I made quick chicken burgers for dinner tonight
1 lb ground chicken
1/2 gala apple small dice
1/4 onion small dice
mix together
and you guessed it--grill it on the forman grill!
YUMEEE!!
Enjoy
Dawn
Saturday, January 29, 2011
Thursday, January 27, 2011
Tarragon chicken
This couldn't be easier to make.
You all know I LOVE my Forman grill. I grill the chicken with garlic, salt, pepper and tarragon on it.
In a pan I put a dab of butter and a little flour to make a rue. (if you are scared of the rue, u can use a bit of corn starch at the end.
add a tsp of minced garlic and saute to the side of the rue.
mix together and add 1 heaping tbsp of tarragon.
Add about 2 cups of chicken stock and allow to boil.
It should thicken from the rue.
Turn heat down to simmer.
add the chicken and simmer for 10 mins. I also add another sprinkle of tarragon in the sauce.
I serve it with brown rice, a veg. and of COURSE APPLESAUCE!!
YUMEEE!
Enjoy
Dawn
You all know I LOVE my Forman grill. I grill the chicken with garlic, salt, pepper and tarragon on it.
In a pan I put a dab of butter and a little flour to make a rue. (if you are scared of the rue, u can use a bit of corn starch at the end.
add a tsp of minced garlic and saute to the side of the rue.
mix together and add 1 heaping tbsp of tarragon.
Add about 2 cups of chicken stock and allow to boil.
It should thicken from the rue.
Turn heat down to simmer.
add the chicken and simmer for 10 mins. I also add another sprinkle of tarragon in the sauce.
I serve it with brown rice, a veg. and of COURSE APPLESAUCE!!
YUMEEE!
Enjoy
Dawn
Sunday, January 23, 2011
Berry Cobbler
This was super duper easy to make and oh so YUMEEE!!!!
I put about a 1/2 cup whole blueberries, 1/2 cup blackberries and 1/2 cup strawberries in a pan.
I added about a 1/2 inch of water to the pan.
I sprinkled splenda over the top of the berries in a thin layer.
I added 1 tablespoon of cornstarch
I brought them to a boil and transferred into a baking pan.
DUMPLINGS
I put about a cup of whole wheat flour in a bowl added 2 turns of a salt grinder, 2 tsps of sugar, 1/2 tsp baking powder.
Add water enough to make a thick batter.
Mix with hands. Grab small balls of batter and drop on top of the berries.
Bake 25 mins on 400.
Served over butter pecan ice cream.
YUMEEE
Enjoy!
Dawn
I put about a 1/2 cup whole blueberries, 1/2 cup blackberries and 1/2 cup strawberries in a pan.
I added about a 1/2 inch of water to the pan.
I sprinkled splenda over the top of the berries in a thin layer.
I added 1 tablespoon of cornstarch
I brought them to a boil and transferred into a baking pan.
DUMPLINGS
I put about a cup of whole wheat flour in a bowl added 2 turns of a salt grinder, 2 tsps of sugar, 1/2 tsp baking powder.
Add water enough to make a thick batter.
Mix with hands. Grab small balls of batter and drop on top of the berries.
Bake 25 mins on 400.
Served over butter pecan ice cream.
YUMEEE
Enjoy!
Dawn
Friday, January 21, 2011
Tilapia
Fish scares me! I do not like to cook it usually bc it does not ever come out tasting like anything but I tried baking tilapia last week and it was super yumeee and super easy!!!
Place tilapia in baking pan
sprinkle with thyme and garlic powder
Thinly slice tomatoes and place on top
bake until white and flaky
I served it with rice pilaf and apple sauce
YUMEEE
Enjoy
Dawn
Place tilapia in baking pan
sprinkle with thyme and garlic powder
Thinly slice tomatoes and place on top
bake until white and flaky
I served it with rice pilaf and apple sauce
YUMEEE
Enjoy
Dawn
Sunday, January 16, 2011
HOW TO ENTER BOOK GIVEAWAY
I will be giving away a copy of My Darling Teddy Bear on February 15th.
This book was written by myself and my daughter. It is an entertaining book about a little girl and her cat Teddy. Teddy loves ice cream and gets into some mischief when the ice cream truck comes to the house. Sophia, his little girl, shows him love and compassion when she figures out what he has been up to.
More copies of the book can be purchased at
www.xlibris.com/MyDarlingTeddyBear.html
To enter to win:
Follow us on twitter @mimimama72 (1 entry)
Follow us on facebook My Darling Teddy Bear (1 entry)
Like yumeeemama by clicking the like button in the comments (1 entry)
Share Yumeeemama via twitter (2 entries)
Share Yumeeemama via Facebook (2 entries)
Retweet the following on twitter. (1 entry)
RT @mimimama72 CHILDREN'S BOOK GIVEAWAY Visit http://yumeeemama.blogspot.com for details.
MOST IMPORTANTLY-- You MUST leave a comment telling me which entries you have completed.
All entries will be entered into random.org to pick the winner.
GOOD LUCK.
DAWN
This book was written by myself and my daughter. It is an entertaining book about a little girl and her cat Teddy. Teddy loves ice cream and gets into some mischief when the ice cream truck comes to the house. Sophia, his little girl, shows him love and compassion when she figures out what he has been up to.
More copies of the book can be purchased at
www.xlibris.com/MyDarlingTeddyBear.html
To enter to win:
Follow us on twitter @mimimama72 (1 entry)
Follow us on facebook My Darling Teddy Bear (1 entry)
Like yumeeemama by clicking the like button in the comments (1 entry)
Share Yumeeemama via twitter (2 entries)
Share Yumeeemama via Facebook (2 entries)
Retweet the following on twitter. (1 entry)
RT @mimimama72 CHILDREN'S BOOK GIVEAWAY Visit http://yumeeemama.blogspot.com for details.
MOST IMPORTANTLY-- You MUST leave a comment telling me which entries you have completed.
All entries will be entered into random.org to pick the winner.
GOOD LUCK.
DAWN
Portion control
ok I am at my HEAVIEST weight ever and I DON'T like it! What to do? What to do? Well, I dislike exercise--ALOT and I LOVE food--ALOT. I have decided to make a small change to try and challenge this battle of the bulge.
I have taken to eating on my daughter's elmo plate instead of a regular size dinner plate. It does look like a full plate with the food on it and I am getting half the food when I still clean my plate (as i am sure most of us were told to do growing up). I will start weigh ins in the morning and keep you posted on how its working for me.
