I Heart Margarine

Leaving for Vacation!

Emma — Tue, 06 May 2008 18:33:00 +0000

Hello my blogger friends! I am headed to New York for a week for a MUCH needed vacation. I will miss all of you while I'm gone but promise me you will do your best to live heart healthy (including my mainstay, margarine!) in my abscence.

I will have tons of news on my vacation as well as some recent heart healthy advice upon my return. Adios amigos!

Chicken and Lime Fajitas

Emma — Thu, 01 May 2008 19:57:00 +0000

Cinco de Mayo is next Monday and being born in Texas, this holiday is huge in my family! I can remember being younger and watching my parents dust off the chip and salsa platters, margarita glasses, sombreros and tortilla warmers. We always had a huge party in our backyard where everyone gathered to munch one chile con queso, fajitas and icy frozen margaritas.
Here’s a yummy chicken and lime fajita recipe that is heart healthy and has a little kick. Happy early Cinco de Mayo!!

Total Time: 45 min
Olive Oil
1 T margarine
2-3 lbs bonesless, skinless chicken, cut into strips
1 large onion, cut into strips
1 red pepper, julienned
1 yellow pepper, julienned
2 T. chopped garlic
2 T. chili powder
1 T. cumin
Seasoned Salt
Garlic
Pepper
1/4 t. cayenne pepper
1 T. dried clinatro
1/2 lime
6 roma tomatoes, sliced lengthwise
Flour Tortillas
Garnishes: Sliced Jalepeno, Sliced black olives, shredded mexican flavor cheese, sour cream, shredded lettuce, salsa, guacamole, and tortilla chips

1. Drizzle extra virgin olive oil in large skillet Add margarine When margarine melts add chicken, onion, peppers, garlic, and seasonings (except lime).
2. When chicken is almost done, add tomatoes and squeeze lime over all.
3. Cook about 10 minutes longer on low. Serve with Spanish Rice and garnishes.

Yield: 6-8 servings

Trans Fat Trivia

Emma — Fri, 25 Apr 2008 18:03:00 +0000

Friday is finally here! This weather is certainly making it difficult for me to motivate myself during the week. I hope everyone gets to spend some time outdoors and enjoy the season this weekend.

Here's an informative true or false quiz about trans fats, which appeared in the Fort Worth Star-Telegram.

Measure your fat grams of knowledge
Here's a quiz to test yourself on trans fat.
True or false?

1. Trans fat is also known as trans fatty acid.

2. Trans fat behaves like saturated fat in the body by raising bad cholesterol.

3. Trans fat is made when hydrogen is added to vegetable oil.

4. The most common places you will find trans fats is in solid vegetable shortening, some margarines, crackers, cookies and snack foods.

5. The FDA estimates that the average daily intake of trans fat in the U.S. is about 4 grams.

6. Trans fat can occur naturally in some animal products such as butter, milk products, cheese, beef and lamb.

7. The USDA recommends choosing vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub or spray) when possible because the combined amount of saturated and trans fats is lower than the amount in solid shortenings, hard margarines and animal fats.

8. The USDA allows a manufacturer to list 0 grams of trans fat per serving if the product has less than .5 grams of trans fat per serving.

9. It is healthier to eat butter instead of margarine in order to avoid trans fat.

Answers: 1. True; 2. True; 3. True; 4. True; 5.False. Americans eat about 5.8 grams daily. 6. True; 7. True; 8. True; 9. False. The combined amount of saturated fat, trans fat and cholesterol for butter is usually higher than margarine even if the margarine contains more trans fat than butter.

Source: U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition, www.cfsan.fda.gov

Buffalo Chicken Dip

Emma — Mon, 21 Apr 2008 14:57:00 +0000

This recipe doesn’t utilize my all-time favorite ingredient, margarine, but it is absolutely delicious just the same! It’s quick, easy and is very addictive. Enjoy!

8 ounce package cream cheese
1/2 cup blue cheese dressing
1/4 cup blue cheese crumbles
1/4 cup red hot sauce
2 cups shredded cooked chicken (or use the already made grilled chicken breast strips)
1/2 cup diced celery

Heat oven to 350*
Place cream cheese in pie plate microwave 1 minute to soften Whisk in salad dressing, hot sauce & blue cheese crumbles until smooth.
Stir in chicken & celery

Bake 20 minutes and serve with tortilla chips

Counting Sheep

Emma — Wed, 16 Apr 2008 13:13:00 +0000

I have been dealing with a serious bout of insomnia lately so last night I decided to do a little research into the matter. Below is some information from the U.S. Department of Health & Human Services (HHS) that you might find useful. I thought it was really interesting that women are twice as likely to suffer from insomnia than men. Like we don't already have enough to deal with!

What is insomnia?
Insomnia is too little or poor-quality sleep caused by one or more of the following:

Trouble falling asleep
Waking up a lot during the night with trouble returning to sleep
Waking up too early in the morning
Having un-refreshing sleep (not feeling well rested), even after sleeping 7 to 8 hours at night
Insomnia can cause problems during the day, such as excessive sleepiness, fatigue, trouble thinking clearly or staying focused, or feeling depressed or irritable. It is not defined by the number of hours you sleep every night. Although the amount of sleep a person needs varies, most people need between 7 and 8 hours of sleep a night.

What are the different types of insomnia and what causes them?
Insomnia can be:
Transient (short term) insomnia lasts from a single night to a few weeks.
Intermittent (on and off) insomnia is short term, which happens from time to time.
Chronic (on-going) insomnia occurs at least 3 nights a week over a month or more.
Chronic insomnia is either primary or secondary:
Primary insomnia is not related to any other health problem.
Secondary insomnia can be caused by a medical condition (such as cancer, asthma, or arthritis), drugs, stress or a mental health problem (such as depression), or a poor sleep environment (such as too much light or noise, or a bed partner who snores).

