. Serve hot.
10. Goat Cheese Spread: Give your party a bit of a tart kick with  light goat cheese spread. This versatile spread works on fruit and crackers. Ingredients: 1 sprig chopped fresh rosemary
    1 sprig chopped fresh thyme
    2.5 ounces chèvre (soft goat cheese)
    2 tablespoons plain Greek yogurt
    1 teaspoon olive oil
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    Directions
• Chop all of the herbs and set aside.
• Mix the chèvre, yogurt, and olive oil into a small bowl.
• Add the herbs, salt, and pepper to the bowl. Mix together.
• Serve with celery sticks and garnish with any extra rosemary.
 

Happy munching!

Foods That Help Relieve Constipation!

A diet that's too low in fiber may be to blame for your slow bowel movement. Constipation can means different things to different people. Medically speaking, constipation usually is defined as fewer than 3 bowel movements per week. And yet, for many people, it simply means infrequent stools, hard stools, difficulty passing stools, or a sense of incomplete emptying after a bowel movement.
The causes and reasons of each of these “types” of constipation are different. 95% of adults have bowel movements between three and 21 times per week, and this would be considered normal.While having a bowel movement once a day is common, it can vary person to person. The number of bowel movements generally decreases with age. Some people can have a movement two times a day, others may go two times a week.

It is important for women to know that most people are irregular and do not have bowel movements every day or the same number of bowel movements each day.

And the question now; Has anyone really tried a high fiber diet and did this work for you?
You can increase your fiber intake and find that you got worse constipation! Don't worry. This can happen only if  you don't drink enough water! When you start a high-fiber diet, you should drink more and more water.
Think of your Intestines as a ''sponge'', without water it get's dried up and hard and that's what you will have in your intestine, a dried up, hard sponge, if you don't drink PLENTY of fluids with a high fiber diet. And let's just say it can be extremely painful.

The average adult needs between 25 and 30 grams of fiber a day. And this is less than most of us typically eat. But to avoid bloating and cramping, you don't want to suddenly go from eating 10 grams of fiber to 25 in a day. Add more fiber-filled foods to your diet gradually, and be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.

Some inexpensive examples of constipation relief foods

• Try Berries as a Treat: For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams. Berries also are low in calories, so you can eat a big bowl of plain berries with low-fat whipped cream as dessert or toss them on your breakfast cereal, or mix them in pancakes.

• Beans: Beans can provide twice as much fiber as most vegetables, and making them a regular part of your healthy diet will help ward off constipation. A half-cup serving of navy beans will provide 9.5 grams of fiber, while a similar size serving of kidney beans provides 8.2 grams. Beans can be tossed into any number of salads, soups, casseroles, and pasta.
• Popcorn: Popcorn is a great low-calorie way to get more fiber in your diet, especially if a lack of fiber is your constipation cause. However, if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped or a healthy variety of microwave popcorn( some microwave popcorns are butter-flavored and low-fat.) Popcorn is a whole grain, and increasing the whole-grains in your diet is an effective constipation remedy.
• Dried Fruit: Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as a constipation remedy. “Prunes, in particular, are great because they not only are high in fiber, but also contain sorbitol, which is a natural laxative,” . Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar. Fiber isn’t digested and so it retains water as it passes through your gut. The water softens your stool, helping to relieve constipation.
• Start Your Day With a High-Fiber Cereal: Years ago high-fiber breakfast cereals tasted like cardboard, but not anymore. There are so many wonderful high-fiber cereals now. Choose a cereal that has at least 5 grams of fiber per serving. If your favorite cereal doesn’t have a lot of fiber, add your own: Sprinkle a few tablespoons of wheat bran or flaxseed on top. If lack of fiber is a constipation cause for you, starting the day with a bowl of high-fiber cereal is a smart move.
• Nuts: Among the best are Brazil nuts, peanuts, and walnuts. A 1-ounce serving of almonds provides 3.3 grams of fiber, while a similar size serving of pistachios will provide 2.9 grams of fiber, and pecans 2.7 grams. However, nuts come with a caution: Watch how many you eat because nuts are calorie-dense. Here is a trick to figure out how much to eat: Cup your hand and only fill the palm part.