Wish me luck and anyone who is on the same train as me, feel free to join me. Losing weight is ALWAYS better with a buddy, or 2 or 5 or more!
Thanks
Dawn
I have taken to eating on my daughter's elmo plate instead of a regular size dinner plate. It does look like a full plate with the food on it and I am getting half the food when I still clean my plate (as i am sure most of us were told to do growing up). I will start weigh ins in the morning and keep you posted on how its working for me.
Wish me luck and anyone who is on the same train as me, feel free to join me. Losing weight is ALWAYS better with a buddy, or 2 or 5 or more!
Thanks
Dawn
Quick Chicken and Rice
This was SUPER easy to make with a little help from premade foods.
1-2 boneless chicken breast for each person
garlic powder
thyme
1-2 boil in bags brown rice
frozen veggies of choice
1 small jar of carbonara sauce ( I used William Sonoma)
My BEST FRIEND is the George Forman Grill!
sprinkle a coating of garlic powder and thyme on each side of the chicken
I grilled the chicken on my grill until it had a nice brown color.
Boil rice per package directions and add thyme into the cooking water
When rice is 1/2 cooked add frozen veg to water and watch for a bright green color (I used broccoli)
Heat sauce in microwave for desired temperature.
Serve with applesauce.
Super fast, super yumeee, with a little help from prepackaged friends!
ENJOY!
Dawn
1-2 boneless chicken breast for each person
garlic powder
thyme
1-2 boil in bags brown rice
frozen veggies of choice
1 small jar of carbonara sauce ( I used William Sonoma)
My BEST FRIEND is the George Forman Grill!
sprinkle a coating of garlic powder and thyme on each side of the chicken
I grilled the chicken on my grill until it had a nice brown color.
Boil rice per package directions and add thyme into the cooking water
When rice is 1/2 cooked add frozen veg to water and watch for a bright green color (I used broccoli)
Heat sauce in microwave for desired temperature.
Serve with applesauce.
Super fast, super yumeee, with a little help from prepackaged friends!
ENJOY!
Dawn
NEEDED....
Do you live in the southern New Jersey/Philadelphia area?
Do you want your daughter to learn Spanish in a fun environment?
Do you want your child to have the building blocks for a second language?
We need Girls to enter our LAS NINAS class in Cherry Hill, NJ.
Las Niñas now in Cherry Hill!
claudia krusch
CK Translations
Greetings!
We are so proud to share the exciting news that we will be offering Las Niñas classes now in Cherry Hill on Saturdays, 1:30pm at Mathnasium! New topics, new classes home assignments and more on our girl theme Spanish Classes! We will bake cookies, make bracelets, dress dolls and more! All that for our special rate of $ 15.00 per class, two children in the same family will pay only $ 25.00 per class! Only 7 children per class! Ages 4-6.Hurry to reserve your spot @ claudia@cktranslations.com.
Saludos muy atentos,
Claudia Krusch
Do you want your daughter to learn Spanish in a fun environment?
Do you want your child to have the building blocks for a second language?
We need Girls to enter our LAS NINAS class in Cherry Hill, NJ.
Las Niñas now in Cherry Hill!
claudia krusch
CK Translations
Greetings!
We are so proud to share the exciting news that we will be offering Las Niñas classes now in Cherry Hill on Saturdays, 1:30pm at Mathnasium! New topics, new classes home assignments and more on our girl theme Spanish Classes! We will bake cookies, make bracelets, dress dolls and more! All that for our special rate of $ 15.00 per class, two children in the same family will pay only $ 25.00 per class! Only 7 children per class! Ages 4-6.Hurry to reserve your spot @ claudia@cktranslations.com.
Saludos muy atentos,
Claudia Krusch
Children's book giveaway -how to enter
I will be giving away a copy of My Darling Teddy Bear on February 15th.
This book was written by myself and my daughter. It is an entertaining book about a little girl and her cat Teddy. Teddy loves ice cream and gets into some mischief when the ice cream truck comes to the house. Sophia, his little girl, shows him love and compassion when she figures out what he has been up to.
More copies of the book can be purchased at
www.xlibris.com/MyDarlingTeddyBear.html
To enter to win:
Follow us on twitter @mimimama72 (1 entry)
Follow us on facebook My Darling Teddy Bear (1 entry)
Like yumeeemama by clicking the like button in the comments (1 entry)
Share Yumeeemama via twitter (2 entries)
Share Yumeeemama via Facebook (2 entries)
Retweet the following on twitter. (1 entry)
RT @mimimama72 CHILDREN'S BOOK GIVEAWAY Visit http://yumeeemama.blogspot.com for details.
All entries will be entered into random.org to pick the winner.
GOOD LUCK.
DAWN
This book was written by myself and my daughter. It is an entertaining book about a little girl and her cat Teddy. Teddy loves ice cream and gets into some mischief when the ice cream truck comes to the house. Sophia, his little girl, shows him love and compassion when she figures out what he has been up to.
More copies of the book can be purchased at
www.xlibris.com/MyDarlingTeddyBear.html
To enter to win:
Follow us on twitter @mimimama72 (1 entry)
Follow us on facebook My Darling Teddy Bear (1 entry)
Like yumeeemama by clicking the like button in the comments (1 entry)
Share Yumeeemama via twitter (2 entries)
Share Yumeeemama via Facebook (2 entries)
Retweet the following on twitter. (1 entry)
RT @mimimama72 CHILDREN'S BOOK GIVEAWAY Visit http://yumeeemama.blogspot.com for details.
All entries will be entered into random.org to pick the winner.
GOOD LUCK.
DAWN
Saturday, January 15, 2011
FEBRUARY BOOK GIVEAWAY
I will be giving away a copy of My Darling Teddy Bear on February 15th.
This book was written by myself and my daughter. It is an entertaining book about a little girl and her cat Teddy. Teddy loves ice cream and gets into some mischief when the ice cream truck comes to the house. Sophia, his little girl, shows him love and compassion when she figures out what he has been up to.
More copies of the book can be purchased at
This book was written by myself and my daughter. It is an entertaining book about a little girl and her cat Teddy. Teddy loves ice cream and gets into some mischief when the ice cream truck comes to the house. Sophia, his little girl, shows him love and compassion when she figures out what he has been up to.
More copies of the book can be purchased at
EPIC MICKEY
for Wii...