Do women suffer from insomnia more than men?
Women are twice as likely to suffer from insomnia than men. Some research suggests that certain social factors, such as being unemployed or divorced, are related to poor sleep and increase the risk of insomnia in women. Also, insomnia tends to increase with age.
Sometimes perimenopausal (the time leading up to menopause) women have trouble falling asleep and staying asleep; hot flashes and night sweats often can disturb sleep. Pregnancy also can affect how well a woman sleeps.

How is insomnia diagnosed?
If you think you have insomnia, talk to your doctor. It might be helpful to complete a sleep diary for a week or two, noting your sleep patterns, your daily routine, and how you feel during the day. Discuss the results of your sleep diary with your doctor. Your doctor may do a physical exam and take a medical history and sleep history. Your doctor may also want to talk to your bed partner to ask how much and how well you are sleeping. In some cases, you may be referred to a sleep center for special tests.

How is insomnia treated?
If insomnia is caused by a short-term change in the sleep/wake schedule, as with jet lag, your sleep schedule may return to normal on its own.
If your insomnia makes it hard for you to function during the day, talk to your doctor.

Treatment for chronic insomnia includes:
Finding and treating any medical conditions or mental health problems.
Looking for routines or behaviors, like drinking alcohol at night, that may lead to the insomnia or make it worse, and stopping (or reducing) them.
Possibly using sleeping pills, although controversy surrounds the long-term use of sleeping pills. You should talk to your doctor about the risks and side-effects.
Trying one or more methods to improve sleep, such as relaxation therapy, sleep restriction therapy, and reconditioning.
Relaxation Therapy. This type of therapy aims to reduce stress and body tension. As a result, your mind is able to stop "racing," the muscles can relax, and restful sleep can occur.
Sleep Restriction. Some women suffering from insomnia spend too much time in bed trying to fall asleep. They may be helped by a sleep restriction program under the guidance of their doctor. The goal is to sleep continuously and get out of bed at the desired wake time. This treatment involves, for example, going to bed later or getting up earlier and slowly increasing the amount of time in bed until the person is able to sleep normally throughout the night.
Reconditioning. This means using your bed only at bedtime when sleepy or for sex. Avoid other activities in your bed, such as reading or watching TV. Over time, your body will relate bed and bedtime with sleep.

What can I do to sleep better?
Try to go to sleep at the same time each night and get up at the same time each morning. Do not take naps after 3 p.m.
Avoid caffeine, nicotine, and alcohol late in the day or at night.
Get regular exercise. Exercise during the day--make sure you exercise at least 5 to 6 hours before bedtime.
Make sure you eat dinner at least 2 to 3 hours before bedtime.
Keep your bedroom dark, quiet, and cool. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
If you can't fall asleep within 20 minutes or don't feel drowsy, get up and read or do something that is not too active until you feel sleepy. Then try going back to bed.
If you lay awake worrying about things, try making a to-do list before you go to bed.
Use your bed only for sleep and sex.
See your doctor if you think that you have insomnia or another sleep problem.

For more information on insomnia, call the National Women's Health Information Center at 1-800-994-9662 or contact the following organizations:

National Center on Sleep Disorders Research
NHLBI Health Information Center
Phone Number(s): (301) 592-8573
Internet Address: http://www.nhlbi.nih.gov/sleep

American Insomnia Association
Phone Number(s): (708) 492-0930
Internet Address: http://www.americaninsomniaassociation.org/

National Sleep Foundation
Phone Number(s): (202) 347-3471
Internet Address: http://www.sleepfoundation.org/

Emma — Tue, 08 Apr 2008 19:41:00 +0000

Summer is just around the corner and nothing reminds me of summer like some delicious barbecue chicken. Pair this recipe with some grilled veggies or a fresh vegetable salad and maybe a baked potato topped with margarine and low-fat sour cream and you’ve got a low-calorie, heart healthy meal in a jiffy!

Jan's Barbecued Chicken

Ingredients:
Chicken Parts, Breast or legs or thighs skinned.
1 cup margarine liquid type
1/4 cup dill cut up fresh or 2 tbsp dill
2 tbsp garlic minced
salt and pepper to taste
cayenne pepper,very little

Directions:
Start your barbecue and cook the chicken parts as you would normally do. Last ten minutes of cooking add the melted margarine, salt and pepper; cayenne pepper; dill an minced garlic. Brush margarine mixture on chicken every 10 minutes - watch so chicken doesn't burn.
This is a great sauce for the chicken as well as corn on the cob and also baked potatoes. The dill is different and very tasty. The cayenne gives a bite of spice.

Number of Servings: 6

This recipe is courtesy of Jan Toomey, on http://www.margarine.org.

Striving for Good Health

Emma — Fri, 04 Apr 2008 19:19:00 +0000

Happy Friday everybody! My post today is something a little out of the ordinary and doesn’t focus so much on heart disease or heart health but it’s just as important.

I read about this little girl’s story here and it broke my heart. She’s weathered an incredibly rough storm and she’s far from in the clear. I’ve never met her or anyone in her family but I can only wish them the best. Please keep her in your thoughts and prayers.