Quick remedy:

When you want fast and healthy constipation relief, you don't need to reach for a harsh chemical laxative.

Epsom salts are natural home remedies for constipation that are safe and really work. They can reverse constipation effectively, but should not be used frequently or your body could become dependent on them.

 

How to Drink Epsom Salt for Constipation

•  Dissolve two to four level teaspoons of Epsom salt in an 8-ounce glass of water for adults and children aged 12 and older.
• Dissolve one to two level teaspoons of Epsom salt in an 8-ounce glass of water for children aged 6 to 12 years.
• Drink the entire glass in one sitting

 

Tips &Warnings

• The Mayo Clinic states that bulk-forming laxatives which are essentially fiber supplements are the gentlest on your body and the safest to use long-term.
• The Mayo Clinic warns consumers of the dangers of self-treating with over-the-counter laxatives.
• Epsom salt is not a long-term treatment for constipation and should not be used for more than one week without consulting a doctor.
• The Mayo Clinic advises users that Epsom salts laxatives can cause "bloating, gas, cramping, choking or increased constipation" if not taken with enough water

 If you have constipation more than occasionally or have severe pain or bleeding, you should definitely see your doctor. These are possible signs of serious digestive disorders
 

Stay Warm In Cold Winter Days!

Every year during the winter,hundreds of people die because of cold weather. They’re victims of hypothermia(condition which sets in when the deep body temperature falls to 950F or below).
Those most vulnerable are the elderly and young kids. Infants in particular can be affected if they’re changed, bathed, or left in cold surroundings. Whatever the reason is, it's cold and you need new ways for keeping yourself and your family warm. 
But first, you have to know that hypothermia isn’t the only danger. Cold weather also makes people, especially older people, more vulnerable to heart attacks, strokes, and pneumonia. To help protect against these, you should keep your home warm, dress properly, and eat well.
And here are some more ways:

 

1-Warm Your Home:

• Try to keep the temperature in the rooms you use as close to 70F (22C) as possible, and not lower than 65F (19C).
• Don't use an electric blanket with a hot water bottle, or for a person that is incontinent.
• If fuel bills are a worry, you could move your bed into the living room and keep just that room warm.
• Use clear shower curtains over the windows that receive sun light. This will keep the cold air out, and the warmth from the sun will heat your house without cold air coming in. You could also cover your windows with clear plastic sheets and make it airtight.

• Let as much sun hit your house as possible. Check for obstructions (plants/sheds) that might keep the sun's rays from reaching your house. Remove items leaning against walls on the sunny side of your house. (Ideally, put them back again at night for additional insulation).

• Put down a rug or carpet. Rugs and carpets help prevent heat loss through the floor. They are generally warmer to the touch than wood or stone and so offer a warmer surface to walk on.
• Cook...Bake cookies or a pie. Your oven will help to dry the air and heat the kitchen. The kitchen will be warm while you are cooking, and then you can have a great home cooked meal too! Limit cooking that gives off steam, as this will increase the humidity in the air and make your house damp. Lowering humidity in the winter time helps you to feel warmer.
• Light candles can produce a lot of heat, just be mindful of where they are placed and do not leave them unattended. A trip to most any grocery store or discount store can provide you with a number of candles cheap

2- Warm Yourself:

 

Whether something is warm enough for you depends on your metabolism (how easily do you get cold and how difficult is it for you to warm up once you get cold) and your lifestyle (do you walk, wait for a bus, drive a car, park outside at either end of your commute).

• Drink warm beverages. Warm beverages will raise your core temperature. The process can be very relaxing and even stimulating. Make a cup of tea or coffee. Sip on some warm broth.