I entered a contest --you know I LOVE my contests-- you can enter to win too. Check out the site.
http://www.nycsinglemom.com/2011/01/10/disney-epic-mickey-for-nitendo-wii-giveaway/#comment-1744
Good Luck
Dawn
I entered a contest --you know I LOVE my contests-- you can enter to win too. Check out the site.
http://www.nycsinglemom.com/2011/01/10/disney-epic-mickey-for-nitendo-wii-giveaway/#comment-1744
Good Luck
Dawn
Sunday, January 9, 2011
Baked mac and chz
It took me a long time to make a mac and chz recipe that I liked. Here is what I have come up with.
1 pkg of cheese ends ______Acme NEVER has cheese ends so I buy 2/3 slices each of swiss, monterey jack, sharp cheddar, american and provolone. depends on if you want more of one flavor than another.
2/3 tbsp flour
2 tbsp salted butter
sprinkle of nutmeg
about 1 cup of milk
1/2 pkg of pasta (short pasta--we use rotini or ziti or bowties whatever we have)
Cook pasta per directions on pkg
while pasta is cooking, put butter in sauce pan and allow to melt
add flour in a mound in the middle of the pan, start with 2 but if too liquidy add the rest.
allow flour to cook for about 30 secs to 1 min
then add small pieces of all the cheese (soph likes the job of making the cheese into pieces.)
add 1/2 cup of milk--if mixture is still too thick, add small amounts of milk until a desired thickness (like melted cheese whiz)
When pasta is done, mix pasta and cheese in a bowl
spray a baking pan with pam spray
add pasta and cheese mix
Bake for 25- 30 mins until slightly brown on top.
Yumeee
Enjoy
Dawn
1 pkg of cheese ends ______Acme NEVER has cheese ends so I buy 2/3 slices each of swiss, monterey jack, sharp cheddar, american and provolone. depends on if you want more of one flavor than another.
2/3 tbsp flour
2 tbsp salted butter
sprinkle of nutmeg
about 1 cup of milk
1/2 pkg of pasta (short pasta--we use rotini or ziti or bowties whatever we have)
Cook pasta per directions on pkg
while pasta is cooking, put butter in sauce pan and allow to melt
add flour in a mound in the middle of the pan, start with 2 but if too liquidy add the rest.
allow flour to cook for about 30 secs to 1 min
then add small pieces of all the cheese (soph likes the job of making the cheese into pieces.)
add 1/2 cup of milk--if mixture is still too thick, add small amounts of milk until a desired thickness (like melted cheese whiz)
When pasta is done, mix pasta and cheese in a bowl
spray a baking pan with pam spray
add pasta and cheese mix
Bake for 25- 30 mins until slightly brown on top.
Yumeee
Enjoy
Dawn
Baby back ribs
I am very particular about meat as many of my friends know. When it comes to ribs, I will only eat babybacks. I also like ribs that are tender and falling off the bone. I don't however like waiting around to cook them in the oven. I like cooking them in the crockpot and then I can do other things without worrying about the ribs.
1 rack of baby back ribs
give both sides of the ribs a coating of garlic powder, italian seasoning, paprika, salt, pepper, and nutmeg.
Place ribs in crock pot and add about an inch of chicken broth.
cook on low for 6-7 hours.
Yumeee
Enjoy
Dawn
1 rack of baby back ribs
give both sides of the ribs a coating of garlic powder, italian seasoning, paprika, salt, pepper, and nutmeg.
Place ribs in crock pot and add about an inch of chicken broth.
cook on low for 6-7 hours.
Yumeee
Enjoy
Dawn
Pasta Fagioli
On a cold and snowy Sunday, SOUP is in order! I made pasta fagioli (said FAZZUL) this week.
1/4 tsp olive oil
2 1/8 inch thick slices of pancetta from the deli counter
2 tbsp minced garlic more or less to taste
1/2 onion
2 carrots
2 stalks celery
1/2 can tomato paste
1/2 can of diced tomatoes
1 32oz can of chicken broth
salt pepper italian seasoning to taste
1 can of cannelini beans
1/4 lb of ditalini pasta ( or whatever you prefer, small pasta, we used SMALL shells)
preheat a small frying pan
add oil
DICE pancetta add to oil
heat through until slightly brown
add garlic
add carrots, celery and onions
saute until tender crisp
transfer into a crockpot
add can of broth
add tomato paste and whisk into broth
add italian seasoning
add salt and pepper to taste
allow to cook in crockpot on low for 8 hours
10 mins before serving:
add drained and washed cannelini beans
add pasta
cook about 8-10 mins until pasta is cooked.
Serve with parm cheese and crusty bread!
YUMEEE
Enjoy
Dawn
1/4 tsp olive oil
2 1/8 inch thick slices of pancetta from the deli counter
2 tbsp minced garlic more or less to taste
1/2 onion
2 carrots
2 stalks celery
1/2 can tomato paste
1/2 can of diced tomatoes
1 32oz can of chicken broth
salt pepper italian seasoning to taste
1 can of cannelini beans
1/4 lb of ditalini pasta ( or whatever you prefer, small pasta, we used SMALL shells)
preheat a small frying pan
add oil
DICE pancetta add to oil
heat through until slightly brown
add garlic
add carrots, celery and onions
saute until tender crisp
transfer into a crockpot
add can of broth
add tomato paste and whisk into broth
add italian seasoning
add salt and pepper to taste
allow to cook in crockpot on low for 8 hours
10 mins before serving:
add drained and washed cannelini beans
add pasta
cook about 8-10 mins until pasta is cooked.
Serve with parm cheese and crusty bread!
YUMEEE
Enjoy
Dawn
Saturday, January 8, 2011
Famous Footwear contest
This is my entry for the famous footwear contest. http://www.facebook.com/famousfootwearfans
What is something that has turned you into a NEW you?
I think THE greatest thing that transformed me was my not so great childhood. I grew up in a household w/ an alcoholic stepfather and a not so supportive mom. I did see my dad and he was my rock & savior. I have always been an independent person & very opinionated. They didn’t like that. My dad nurtured my indep. W/o details about what happened growing up it involved verbal and physical abuse. I always looked for ways to "escape" from the life I didn't want to be a part of. I buried myself into school and friends.
It paid off. These unfortunate circumstances made me driven. I am now have 4 college degrees from top colleges & prepared to start my doctorate in 2 years. I think these circumstances have also allowed me to become a wonderful mom.