Favorite Cheesecake Squares

Emma — Mon, 31 Mar 2008 18:53:00 +0000

Words cannot even begin to express my love for cheesecake. I could write a small novel on all of its wonderful qualities. Every time I have a serious break up, bad day at work or really any sort of stress in my life, the first thing I turn to is cheesecake. It’s my source for relief and tranquility. In fact, I'm going to create a category on my blog dedicated solely to cheesecake. These scrumptious cheesecake squares are sure to be a big hit.

Favorite Cheesecake Squares

Instructions:
Yield: 16 servings

¼ cups Margarine
1/3 cups Packed Brown Sugar
1 cups Unbleached All-purpose Flour
½ cups Chopped Walnuts
8 oz Cream Cheese, Softened
¼ cups Granulated Sugar
1 teaspoon Vanilla
1 Large Egg
¾ cups M&M Candies*

*NOTE: You can use any type of milk chocolate candies in place of the M&Ms.

Beat margarine and brown sugar until light and fluffy. Add flour and walnuts, mix well. Reserve ½ cup crumb mixture; press remaining crumb mixture into bottom of 8-inch square pan. Bake at 350 degrees F. 10 mins. Combine cream cheese, granulated sugar and vanilla, mixing at medium speed on electric mixer until well blended. Add egg, mix well. Layer ½ cup candy over crust; top with cream cheese mixture. Combine remaining candy, chopped, and reserved crumb mixture; mix well. Sprinkle crumb mixture over cream cheese mixture. Bake at 350 degrees F., 20 minutes. Cool and cut in to 16 equal squares.

Busting Common Diet Myths

Emma — Tue, 25 Mar 2008 14:20:00 +0000

This article, which appeared in the March 5th edition of the Hampton, Virginia Daily Press, does a great job dispelling popular diet myths such as the notion that pregnant women need to eat for two, red meat is always bad and butter is better than margarine.

Eating well, not to mention losing weight, is hard enough without bad information getting in the way.

Unfortunately, a huge number of diet myths are lurking in people's minds, dietitians say. Here are 10 falsehoods to throw out with the trans fats:

1. All fats are bad. Nope — the body actually needs fat to absorb nutrients from food, transmit nerve signals and keep cell structures strong. The goal is to replace unhealthy saturated and trans fats often found in commercially packaged and fried foods with "good" fats such as those found in nuts, avocado, salmon and certain oils (including olive, canola, corn and sunflower). Even then, people should spend more time thinking about portion control than "bad" fats, says Gale Pearson, a registered dietitian in Newport News. "It's not the food's fault!" Pearson says. "It is the amount of the food that a person chooses to eat."

2. Brown is always best. The low-carb craze helped fuel the idea that all refined "white" foods are fattening and all "brown" foods are natural and healthy. While whole-grain foods are good choices, the truth is more complex, says Gloria Tsang, a registered dietitian and founder of a nationally-known online nutrition site (www.healthcastle.com). Brown eggs, for example, aren't any better nutritionally than white eggs. Ditto for many brown breads without the words "whole-wheat" or "whole-grain" listed first on their ingredient list. And sugar, molasses and honey are virtually identical to white sugar in terms of calories. "Many people will buy a packaged food based on the type of sweetener," Tsang says. "It's better to choose a product that has less of whatever sweetener is on the ingredient list."

3. Calcium is the only key to strong bones. Calcium is very important, but so are other nutrients. Two prime examples are vitamin D (found in fortified dairy products and cereals) and vitamin K (found in many greens and seafood), which help the body absorb calcium and build bone. Exercise matters, too, especially weight-bearing activities such as walking and strength training. "Stress on the bones is needed to stimulate them to take up calcium from the diet," says Suzanne Barnes, a registered dietitian and certified diabetic educator at the Bon Secours Heart Institute in Portsmouth.

4. Skipping meals helps people cut calories. In fact, studies have shown that temporary fasters take in more calories over the course of a day, Tsang says. When the body thinks it is starving, metabolism slows and blood sugar levels dive, making people hungrier than usual at their next meal or snack. Tsang recommends eating based on hunger signals alone. "That's better than coming up with a magic number of meals or snacks for a day," she says. As for people who really do cut calories and exercise regularly but can't lose weight, they should see a doctor to check for an underlying health issue such as insulin resistance, says Anita Pozin, a personal trainer in Newport News.

5. Cutting salt is the only way to lower blood pressure. You do want to eat less salt (first step: get rid of the salt shaker), but you can help prevent and control high blood pressure with a diet high in fruits and vegetables, unsaturated oils and proteins from healthy foods such as chicken or fish. Exercising, limiting alcohol intake and losing extra pounds are other important steps.

6. High-protein diet = big muscles. "If this were true, almost everyone would look like The Incredible Hulk," Pearson says. Many people actually eat more protein than nutritionists recommend, especially those who pile on protein powders and shakes. "It's not the protein that builds muscle, but resistance training and a healthy diet," Pearson says.

7. Red meat is always bad. Although poultry is naturally lower in saturated fat, the way meat is cooked tends to be more important than the type of meat, Tsang says. A piece of chicken fried with its skin still on, for example, is likely to have more fat and calories than a steak trimmed of fat and grilled. People who enjoy red meat should go for leaner cuts such as top round roast or pork tenderloin.

8. Sugar causes diabetes. It's important for people with diabetes to control their sugar and carbohydrate intake, but sugar doesn't bring on the chronic disease. The major culprits are too many calories (of any kind), obesity and a lack of exercise.

9. Butter is healthier than margarine. Butter has more saturated fat — about 21/2 grams per pat and 7 grams per tablespoon — than many people realize. And contrary to popular opinion, most margarine doesn't have any trans fat but contains a mix of unsaturated oils and smaller amounts of saturated fats, Barnes says. In general, liquid or tub margarines are better than stick forms.

