Sharing Recipes--Chocolate Banana Protein Shake

Quick and easy to make, this shake will keep you satisfied and energized all morning. It contains between 30 and 35 grams of protein and is an excellent source of calcium and Vitamins D and B12.

Feel free to experiment with the strawberry or vanilla flavoured whey protein.

You may wish to start with 1 tbsp of ground flax seeds and gradually work up to 2 tbsp.

Ingredients

1 banana
1 cup skim milk
6 ice cubes
1 scoop chocolate whey protein
2 tbsp ground flax seeds

Procedure

• Combine all ingredients in the blender.

• Blend until smooth and frothy.

Makes 1 serving

Surviving the Food Court

The mall can be a disaster for healthy eaters who are hungry and tired after a day of shopping. Consider the following tips on how to avoid stress and watch your waistline:

• Take advantage of late shopping hours. Head out after an early dinner at home.

• Wear comfortable waking shoes and leave your coat in the car. You won't be as tired or on the lookout for a snack to cool you down or revive you.

• Try shopping downtown where you can stroll the streets and eat a healthy meal at a local cafe.

• Bring your own food--bottled water, a snack bag of nuts, protein bar, apple.

• Indulge and buy a single truffle at the chocolate store.
  

Beef Up Your Diet

Lean beef is a great diet food. it builds muscle, stimulates the metabolism, and is an excellent source of iron and vitamins B12 and B6. It is also packed with zinc, a mineral that most of us lack. The steaks, burgers, and roasts in our supermarkets are leaner than ever. Follow these suggestions and get the benefits of beef without the extra calories and fat.

• Look for the words "lean" or "extra lean" on the label. These cuts have 4.5 grams or less of saturated fat. Or, look for these lean cuts: bottom, eye or top round, round tip, top sirloin, top loin, or tenderloin.
  

• Low-fat cooking methods include broiling, grilling, steaming, stewing, braising, baking, and roasting.

• Saute thin slices of steak with onions, garlic, and fresh basil. Serve over whole wheat noodles or brown rice.

• Add ground beef to tomato sauce and serve over pasta.

• Skim fat from the surface of beef soups, stews, and sauces before serving.
  

A Bit of Humour

An elderly woman is being examined by a young physician. After about 4 minutes, she bursts out of the examination room. Spotting an older doctor, she tells him what happened.

Astounded, the doctor marches down the hallway towards his younger colleague. "What' s the mater with you?" he demands. "That woman is 74. Why would tell her she's pregnant?"

The young doctor asks, "Well, does she still have the hiccups?"

Source: Readers' Digest

Dieting on a Budget

Many of us are looking for the "quick fix" that will help us achieve an overnight transformation in lifestyle and body shape. That is a recipe for disaster.

It makes more sense to make small changes that can be maintained on a daily basis.

• The healthiest amount of weight to lose is no more than 1 pound a week. This can be accomplished by easting 500-600 fewer calories each day.

• Do not weigh yourself every day. Do it once a week or every two weeks to encourage long-term positive thinking.

• Remember the 80-20 rule. As long as you keep to your diet and exercise program 80% of the time, you can forgive yourself the 20% of times that you lapse.

• Consider cancelling the gym membership and finding more lifestyle-friendly ways to exercise: biking, gardening, walking, yoga.

• Avoid eating anything that your great grandmother would not recognize as food--pop tarts, breakfast bars, yogurt in tubes. This is an easy way to avoid processed food.

BetterSleep On A Budget

Establishing a bedtime routine will lull the body and mind into a sleepy state. Consider the following suggestions:

• Turn off electronic equipment early and quietly relax with your book or a puzzle.

• Put on fresh sheets, relax the lighting, and open a window to reduce stuffiness.
  

• Keep a journal at your bedside to jot down concerns that will keep you awake--tomorrow's schedule, family or work tension, financial problems.

• Drink a glass of water before bed so you don't wake feel dehydrated.
  

• Eat dinner before 7 p.m. If you are hungry afterwards, have a banana or a milky drink. Try making this healthy hot chocolate drink. Pour a mug of low-fat milk into a small pot and add 2 teaspoons of cocoa and 1/2 teaspoon of brown sugar. Turn on the heat and whisk as it warms to dissolve the cocoa. Pour into the mug and stir. Enjoy!

Outside the Breakfast Box

An American study found that people who ate breakfast had a higher daily intake of vitamins, minerals and whole grains. And, eating breakfast also correlates with significant long-term weight loss.

You can eat virtually anything you like for your morning meal as long as it is healthy.

Here are a few ideas to get you started:

• To save time in the morning, set the breakfast table before you go to bed.
  

• If you have a programmable bread machine, set it so that it starts making bread in the early hours. This will fill the house with an irresistible aroma and also provide delicious, healthy homemade bread for breakfast.

• If you have trouble eating anything in the morning, drink a cup of chamomile tea 30 minutes before eating. it soothes digestion and prevents nausea.

• If you dislike milk or have lactose intolerance, top your cereal with yogurt or top a whole grain bagel with grated cheese.

• Consider adopting the following Eastern Mediterranean tradition: drink a glass of water with your morning coffee. This leaves you feeling fuller and better hydrated.

• It is very easy to have two portions of fruit for breakfast. Pour a glass of pure fruit juice and chop pieces of fresh fruit over cereal.

• Spread whole wheat crackers, tortillas, or toast with peanut, almond, or macadamia nut butter.

• Reheat leftovers from supper or have a bowl of soup. In Japan, it is customary to start the day with a bowl of warming soup.