I have shown my daughter in her 5 yrs that her mom is a strong, intelligent, self sufficient woman. That has turned out to be priceless and will effect my daughter by allowing her to grow into the same. She is already a strong, intelligent, self sufficient girl that’s opinionated just like me. I can't wait to see what a successful part of society she will become.
I am proud of myself for overcoming an adverse situation & becoming successful. I hope that young girls who find themselves in the same situation can read this & know that they are not destined to continue a cycle of abuse. Overcome Adversity!
What has transformed you?
Dawn
What is something that has turned you into a NEW you?
I think THE greatest thing that transformed me was my not so great childhood. I grew up in a household w/ an alcoholic stepfather and a not so supportive mom. I did see my dad and he was my rock & savior. I have always been an independent person & very opinionated. They didn’t like that. My dad nurtured my indep. W/o details about what happened growing up it involved verbal and physical abuse. I always looked for ways to "escape" from the life I didn't want to be a part of. I buried myself into school and friends.
It paid off. These unfortunate circumstances made me driven. I am now have 4 college degrees from top colleges & prepared to start my doctorate in 2 years. I think these circumstances have also allowed me to become a wonderful mom.
I have shown my daughter in her 5 yrs that her mom is a strong, intelligent, self sufficient woman. That has turned out to be priceless and will effect my daughter by allowing her to grow into the same. She is already a strong, intelligent, self sufficient girl that’s opinionated just like me. I can't wait to see what a successful part of society she will become.
I am proud of myself for overcoming an adverse situation & becoming successful. I hope that young girls who find themselves in the same situation can read this & know that they are not destined to continue a cycle of abuse. Overcome Adversity!
What has transformed you?
Dawn
Wednesday, January 5, 2011
PERKINS GC GIVEAWAY
My boss is teething is giving away a $50.00 gift card. Visit the site to enter to win.
Dawn
Dawn
we could all use some more fiber in our diet.
We have been to the pediatrician twice this week and they were fruitful visits.
Our first visit was what I thought was a urinary tract infection but ended up not being one. From this visit we learned that little girls should make sure to wipe themselves very dry and to use PH balanced soap to clean girl parts; Johnson and Johnson baby soap/shampoo. GUESS WHAT I DISCOVERED--
IT WORKS FOR MOMMIES TOO!
Second thing we learned is we could all use more fiber in our diet! I came home and looked for fiber rich foods. Here is what I found. I printed it and put it on my fridge.
July 2008 Issue
The Top Fiber-Rich Foods List
By Sharon Palmer, RD
Today’s Dietitian
Vol. 10 No. 7 P. 28
Today’s Dietitian is doing its part to push the fiber intake of Americans with its fabulous list of the highest fiber foods people should be eating today.
Many areas of nutrition tend to elicit controversy, but dietary fiber is usually not one of them. Scientific evidence links fiber intake to a plethora of health benefits, including treating and preventing constipation, hemorrhoids, and diverticulosis; decreasing blood cholesterol levels, which protects against certain forms of cancer; and increasing satiety to help control weight.
“There are a number of health benefits for fiber. The most promising benefit that is receiving more and more attention is fiber’s role in immune health. We know that cardiovascular disease, diabetes, and obesity have underlying inflammatory processes. Dietary fiber may play a role to modulate the immune system and therefore produce a decreased risk of cardiovascular disease, diabetes, cancer, and obesity. There is wonderful, intriguing work going on in this area now,” says Roger A. Clemens, DrPH, CNS, FACN, FIFT, a professor in the regulatory science program in the School of Pharmacy at the University of Southern California and a volunteer scientific spokesperson for the Institute of Food Technologists with more than 30 years of experience in the field.
Consumers are cued into fiber’s health benefits. According to a 2007 International Food Information Council survey, 86% of consumers linked fiber with a healthy digestive system and 73% associated whole grains with heart disease prevention. “There is consumer interest in fiber, but the real challenge is getting them to comply. People complain a lot about flatulence. For most people, the frequent gastric distress will go away,” reports Clemens. The Institute of Medicine recommends dietary fiber intake for adults aged 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively. But Americans are falling seriously short of the recommended goal, with an average intake of about 15 grams per day.
Many whole plant foods are rich in different types of dietary fiber, such as pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fiber. Consuming a variety of fibers is suggested to gain the maximum benefits of a high-fiber diet. Clemens also believes that the future for raising the fiber intake of Americans may be through food science advancements. “I think the future for fiber will involve alternative sources of dietary fiber from tree bark, algae, seaweed, and various kinds and parts of vegetables not previously considered edible, such as peels of fruits and vegetables. With today’s food science and emerging technologies, food manufacturers are putting dietary fiber into almost any kind of food, such as chocolate, powdered beverages, and infant formula,” he says.
In recognition of fiber’s benefits, Today’s Dietitian looks at some of the best ways to boost fiber intake—from whole to fortified foods—using data from the USDA National Nutrient Database for Standard Reference.
Top Fiber-Rich Foods
1. Get on the Bran Wagon
One simple way to increase fiber intake is to power up on bran. Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation. Bran can be sprinkled into your favorite foods—from hot cereal and pancakes to muffins and cookies. Many popular high-fiber cereals and bars are also packed with bran.
Food Portion Amount of Fiber
Oat bran, raw 1 ounce 12 g
Wheat bran, raw 1 ounce 12 g
Corn bran, raw 1 ounce 22 g
Rice bran, raw 1 ounce 6 g
Fiber One Bran Cereal 1/2 cup 14 g
All-Bran Cereal 1/2 cup 10 g
Fiber One Chewy Bars 1 bar 9 g
2. Take a Trip to Bean Town
Beans really are the magical fruit. They are one of the most naturally rich sources of fiber, as well as protein, lysine, vitamins, and minerals, in the plant kingdom. It’s no wonder so many indigenous diets include a bean or two in the mix. Some people experience intestinal gas and discomfort associated with bean intake, so they may be better off slowly introducing beans into their diet. Encourage a variety of beans as an animal protein replacement in stews, side dishes, salads, soups, casseroles, and dips.