10. Pregnant women need to eat for two. Sad to say, most mothers-to-be only need about 100 additional calories early in their pregnancy — think a banana or a small container of yogurt — and about 300 calories extra toward the end of their pregnancy, Tsang says. She does recommend following cravings, even if they point toward fattening foods such as ice cream, but to practice serious portion control. For example, one serving of ice cream is usually about half a cup, much less than what most people eat in a sitting.

Why the Easter Bunny Brings Eggs

Emma — Fri, 21 Mar 2008 14:48:00 +0000

Why the Easter Bunny Brings Eggs

10. Big tax write-off.

9. Who ever heard of Easter Bricks?

8. Consider all of the varieties: scrambled, over easy, hard boiled.

7. He gets a good deal from the local chickens.

6. Secret plan to eliminate human race by cholesterol overdose.

5. Pressure from the Egg Marketing Board.

4. Because if it brought bottle rockets it would be the Independence Bunny.

3. Would you want to hunt for waffles?

2. He thinks guys should get chicks at least once a year.

1. Because the Energizer rabbit got the good job.

Happy Easter everybody!!!

Don't Let Stress Get You Down

Emma — Thu, 20 Mar 2008 18:54:00 +0000

Stress – it’s an unavoidable fact of life. And while there’s not much you can do to remove stress in your life, there is something you can do about the way you handle stress.

Remember, stress can lead to more serious conditions such as heart disease, stroke or cancer. The Harvard Healthbeat offers the following advice:

Sometimes just thinking about embarking on a program of stress control can be stressful. Rather than freeze in your tracks, start small. Pick just one stumbling block or source of stress in your life, and see if these suggestions work for you.

Often angry or irritated? Consider the weight of cognitive distortions. Are you magnifying a problem or leaping to negative conclusions without checking to see if they have any foundation in fact? Take the time to stop, breathe, reflect, and choose.

Unsure of your ability to do something? Don’t try to go it alone. If the problem is work, talk to a co-worker or supportive boss. Write down other ways that you might get the answers or skills you need. Turn to tapes, books, or classes, for example, if you need a little tutoring.

Overextended? Clear the deck of at least one time-consuming household task. Consider what is truly essential and important to you and what might take a backseat right now.
Feeling unbearably tense? Try massage, a hot bath, mini-relaxations, progressive muscle relaxation, or a mindful walk. Practically any exercise — a brisk walk, a quick run, a sprint up and down the stairs — will help, too. Done regularly, exercise wards off tension, as do relaxation response techniques.

Upset by conflicts with others? State your needs or distress directly, avoiding “you always” or “you never” zingers. Say, “I feel ________when you _____.” “I would really appreciate it if you could ______.” “I need some help setting priorities. What needs to be done first and what should I tackle later?” If conflicts are a significant source of distress for you, consider taking a class on assertiveness training.

Healthy Habitation

Emma — Tue, 11 Mar 2008 12:57:00 +0000

Cooking Light recently ranked the Top 20 American cities that best fit the magazine’s philosophy to eat smart, be fit, and live well.

My city, Atlanta, is on the list. Is yours?

Seattle, Washington
An abundance of fresh local foods, walker-friendly streets, and inclusive attitudes helps make Seattle America's best city for healthy living.

Portland, Oregon
Life is good in our second-ranked city, thanks to its seemingly endless supply of outdoor activities, cutting-edge restaurants, and vibrant environmental consciousness.

Washington, D.C.
Our capital city sets an accommodating agenda with farm-fresh dining, diverse cultures, and ample opportunity for exploration on foot.

Minneapolis, Minnesota
In our fourth-ranked best city, lush parks and shimmering lakes provide a natural backdrop to a rich cultural landscape.

San Francisco, California
Our fifth-ranked city steps up with one of the world's most unforgettable settings--along with great cuisine and an energetic spirit.

Boston, Massachusetts
Strolling historic parks and swanning around the water are but two of the pastimes that make summer prime time to enjoy our sixth-ranked city.

Denver, Colorado
The Mile-High City ranked seventh on our list for an outdoorsy Western lifestyle that makes living well accessible and irresistible.

Milwaukee, Wisconsin
Our eighth-ranked city proves a worthy destination for food lovers, adventure seekers, and culture aficionados alike.

Philadelphia, Pennsylvania
In America's fifth-largest city, the historic past provides a backdrop for a present that's healthful and happening.

Tucson, Arizona
Tucson offers a taste of the authentic Southwest in a desert setting that's ideal for a warm winter getaway.

Baltimore, Maryland
Baltimore, it turns out, has lots of people who eat five or more servings of fruits and veggies a day--27 percent.

Colorado Springs, Colorado
Graced with bountiful trail systems, no wonder 91 percent of the city's population claims to be in good health.

Pittsburgh, Pennsylvania
Skies, once dark with factory smoke, open above crystal-towered downtown Pittsburgh, bound on three sides by the rivers Monongahela, Allegheny, and Ohio.

St. Louis, Missouri
A love for local produce and healthful activities keeps this urban center well fed and on the move.

New York, New York
New Yorkers walk far more than most Americans, and they do it quickly. But they slow down for green markets--25 in Manhattan alone.

Atlanta, Georgia
Approximately 55,000 people gather on the Fourth of July at the Peachtree Road Race, the largest 10k in the world.

Austin, Texas
You can't swing a yoga mat in Austin without hitting a cool place to exercise--whether it's inside a gym or outdoors in a natural, spring-fed pool.

Chicago, Illinois
The city's environmentally-friendly mentality is one of the reasons why it is home to the 2007 Cooking Light FitHouse.