• When it’s cold, it’s very important to dress warmly, and to protect your head, hands and feet. Several layers of light clothing made from natural fibres, cotton or wool, for example, will help trap your body heat more effectively than a few layers of heavy clothing.
• Wear gloves, a couple of pairs of socks, a scarf, and a hat even indoors! as 20% of the body’s heat is lost through the head. You may think you look silly, but at least you’ll be warm.
• Dress well in bed too. Wear socks, a dressing gown, gloves, and most important of all, a night cap. Duvets keep the heat in better than conventional blankets.

3- What to Eat:

The body needs proper fuel to protect its ‘thermostat’, and an ideal diet should include protein foods such as meat, fish, eggs, and cheese, plus green vegetables and potatoes.

•  Porridge makes a good start to the day. Try to arrange frequent small meals including at least one hot meal every day.
• Hot soups are also very good, as are complete ‘meals in drink’ such as Complan.
• Keep a flask with a hot drink by bed at night. Before the cold weather arrives, try to build a stock of items such as tinned fish in oil, tinned fruit and vegetables, long life milk, cracker biscuits and tinned meat and pies.
• Buying one item a week will help spread the cost. If your budget is small, vitamin pills, food supplements, and soups can be useful.

4-Exercise:

 

One of the best ways to keep warm is to exercise. It stimulates circulation and keeps the blood flowing to all parts of the body.

 

• If at all possible, go for a walk outside everyday, even if it’s just around the block or down to the local shop.
• If you do have to stay inside, try not to spend all day sitting down.Be active. Moving around produces body heat! The more active you are, the better your blood circulation will be. This means that warm blood gets to your fingers and toes, keeping them warm.
• 20 minutes of vigorous exercise can warm you up and keep you warm well after the exercise session. Plus, a healthy body is generally more tolerant of the cold.

5-When You Need to Go-Out:

• When you're shopping for a new winter coat, look at long ones instead of jackets, as they can help keep your legs warm.
• Like we said about indoors; wear warm clothing with several layers and take special care to keep your head, hands and feet warm. Wear a windproof and waterproof outer layer, and thick waterproof shoes or boots.
• Warm boots and Gloves or mittens for your feet and hands (Hint: mittens are warmer than gloves, because fingers retain more heat when they touch each other.)
• Nothing chills you like wet skin. It’s very important to keep dry, because you lose far more heat when the body is wet. If you’re going some distance, always take a change of clothing.
• Take nuts, raisins, chocolate, or other high carbohydrate snacks, they provide calories for heat production.
• Drink warm liquids to keep a balance fluid level, but avoid alcohol.
•  are critical, you can get Sorels and Sorel-type boots that are very warm. As well, be sure that you always have something with you to cover your ears and face, even if it isn't cold in the morning.

6- After showering:

Do you experience that fear at the end of your hot shower because you know you will be freezing once you open the door/curtain? Don't worry because here are some helpful steps for you to follow so you can enjoy your showers on cold days:

1. Make sure the hot water is on. You don't want to step into a shower which jets icy water all over you.
    
2. Take both hair towel and body towel into your bathroom and hang them over the door of the shower. If you leave them outside the shower, you will have to open the door to access them and the cold air from outside the shower will freeze you!
    
3. Have your shower and wash your hair quickly. While you may enjoy hot water more, it dries out your skin.
    
4. There will be lots of steam when you are finished. This will keep you warm. Squeeze the water from your hair using your hair towel. Drape the towel over your head. This will keep any heat which could escape from your head, trapped close to your body still.
    
5. Wrap yourself in your towel before stepping out of the shower.

More Tips

 

• Make sure you are dry before you're out of the shower. Otherwise the water on your skin will evaporate, taking your body heat away with it.
• Drape your clothes over a radiator for a few minutes to heat them. Be sure to keep an eye on them, or they may burn.
• Avoid keeping the water really hot the whole time, turn it down near the end.
• Your towels should be hot and dry before use. Try putting them in the dryer right before you shower, though be aware that this is environmentally unfriendly because dryers are extremely high in electricity usage.
• Try putting an ice cube in your mouth. This will help lessen the shock of the colder air.

Have a nice Weekend! ツ