Food Portion Amount of Fiber
Lima beans, cooked 1 cup 14 g
Adzuki beans, cooked 1 cup 17 g
Broad beans (fava), cooked 1 cup 9 g
Black beans, cooked 1 cup 15 g
Garbanzo beans, cooked 1 cup 12 g
Lentils, cooked 1 cup 16 g
Cranberry beans, cooked 1 cup 16 g
Black turtle soup beans,
cooked 1 cup 17 g
Kidney beans, cooked 1 cup 16 g
Navy beans, cooked 1 cup 19 g
White beans, small, cooked 1 cup 19 g
French beans, cooked 1 cup 17 g
Mung beans, cooked 1 cup 15 g
Yellow beans, cooked 1 cup 18 g
Pinto beans, cooked 1 cup 15 g
3. Go Berry Picking
Jewel-like berries are in the spotlight due to their antioxidant power, but let’s not forget about their fiber bonus. Berries happen to yield one of the best fiber-per-calorie bargains on the planet. Since berries are packed with tiny seeds, their fiber content is typically higher than that of many fruits. Clients can enjoy berries year-round by making the most of local berries in the summer and eating frozen, preserved, and dried berries during the other seasons. Berries make great toppings for breakfast cereal, yogurt, salads, and desserts.
Food Portion Amount of Fiber
Raspberries, raw 1 cup 8 g
Blueberries, raw 1 cup 4 g
Currants (red and white),
raw 1 cup 5 g
Strawberries, raw 1 cup 3 g
Boysenberries, frozen 1 cup 7 g
Gooseberries, raw 1 cup 6 g
Loganberries, frozen 1 cup 8 g
Elderberries, raw 1 cup 10 g
Blackberries, raw 1 cup 8 g
4. Wholesome Whole Grains
One of the easiest ways to up fiber intake is to focus on whole grains. A grain in nature is essentially the entire seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; thus, fiber, protein, and other key nutrients are lost. The Whole Grains Council recognizes a variety of grains and defines whole grains or foods made from them as containing “all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed, the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.” Have clients choose different whole grains as features in side dishes, pilafs, salads, breads, crackers, snacks, and desserts.
Food Portion Amount of Fiber
Amaranth, grain 1/4 cup 6 g
Barley, pearled, cooked 1 cup 6 g
Buckwheat groats, cooked 1 cup 5 g
Popcorn, air popped 3 cups 4 g
Oats (old fashioned), dry 1/2 cup 4 g
Rye flour, dry 1/4 cup 7 g
Millet, cooked 1 cup 2 g
Quinoa, cooked 1 cup 5 g
Teff, grain, dry 1/4 cup 6 g
Triticale, flour, dry 1/4 cup 5 g
Wheat berries, dry 1/4 cup 5 g
Wild rice, cooked 1 cup 3 g
Wheat flour (whole wheat),
dry 1/4 cup 4 g
Brown rice, cooked 1 cup 4 g
Bulgur, cooked 1 cup 8 g
Bread (whole wheat), sliced 1 slice 2 g
Crackers, rye wafers 1 ounce 6 g
Spaghetti (whole wheat),
cooked 1 cup 6 g
5. Sweet Peas
Peas—from fresh green peas to dried peas—are naturally chock full of fiber. In fact, food technologists have been studying pea fiber as a functional food ingredient. Clients can make the most of peas by using fresh or frozen green peas and dried peas in soups, stews, side dishes, casseroles, salads, and dips.
Food Portion Amount of Fiber
Cow peas (blackeyes),
cooked 1 cup 11 g
Pigeon peas, cooked 1 cup 9 g
Peas, split, cooked 1 cup 16 g
Peas, green, frozen 1 cup 14 g
Peas (edible podded),
cooked 1 cup 5 g
6. Green, the Color of Fiber
Deep green, leafy vegetables are notoriously rich in beta-carotene, vitamins, and minerals, but their fiber content isn’t too shabby either. There are more than 1,000 species of plants with edible leaves, many with similar nutritional attributes, including high-fiber content. While many leafy greens are fabulous tossed in salads, sautéing them in olive oil, garlic, lemon, and herbs brings out a rich flavor.
Food Portion Amount of Fiber
Turnip greens, cooked 1 cup 5 g
Mustard greens, cooked 1 cup 5 g
Collard greens, cooked 1 cup 5 g
Spinach, cooked 1 cup 4 g
Beet greens, cooked 1 cup 4 g
Swiss chard, cooked 1 cup 4 g
7. Squirrel Away Nuts and Seeds
Go nuts to pack a fiber punch. One ounce of nuts and seeds can provide a hearty contribution to the day’s fiber recommendation, along with a bonus of healthy fats, protein, and phytochemicals. Sprinkling a handful of nuts or seeds over breakfast cereals, yogurt, salads, and desserts is a tasty way to do fiber.
Food Portion Amount of Fiber
Almonds 1 ounce 4 g
Pistachio nuts 1 ounce 3 g
Cashews 1 ounce 1 g
Peanuts 1 ounce 2 g
Walnuts 1 ounce 2 g
Brazil nuts 1 ounce 2 g
Piñon nuts 1 ounce 12 g
Sunflower seeds 1/4 cup 3 g
Pumpkin seeds 1/2 cup 3 g
Sesame seeds 1/4 cup 4 g
Flaxseed 1 ounce 8 g
8. Play Squash
Dishing up squash—from summer to winter squash—all year is another way that clients can ratchet up their fiber intake. These nutritious gems are part of the gourd family and contribute a variety of flavors, textures, and colors, as well as fiber, vitamins, minerals, and carotenoids, to the dinner plate. Squash can be turned into soups, stews, side dishes, casseroles, salads, and crudités. Brush squash with olive oil and grill it in the summertime for a healthy, flavorful accompaniment to grilled meats.
Food Portion Amount of Fiber
Crookneck squash, cooked 1 cup 3 g
Summer scallop squash,
cooked 1 cup 5 g
Hubbard squash, cooked 1 cup 7 g
Zucchini squash, cooked 1 cup 3 g
Acorn squash, cooked 1 cup 9 g
Spaghetti squash, cooked 1 cup 2 g
9. Brassica or Bust
Brassica vegetables have been studied for their cancer-protective effects associated with high levels of glucosinolates. But these brassy beauties, including broccoli, cauliflower, kale, cabbage, and Brussels sprouts, are also full of fiber. They can be enjoyed in stir-fries, casseroles, soups, and salads and steamed as a side dish.