Las Vegas, Nevada
In our list, the city ranks third in restaurants rated "extraordinary to perfection" and third in nominations for James Beard awards.

Kansas City, Missouri
A recent study revealed Kansas City has the purest water of any major city in the country.

Clean Out That Dirty Mouth

Emma — Wed, 05 Mar 2008 15:40:00 +0000

This video really fascinates me because it discusses a correlation between dental health and heart health. Basically, the video notes that a couple of studies have indicated that intense treatment of periodontalitis, which is a rather common mouth disease, can make your arteries cleaner and flow freer. Scientists think the correlation between dental and heart health may have something to do with bacteria.

Anyways, check out the video. I must warn you – the voiceover is slightly monotone so stick with it and I’m sure you’ll gain some valuable information.

The video also notes it’s important to get 40 minutes of cardiovascular exercise three times, limit unhealthy fats in the diet (one way to do that is by using margarine!) and to not smoke.

Remember, the more ways you can incorporate heart healthy foods such as nuts, fish, margarine, etc. into your diet, the healthier your body will be.

Super Simple Calorie Slashers for Heart Health

Emma — Mon, 03 Mar 2008 15:11:00 +0000

Maintaining a healthy weight is a step we can all take in reducing our risk for many diseases. Excess weight really can be a danger to your health and can even lead to death. I’m as guilty as many people about indulging in a scoop of ice cream or a handful of potato chips from time to time. Remember, all foods can be a part of an overall healthy diet as long as they are consumed in moderation. Here’s a great article from WebMD on simple ways to slash unnecessary calories from you diet. FYI, by cutting just 100 calories a day you could lose up to 10 pounds a year!!!

Gaining weight into your 30s, 40s, and beyond isn’t inevitable. The secret? Cut out or burn off an additional 100 calories a day. Use our favorite tricks, and you’ll save 3,000 calories this month. That’s more than enough to help you keep your youthful figure.

Supersimple calorie slashers
Top 1 cup of apple slices, instead of 8 crackers, with cheese. Save 100 calories.
Choose a fresh spring roll instead of a fried egg roll. Save 100 calories.
Eat chocolate sorbet instead of chocolate ice cream. Save 140 calories per 1/2 cup.
Skip the crust on apple pie. Save 100 calories.
wap pepperoni on your pizza for veggies like fresh tomatoes and peppers. Save 100 calories per 2 slices.
Choose steamed shrimp over fried. Save 122 calories per 3 ounces.
Make your sandwich open-faced (use only 1 slice of bread). Save 100 calories.
Leave blue cheese off your salad. Save 110 calories per 3-tablespoon serving.
Substitute 1/2 cup steamed veggies for 1/2 cup noodles in a pasta dish. Save 100 calories.
Use a 6-inch flour tortilla instead of a 10-inch one on your next burrito. Save 120 calories.
Skip the tortilla and put your filling on lettuce. Save 100 calories.
Eat a whole-wheat English muffin at breakfast instead of a bagel. Save 150 calories.
Top pancakes with 1/4 cup apple-sauce sprinkled with cinnamon instead of syrup. Save 180 calories.
Top ice cream with 1/2 cup fresh berries instead of 2 tablespoons strawberry syrup. Save 168 calories.
Leave 10 French fries on your plate. Save 100 calories.
Split a Krispy Kreme doughnut with a friend. Save 100 calories.

No-sweat calorie burners*
*Based on a 150-pound woman
Embrace your inner schoolgirl by jumping rope for 10 minutes. Burn 100 calories.
Tend your garden for 25 minutes. Burn 103 calories.
Schedule a 20-minute walk date with a buddy. Burn 102 calories.
Crank up the tunes and shake your groove thing for 20 minutes. Burn 100 calories.
Give your partner a 22-minute massage. Burn 103 calories.
Do your nails or knit while watching your favorite hour-long TV show. Burn 102 calories.
Spend 60 minutes typing e-mails to your friends. Burn 100 calories.
Write a letter to a friend by hand for 50 minutes. Burn 100 calories.
Push around a grocery cart for 40 minutes. Burn 103 calories.
Shoot pool or play darts for 35 minutes. Burn 100 calories.
Play fetch with your dog for 35 minutes. Burn 100 calories.
Do a little house-cleaning. Burn 107 calories.
Play a 35-minute round of putt-putt golf. Burn 180 calories

Does Heart Disease Have a "Look?"

Emma — Tue, 26 Feb 2008 20:14:00 +0000

I really like the following article because it relays the fact that heart disease doesn’t have a “look.” A woman who looks like she’s in great shape, eats fairly well and doesn’t smoke can still get heart disease people! Read on people, read on…

Heart disease is the number one killer of American women, and what may surprise you is that it doesn't just affect those who are older and out of shape.

Shelly Martel was 43, exercised regularly, didn't smoke and ate somewhat healthy.

Then she had a heart attack.

Her near death experience caught her completely off guard, and her story serves as a wake up call during this Heart Disease Awareness Month for Women.

"Thinking back, I'm trying to decide," Martel says. "Did I know this was coming on? I really can't say that I did."

That's because Martel isn`t your typical heart attack victim.

"I don't know how I had a heart attack, I just did," she says.

"To look at her you would not think she`s a woman with heart disease because she's slim, she's trim, she's in shape, she eats right, she exercises, I mean she does everything right," says Judy Meyers, coordinator of cardiac rehab at St. Alexius.

Still four years ago, as Martel was ironing her clothes for the next work day as a lab technician, she was hit with tightness in her chest and the other tell tale sign of an impending heart attack.