Food Portion Amount of Fiber
Kale, cooked 1 cup 3 g
Cauliflower, cooked 1 cup 5 g
Kohlrabi, raw 1 cup 5 g
Savoy cabbage, cooked 1 cup 4 g
Broccoli, cooked 1 cup 5 g
Brussels sprouts, cooked 1 cup 6 g
Red cabbage, cooked 1 cup 4 g
10. Hot Potatoes
The humble spud, the top vegetable crop in the world, is plump with fiber. Since potatoes are so popular in America, they’re an easy way to help pump up people’s fiber potential. Why stop at Russets? There are numerous potatoes that can provide a rainbow of colors, nutrients, and flavors—and remind clients to eat the skins to reap the greatest fiber rewards. Try adding cooked potatoes with skins to salads, stews, soups, side dishes, stir-fries, and casseroles or simply enjoy baked potatoes more often.
Food Portion Amount of Fiber
Russet potato, flesh and skin 1 medium 4 g
Red potato, flesh and skin 1 medium 3 g
Sweet potato, flesh and skin 1 medium 4 g
11. Everyday Fruit Basket
Look no further than everyday fruits to realize your full fiber potential. Many are naturally packed with fiber, as well as other important vitamins and minerals. Maybe the doctor was right when he advised an apple a day, but he could have added pears, oranges, and bananas to the prescription as well. When between fruit seasons, clients can rely on dried fruits to further fortify their diet. Encourage including fruit at breakfast each morning instead of juice; mixing dried fruits into cereals, yogurts, and salads; and reaching for the fruit bowl at snack time. It’s a healthy habit all the way around.
Food Portion Amount of Fiber
Banana 1 medium 3 g
Pear 1 medium 6 g
Orange 1 medium 4 g
Apple 1 medium 4 g
Prunes, dried 1/2 cup 6 g
Raisins 2 ounces 2 g
Peaches, dried 1/4 cup 3 g
Figs, dried 1/2 cup 8 g
12. Exotic Destinations
Some of the plants with the highest fiber content in the world may be slightly out of your clients’ comfort zone and, for that matter, time zone. A rainbow of indigenous fruits and vegetables used in cultural food traditions around the globe are very high in fiber. Entice clients to introduce a few new plant foods into their diets to push up the flavor, as well as their fiber, quotient.
Food Portion Amount of Fiber
Jicama, raw 1 cup 6 g
Chayote fruit, cooked 1 cup 4 g
Starfruit (carambola), raw 1 cup 4 g
Asian pear, raw 1 fruit 4 g
Hearts of palm, cooked 1 cup 4 g
Guava, raw 1 cup 9 g
Straw mushrooms, canned 1 cup 5 g
Abiyuch, raw 1/2 cup 6 g
Lotus root 10 slices 4 g
Persimmons, raw 1 fruit 6 g
Breadfruit 1 cup 11 g
Avocado, raw 1/2 fruit 9 g
Edamame, frozen 1 cup 6 g
Taro, sliced 1 cup 4 g
13. Fiber Fortification Power
More foods—from juice to yogurt—are including fiber fortification in their ingredient lineup. Such foods may help busy people achieve their fiber goals. As consumer interest in foods with functional benefits, such as digestive health and cardiovascular protection, continues to grow, expect to see an even greater supply of food products promoting fiber content on supermarket shelves.
Food Portion Amount of Fiber
Nature’s Own Double Fiber
Wheat Bread 1 slice 5 g
Wasa Crispbread, Fiber Rye 2 slices 4 g
Weight Watcher’s
Flakes ’N Fiber 1/2 cup 9 g
Silk Soy Milk Plus Fiber 1 cup 5 g
Bob’s Red Mill Organic
High Fiber Hot Cereal 1/3 cup, dry 10 g
Tropicana Orange Juice
With Fiber 1 cup 3 g
Gnu Foods High Fiber Bar 1 bar 12 g
Fiber One Yoplait Yogurt 4 ounces 5 g
— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer in southern California.
http://www.todaysdietitian.com/newarchives/063008p28.shtml
Now go eat an apple!
Dawn
Our first visit was what I thought was a urinary tract infection but ended up not being one. From this visit we learned that little girls should make sure to wipe themselves very dry and to use PH balanced soap to clean girl parts; Johnson and Johnson baby soap/shampoo. GUESS WHAT I DISCOVERED--
IT WORKS FOR MOMMIES TOO!
Second thing we learned is we could all use more fiber in our diet! I came home and looked for fiber rich foods. Here is what I found. I printed it and put it on my fridge.
July 2008 Issue
The Top Fiber-Rich Foods List
By Sharon Palmer, RD
Today’s Dietitian
Vol. 10 No. 7 P. 28
Today’s Dietitian is doing its part to push the fiber intake of Americans with its fabulous list of the highest fiber foods people should be eating today.
Many areas of nutrition tend to elicit controversy, but dietary fiber is usually not one of them. Scientific evidence links fiber intake to a plethora of health benefits, including treating and preventing constipation, hemorrhoids, and diverticulosis; decreasing blood cholesterol levels, which protects against certain forms of cancer; and increasing satiety to help control weight.
“There are a number of health benefits for fiber. The most promising benefit that is receiving more and more attention is fiber’s role in immune health. We know that cardiovascular disease, diabetes, and obesity have underlying inflammatory processes. Dietary fiber may play a role to modulate the immune system and therefore produce a decreased risk of cardiovascular disease, diabetes, cancer, and obesity. There is wonderful, intriguing work going on in this area now,” says Roger A. Clemens, DrPH, CNS, FACN, FIFT, a professor in the regulatory science program in the School of Pharmacy at the University of Southern California and a volunteer scientific spokesperson for the Institute of Food Technologists with more than 30 years of experience in the field.
Consumers are cued into fiber’s health benefits. According to a 2007 International Food Information Council survey, 86% of consumers linked fiber with a healthy digestive system and 73% associated whole grains with heart disease prevention. “There is consumer interest in fiber, but the real challenge is getting them to comply. People complain a lot about flatulence. For most people, the frequent gastric distress will go away,” reports Clemens. The Institute of Medicine recommends dietary fiber intake for adults aged 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively. But Americans are falling seriously short of the recommended goal, with an average intake of about 15 grams per day.