"I had horrible, horrible left arm pain and I kept thinking to myself," Martel says. "If I could just cut off my left arm that pain would be gone it was just excrutiating. It's the worst pain I've ever had."

So she drove herself to St. Alexius's emergency room, and 45 minutes later she went into cardiac arrest.

"I had chest compressions and the whole electric shock to bring me back," says Martel.

And she's lucky they were able to. Cardiologist John Windsor says the odds were against her..."

50 percent of women over the age of 45 will die from coronary artery disease, 75 percent of women over the age of 65 will die from coronary artery disease," Windsor says. "It is the leading killer."

Since Martel's brush with death four years ago, she’s had seven stents inserted into in her heart and has found out she likely has heart disease because it runs in her family. Her advice to other woman? Get to the ER or call 911 if you experience any chest pains, regardless of your age or health level. She says she likely would not be here to tell her story if she hadn’t.

***Fellow bloggers, it is evident from this article that you can't look at someone and determine whether they are at risk for heart disease. You have so many tools in your toolbox to help combat your risk for heart disease - lose the excess weight, don't smoke, eat heart health foods, make regular visits to your physician. By incorporating margarine into a heart healthy diet, you can rest assured that you are taking just one more step in reducing your risk.***

Chocolate Brown Delight

Emma — Wed, 20 Feb 2008 20:18:00 +0000

Yum, yum, yum, yum…okay enough, I promise to stop “yumming.” These brownies are deliciously bad when it comes to calories but positively divine when it comes to taste.

Chocolate Brownie Delight
Instructions:

Yield: 1 Batch
6 oz Unsweetened chocolate
¾ cups Margarine
6 Eggs, beaten
2 cups Sugar
¼ teaspoon Salt
2 teaspoon Vanilla
1½ cups Flour
16 oz Pkg. semi-sweet morsels

Preheat oven to 350. Grease a 9 X 13" pan and line with wax paper. Set aside.

Melt unsweetened chocolate and butter in pan, stirring constantly. Remove and cool. Combine eggs, sugar, salt and vanilla; add to chocolate. Mix well. Stir in flour and morsels. Pour in pan and bake 25-30 minutes.

Let's Have a Heart to Heart

Emma — Thu, 14 Feb 2008 15:41:00 +0000

Happy Valentine’s Day everyone! WebMd actually created a special “love section” on their site just for this momentous occasion.

Any big plans? Considering I don’t have a boyfriend or someone special (wah-wah), I’ll be spending my night with my best girl friends, going to dinner and to see the new cheesy romantic comedy, “Definitely, Maybe.” In all actuality, there’s nothing I would rather do than spend a night with my best friends. I don’t really buy into this Hallmark holiday but it’s always fun to celebrate loving people and being loved. If you’re in a great relationship – congrats and recognize how lucky you are. If you’re single like me – enjoy it and relish in the ability to be selfish during this time…not too selfish of course. And remember, today is a great day to start living a heart healthy lifestyle!

Below are excerpts from a WebMD article that features, Mimi Guarneri, MD, who authored the book, “The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing.” I pulled my favorite Q&A’s but if you’d like to access the whole article, its available here

What aspects of modern life are bad for our hearts?
Everything. The new definition of normal is going to work every day in a car that is not paid for so you can pay for the house that you never get to use because you are always at work. We are stressed out to say the least. Not to be doom and gloom, but this so-called modern life is not conducive to health. Today, people are so focused on mergers and acquisitions and the accumulation of things that the question becomes when is enough, enough. Sometimes our body has to put the brakes on for us with a big heart attack.

How is having a BlackBerry bad for the heart?
Today there is constant bombardment with emails, faxes, and BlackBerries. It's nonstop. We are forced to make split-second decisions because we don't have time to think. It's extremely stressful and as a result, we are flooded with stress hormones. The release of stress hormones like adrenalin and cortisol can increase the risk of having a heart attack.

That's scary. What can we do to prevent this from happening?
Start by thinking about the heart physically, emotionally, and spiritually. Physical care involves choosing the right foods and exercising. That's the easy part. The emotional aspect involves asking yourself if you are stressed, depressed, anxious, or angry. And the deeper, spiritual issue is asking yourself 'who am I [and] what is my purpose?'

If eating right and exercising is the easy part, why don't people do it?
People know how to eat and they know they need to exercise, but they are making poor choices mostly driven by stress and depression. They think: 'I am depressed, so why exercise?' Or: 'I am stressed, so I will have four martinis.'

Any Valentine's Day prescription to help combat the effects of modern life on our hearts?
Wake up and say, 'I will take responsibility for my health and well-being and ask myself the deeper questions.' There is nothing more important than health and family, and we take that for granted until we don't have them anymore. We need to get people back on track.

Anything else?
Turn off your BlackBerry and go for a walk.

How can a person be love?
Instead of looking to give love, just be love: Do something good for someone. The feeling you get when you see their face light up brings joy to your heart. Be grateful for your life and have gratitude for the gifts you have been given

My Skinny Jeans Taunt Me

Emma — Mon, 11 Feb 2008 20:08:00 +0000

Whew, where have I been lately?! It seems like this month is really flying by. January whizzed by and I just looked at my desk calendar only to realize it’s almost mid-February!! How are you guys doing on your New Year’s resolutions? Did you even make a New Year’s resolution?

My basic theme in 2008 is getting healthy, well healthier that is. I’m trying to hit the gym at least three times a week, consume a (heart) healthy diet and try to avoid adapting any lifestyle habits that might be detrimental in the long run.