Many whole plant foods are rich in different types of dietary fiber, such as pectin, gum, mucilage, cellulose, hemicellulose, lignin, and soluble fiber. Consuming a variety of fibers is suggested to gain the maximum benefits of a high-fiber diet. Clemens also believes that the future for raising the fiber intake of Americans may be through food science advancements. “I think the future for fiber will involve alternative sources of dietary fiber from tree bark, algae, seaweed, and various kinds and parts of vegetables not previously considered edible, such as peels of fruits and vegetables. With today’s food science and emerging technologies, food manufacturers are putting dietary fiber into almost any kind of food, such as chocolate, powdered beverages, and infant formula,” he says.
In recognition of fiber’s benefits, Today’s Dietitian looks at some of the best ways to boost fiber intake—from whole to fortified foods—using data from the USDA National Nutrient Database for Standard Reference.
Top Fiber-Rich Foods
1. Get on the Bran Wagon
One simple way to increase fiber intake is to power up on bran. Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn, and rice bran are high in insoluble fiber, which helps prevent constipation. Bran can be sprinkled into your favorite foods—from hot cereal and pancakes to muffins and cookies. Many popular high-fiber cereals and bars are also packed with bran.
Food Portion Amount of Fiber
Oat bran, raw 1 ounce 12 g
Wheat bran, raw 1 ounce 12 g
Corn bran, raw 1 ounce 22 g
Rice bran, raw 1 ounce 6 g
Fiber One Bran Cereal 1/2 cup 14 g
All-Bran Cereal 1/2 cup 10 g
Fiber One Chewy Bars 1 bar 9 g
2. Take a Trip to Bean Town
Beans really are the magical fruit. They are one of the most naturally rich sources of fiber, as well as protein, lysine, vitamins, and minerals, in the plant kingdom. It’s no wonder so many indigenous diets include a bean or two in the mix. Some people experience intestinal gas and discomfort associated with bean intake, so they may be better off slowly introducing beans into their diet. Encourage a variety of beans as an animal protein replacement in stews, side dishes, salads, soups, casseroles, and dips.
Food Portion Amount of Fiber
Lima beans, cooked 1 cup 14 g
Adzuki beans, cooked 1 cup 17 g
Broad beans (fava), cooked 1 cup 9 g
Black beans, cooked 1 cup 15 g
Garbanzo beans, cooked 1 cup 12 g
Lentils, cooked 1 cup 16 g
Cranberry beans, cooked 1 cup 16 g
Black turtle soup beans,
cooked 1 cup 17 g
Kidney beans, cooked 1 cup 16 g
Navy beans, cooked 1 cup 19 g
White beans, small, cooked 1 cup 19 g
French beans, cooked 1 cup 17 g
Mung beans, cooked 1 cup 15 g
Yellow beans, cooked 1 cup 18 g
Pinto beans, cooked 1 cup 15 g
3. Go Berry Picking
Jewel-like berries are in the spotlight due to their antioxidant power, but let’s not forget about their fiber bonus. Berries happen to yield one of the best fiber-per-calorie bargains on the planet. Since berries are packed with tiny seeds, their fiber content is typically higher than that of many fruits. Clients can enjoy berries year-round by making the most of local berries in the summer and eating frozen, preserved, and dried berries during the other seasons. Berries make great toppings for breakfast cereal, yogurt, salads, and desserts.
Food Portion Amount of Fiber
Raspberries, raw 1 cup 8 g
Blueberries, raw 1 cup 4 g
Currants (red and white),
raw 1 cup 5 g
Strawberries, raw 1 cup 3 g
Boysenberries, frozen 1 cup 7 g
Gooseberries, raw 1 cup 6 g
Loganberries, frozen 1 cup 8 g
Elderberries, raw 1 cup 10 g
Blackberries, raw 1 cup 8 g
4. Wholesome Whole Grains
One of the easiest ways to up fiber intake is to focus on whole grains. A grain in nature is essentially the entire seed of the plant made up of the bran, germ, and endosperm. Refining the grain removes the germ and the bran; thus, fiber, protein, and other key nutrients are lost. The Whole Grains Council recognizes a variety of grains and defines whole grains or foods made from them as containing “all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed, the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.” Have clients choose different whole grains as features in side dishes, pilafs, salads, breads, crackers, snacks, and desserts.
Food Portion Amount of Fiber
Amaranth, grain 1/4 cup 6 g
Barley, pearled, cooked 1 cup 6 g
Buckwheat groats, cooked 1 cup 5 g
Popcorn, air popped 3 cups 4 g
Oats (old fashioned), dry 1/2 cup 4 g
Rye flour, dry 1/4 cup 7 g
Millet, cooked 1 cup 2 g
Quinoa, cooked 1 cup 5 g
Teff, grain, dry 1/4 cup 6 g
Triticale, flour, dry 1/4 cup 5 g
Wheat berries, dry 1/4 cup 5 g
Wild rice, cooked 1 cup 3 g
Wheat flour (whole wheat),
dry 1/4 cup 4 g
Brown rice, cooked 1 cup 4 g
Bulgur, cooked 1 cup 8 g
Bread (whole wheat), sliced 1 slice 2 g
Crackers, rye wafers 1 ounce 6 g
Spaghetti (whole wheat),
cooked 1 cup 6 g
5. Sweet Peas
Peas—from fresh green peas to dried peas—are naturally chock full of fiber. In fact, food technologists have been studying pea fiber as a functional food ingredient. Clients can make the most of peas by using fresh or frozen green peas and dried peas in soups, stews, side dishes, casseroles, salads, and dips.
Food Portion Amount of Fiber
Cow peas (blackeyes),
cooked 1 cup 11 g
Pigeon peas, cooked 1 cup 9 g
Peas, split, cooked 1 cup 16 g
Peas, green, frozen 1 cup 14 g
Peas (edible podded),
cooked 1 cup 5 g
6. Green, the Color of Fiber
Deep green, leafy vegetables are notoriously rich in beta-carotene, vitamins, and minerals, but their fiber content isn’t too shabby either. There are more than 1,000 species of plants with edible leaves, many with similar nutritional attributes, including high-fiber content. While many leafy greens are fabulous tossed in salads, sautéing them in olive oil, garlic, lemon, and herbs brings out a rich flavor.
Food Portion Amount of Fiber
Turnip greens, cooked 1 cup 5 g
Mustard greens, cooked 1 cup 5 g
Collard greens, cooked 1 cup 5 g
Spinach, cooked 1 cup 4 g
Beet greens, cooked 1 cup 4 g
Swiss chard, cooked 1 cup 4 g
7. Squirrel Away Nuts and Seeds
Go nuts to pack a fiber punch. One ounce of nuts and seeds can provide a hearty contribution to the day’s fiber recommendation, along with a bonus of healthy fats, protein, and phytochemicals. Sprinkling a handful of nuts or seeds over breakfast cereals, yogurt, salads, and desserts is a tasty way to do fiber.