Much to my surprise, and chagrin, I have lost ANY weight yet. Actually, I’ve gained weight. Can you believe it? I can’t understand and I must admit, it certainly doesn’t help to motivate me. I just have to keep telling myself muscle weighs more than fat and these new healthy habits will pay off in the long run. I’m not even going to act like I need to lose weight. I’m a petite girl and weight has never been a problem but man would it be nice to fit into that skinny pair of jeans that keeps taunting me from my closet.

Have any of you run into a similar problem? You know, when you think you’re doing everything right only to come to find out it hasn’t done a bit of good?

Okay Ladies, Pay Attention

Emma — Tue, 05 Feb 2008 16:26:00 +0000

Hey ladies, this video’s for you. It was produced by the Heart Specialists of Lancaster and demonstrates the real need for programs the increase awareness of heart disease among women. Everyone at is at risk, learn how to reduce your chances of getting heart disease.

According to the American Women’s Medical Association and Healthyfridge.org:

A woman who has a heart attack is one-and-a-half times as likely as a man to die from it, and, if she survives, more likely to have a second one.
Framingham Heart Study

In women, the rate of death from heart disease far exceeds that of breast cancer. One woman in 29 dies of breast cancer. One in 2.4 dies of cardiovascular disease, including a heart attack or stroke. Heart disease is the number-one killer of women.
2003 American Heart Association Heart and Stroke Statistical Update

Making margarine a part of your overall healthy diet, which should be rich in fruits, vegetables, and whole grains, is a great way to cut back on saturated fats. As most of you are aware, saturated and trans fats are the two kinds of fats you do not need (or want) in your diet. Margarine is low in both!

But The Fire's So Delightful

Emma — Fri, 01 Feb 2008 20:25:00 +0000

Tis the season to stay indoors, curled up by the fire with a piping cup of coca or soup and doing absolutely nothing.

My weekend plans are just that. My body is fiercely rejecting the bout of cold weather Atlanta seems to be getting so I’m just going to stop fighting it. I plan to catch up on some reading, watch old movies like the “Sound of Music,” and revel in the fact that I’m not outside.

I found this recipe this morning and plan on trying it Sunday, which is typically my day to cook. I love gumbo, especially during the winter. It’s usually exhausting trying to chop all the ingredients but this version seems much less “chop-heavy.” Plus, it’s from Paula Dean, the chef of the South, so how can it be bad? Always be sure to let your gumbo sit for a couple of hours before eating so it can absorb all the flavors. I’ll let you know how it goes!

Paula Dean's Gumbo

INGREDIENTS
• 3 large boneless skinless chicken breast halves
• Salt and pepper
• 1/4 cup vegetable oil
• 1 pound smoked sausage, cut into 1/4-inch slices
• 1/2 cup all-purpose flour
• 5 tablespoons margarine
• 1 large onion, chopped
• 8 cloves garlic minced
• 1 green bell pepper, seeded and chopped
• 3 stalks celery chopped
• 1/4 cup Worcestershire sauce
• 1/4 bunch flat-leaf parsley, stems and leaves, coarsely chopped, plus chopped leaves for garnish
• 4 cups hot water
• 5 beef bouillon cubes
• 1 14-ounce can stewed tomatoes with juice
• 2 cups frozen sliced okra
• 4 green onions, sliced, white and green parts
• 1/2 pound small shrimp, peeled, deveined and cooked

DIRECTIONS
Season the chicken with salt and pepper. Heat the oil in a heavy-bottomed Dutch oven over medium-high heat.

Cook the chicken until browned on both sides and remove. Add the sausage and cook until browned, then remove.

Sprinkle the flour over the oil, add 2 tablespoons of margarine and cook over medium heat, stirring constantly, until brown, about 10 minutes. Let the roux cool. Return the Dutch oven to low heat and melt the remaining 3 tablespoons margarine.

Add the onion, garlic, green pepper and celery and cook for 10 minutes. Add Worcestershire sauce, salt and pepper to taste and the 1/4 bunch parsley. Cook, while stirring frequently, for 10 minutes.

Add 4 cups hot water and bouillon cubes, whisking constantly. Add the chicken and sausage. Bring to a boil, then reduce the heat, cover, and simmer for 45 minutes. Add tomatoes and okra. Cover and simmer for 1 hour. Just before serving add the green onions, shrimp and chopped parsley.

See Red This Friday

Emma — Wed, 30 Jan 2008 21:14:00 +0000

This Friday is National Wear Red for Women Day. Sponsored by the American Heart Association (AHA), Go Red for Women is a nationwide campaign that seeks to inform women about heart disease, which is the number one killer in women, and steps we can take to prevent or reduce our risk for the killer disease.

Now, you already know that I’m a huge proponent for living a heart healthy lifestyle. I mean hey, I wouldn’t promote the heart healthy benefits of margarine and other foods if I didn’t think they could help us all lead a better, longer life. Here some other steps you can take to reduce your risk for heart disease.

See your physician for an annual exam.

Have your cholesterol screened when you have your physical exam.

Monitor your results as often as your physician recommends.

Exercise 3 to 5 times per week for 30 to 45 minutes each time. Such aerobic exercise as walking, biking or calisthenics is best.

Eat a heart-healthy diet. Eat a variety of foods and also reduce fat, cholesterol and salt intake. Margarine just so happens to be part of a heart healthy diet.

Learn to reduce stress. Relaxation tapes, exercise and deep breathing can help.

Avoid cigarette smoking.

Please help join the fight against this killer disease and wear red this Friday. For more information, check out americanheart.org.