Food Portion Amount of Fiber
Almonds 1 ounce 4 g
Pistachio nuts 1 ounce 3 g
Cashews 1 ounce 1 g
Peanuts 1 ounce 2 g
Walnuts 1 ounce 2 g
Brazil nuts 1 ounce 2 g
Piñon nuts 1 ounce 12 g
Sunflower seeds 1/4 cup 3 g
Pumpkin seeds 1/2 cup 3 g
Sesame seeds 1/4 cup 4 g
Flaxseed 1 ounce 8 g
8. Play Squash
Dishing up squash—from summer to winter squash—all year is another way that clients can ratchet up their fiber intake. These nutritious gems are part of the gourd family and contribute a variety of flavors, textures, and colors, as well as fiber, vitamins, minerals, and carotenoids, to the dinner plate. Squash can be turned into soups, stews, side dishes, casseroles, salads, and crudités. Brush squash with olive oil and grill it in the summertime for a healthy, flavorful accompaniment to grilled meats.
Food Portion Amount of Fiber
Crookneck squash, cooked 1 cup 3 g
Summer scallop squash,
cooked 1 cup 5 g
Hubbard squash, cooked 1 cup 7 g
Zucchini squash, cooked 1 cup 3 g
Acorn squash, cooked 1 cup 9 g
Spaghetti squash, cooked 1 cup 2 g
9. Brassica or Bust
Brassica vegetables have been studied for their cancer-protective effects associated with high levels of glucosinolates. But these brassy beauties, including broccoli, cauliflower, kale, cabbage, and Brussels sprouts, are also full of fiber. They can be enjoyed in stir-fries, casseroles, soups, and salads and steamed as a side dish.
Food Portion Amount of Fiber
Kale, cooked 1 cup 3 g
Cauliflower, cooked 1 cup 5 g
Kohlrabi, raw 1 cup 5 g
Savoy cabbage, cooked 1 cup 4 g
Broccoli, cooked 1 cup 5 g
Brussels sprouts, cooked 1 cup 6 g
Red cabbage, cooked 1 cup 4 g
10. Hot Potatoes
The humble spud, the top vegetable crop in the world, is plump with fiber. Since potatoes are so popular in America, they’re an easy way to help pump up people’s fiber potential. Why stop at Russets? There are numerous potatoes that can provide a rainbow of colors, nutrients, and flavors—and remind clients to eat the skins to reap the greatest fiber rewards. Try adding cooked potatoes with skins to salads, stews, soups, side dishes, stir-fries, and casseroles or simply enjoy baked potatoes more often.
Food Portion Amount of Fiber
Russet potato, flesh and skin 1 medium 4 g
Red potato, flesh and skin 1 medium 3 g
Sweet potato, flesh and skin 1 medium 4 g
11. Everyday Fruit Basket
Look no further than everyday fruits to realize your full fiber potential. Many are naturally packed with fiber, as well as other important vitamins and minerals. Maybe the doctor was right when he advised an apple a day, but he could have added pears, oranges, and bananas to the prescription as well. When between fruit seasons, clients can rely on dried fruits to further fortify their diet. Encourage including fruit at breakfast each morning instead of juice; mixing dried fruits into cereals, yogurts, and salads; and reaching for the fruit bowl at snack time. It’s a healthy habit all the way around.
Food Portion Amount of Fiber
Banana 1 medium 3 g
Pear 1 medium 6 g
Orange 1 medium 4 g
Apple 1 medium 4 g
Prunes, dried 1/2 cup 6 g
Raisins 2 ounces 2 g
Peaches, dried 1/4 cup 3 g
Figs, dried 1/2 cup 8 g
12. Exotic Destinations
Some of the plants with the highest fiber content in the world may be slightly out of your clients’ comfort zone and, for that matter, time zone. A rainbow of indigenous fruits and vegetables used in cultural food traditions around the globe are very high in fiber. Entice clients to introduce a few new plant foods into their diets to push up the flavor, as well as their fiber, quotient.
Food Portion Amount of Fiber
Jicama, raw 1 cup 6 g
Chayote fruit, cooked 1 cup 4 g
Starfruit (carambola), raw 1 cup 4 g
Asian pear, raw 1 fruit 4 g
Hearts of palm, cooked 1 cup 4 g
Guava, raw 1 cup 9 g
Straw mushrooms, canned 1 cup 5 g
Abiyuch, raw 1/2 cup 6 g
Lotus root 10 slices 4 g
Persimmons, raw 1 fruit 6 g
Breadfruit 1 cup 11 g
Avocado, raw 1/2 fruit 9 g
Edamame, frozen 1 cup 6 g
Taro, sliced 1 cup 4 g
13. Fiber Fortification Power
More foods—from juice to yogurt—are including fiber fortification in their ingredient lineup. Such foods may help busy people achieve their fiber goals. As consumer interest in foods with functional benefits, such as digestive health and cardiovascular protection, continues to grow, expect to see an even greater supply of food products promoting fiber content on supermarket shelves.
Food Portion Amount of Fiber
Nature’s Own Double Fiber
Wheat Bread 1 slice 5 g
Wasa Crispbread, Fiber Rye 2 slices 4 g
Weight Watcher’s
Flakes ’N Fiber 1/2 cup 9 g
Silk Soy Milk Plus Fiber 1 cup 5 g
Bob’s Red Mill Organic
High Fiber Hot Cereal 1/3 cup, dry 10 g
Tropicana Orange Juice
With Fiber 1 cup 3 g
Gnu Foods High Fiber Bar 1 bar 12 g
Fiber One Yoplait Yogurt 4 ounces 5 g
— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer in southern California.
http://www.todaysdietitian.com/newarchives/063008p28.shtml
Now go eat an apple!
Dawn
Tuesday, January 4, 2011
Saturday, January 1, 2011
new year resolutions
I dont like making NY resolutions because they only last a few days then I am usually done. This year I am determined to uphold my resolution. I want to get my finances in order this year. I am going to hold to a budget given to me to ensure better use of my money.
What is your resolution? Do you REALLY want to keep it up?
Dawn
What is your resolution? Do you REALLY want to keep it up?
Dawn
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