Chips Ahoy Ice Cream Cake

Emma — Thu, 24 Jan 2008 19:38:00 +0000

For some reason I have been craving chocolate more than usual. I’m not sure if it’s the dreary, cold weather, stress from the job or the fact that I’m a chocoholic but the craving is there. This recipe rocks!!!

Chips Ahoy Ice Cream Cake

Yield: 12 Servings
32 Chips Ahoy chocolate chip
¼ cups Margarine, melted
1 cups Chocolate fudge topping
2 qt Ice cream, any combination
prepared whipped topping for garnish strawberries or maraschino cherries, for garnish

Finely roll (with a rolling pin) 20 cookies. Combine cookie crumbs and margarine. Press onto bottom of 9-inch springform pan or pie plate; stand remaining cookies around edge of pan or pie plate. Spread ¾ cup fudge topping over prepared crust. Freeze about 15 minutes.

Meanwhile, soften 1 qt. ice cream. Spread softened ice cream over fudge layer. Freeze about 30 minutes. Scoop remaining ice cream into balls; arrange over ice cream layer. Freeze until firm, about 4 hours overnight. To serve, garnish with whipped topping, remaining fudge topping, strawberries or maraschino cherries. Serve immediately. Makes 12 servings.

Public Suffering From Overload of Advice

Emma — Fri, 18 Jan 2008 15:35:00 +0000

Wow, I really couldn’t have said it better so I won’t. Actually Kim brought this point up in the comments section on one of my previous posts. Enjoy!

Twenty-four hour news channels constantly squawk about the latest studies on food, drink and health. "Groundbreaking" articles on diet and wellness flood the papers every day. And science headlines increasingly read like the style section. Rather than educate people about healthy choices, this revolving door of health reports only fans the fears of an already anxious public.

The prognosis: Americans are suffering from an overdose of conflicting advice.

If you need an example, look no further than your fridge. "Experts" used to tell us eggs were little more than cholesterol bombs served sunny side up. Now, eggs are back at the top of the grocery list. Nutritionists have crowned them the perfect food, delivering tons of protein and vitamins for a mere 75 calories a pop. Same egg, new spin.

This paradox extends to other dietary debates: butter vs. margarine, regular vs. decaf, carbs vs. protein.

Over the past several decades, the health community has even been sending us mixed messages about sunshine. Following the invention of sun protection factor (SPF) in the last half of the 20th century, health reports drove Americans to hide from the sun. People lathered on sunscreen, layered their clothes, or simply stayed indoors. Time magazine brought the sun out of exile this winter by naming Vitamin D one of the "Top 10 Medical Breakthroughs" of 2007. In a number of prominent studies, researchers discovered that Vitamin D not only helps to strengthen bones, but can also ward off diabetes, prevent multiple sclerosis, and even thwart many different cancers. Unfortunately, the Centers for Disease Control and Prevention estimates that more than 180 million Americans are not getting enough.

From eggs to sunlight, the advice dispensed by modern health reports illustrates the law of unintended consequences. For instance, nutrition activists have convinced many cities across the nation to ban trans fats (aka "margarine") and force local businesses to switch to a new oil, interesterified fat. Now, it looks like the replacement oil is actually worse.

Of course, we are sometimes faced with incontrovertible evidence, like the dangers of smoking. But clear-cut cases are few and far between.

Normally, decisions about our health involve a complex trade-off between risks and benefits that can't be boiled down to catchy headlines or news clips. There are no absolutes, no good vs. evil, no all-or-none.

As the saying goes, it's the dose that makes the poison. And a day without sunshine is like, well … a day without sunshine.

James Bowers is the managing director at the Center for Consumer Freedom

Global Warming's Got Nothin' on ATL

Emma — Thu, 17 Jan 2008 21:28:00 +0000

All I’ve to say today is IT SNOWED IN ATLANTA!!!! You see Atlanta, or Hotlanta as it is commonly referred to, very rarely sees snow and its temperatures are usually very mild even during the winter. This rare occurrence of snow is mindboggling for those of us that reside here, and when the snow came last night I can say with absolute certainty that the city freaked out.

Traffic was horrendous, with people driving five miles an hour on the major highways. A commute of twenty minutes took most people an hour and a half. Children everywhere were outside screaming, laughing and playing in the now. Even today, the conversation at my workplace is centered solely on the fact that IT SNOWED IN ATLANTA!!!

It’s almost Friday people, hang in there.

Misinformation Regarding Margarine in Bon Appetit

Emma — Wed, 09 Jan 2008 18:55:00 +0000

As many of you know, I have a really serious issue with misinformation when it comes to people’s health. It’s hard enough to keep track of the latest health news without articles that present information that is erroneous and without merit.

An article in the February issue of Bon Appetit features an article in which the author advocates the use of butter of margarine, which is ludicrous. Most health professionals as well as the American Heart Association and the Federal government’s National Cholesterol Education Program strongly encourage the use of margarine over butter.

The Bon Appetit article notes that margarine contains harmful trans fat but you won’t find any soft or liquid margarine that contain trans fat, and trans fat levels of stick margarines have been greatly reduced. Margarine manufacturers continue to be the leaders in the food industry in removing trans fats from products, and they continue to innovate the market by adding healthy, functional ingredients such as antioxidants, omega fatty acids, and fat-soluble vitamins to products.

In addition margarine, compared to butter, actually lowers the risk of heart disease. Compared to butter, the typical 60 percent oil soft margarine product contains significantly less total fat and saturated fat than butter. Additionally, this 60 percent oil soft margarine product has 20 percent fewer calories than butter and no cholesterol.

Okay, I’ve said my piece and now I’m done…for today. I hope everyone is enjoying their week and I’ll see you back here soon!