Monday, December 14, 2009

Healthy Holiday Foods

Here are some popular holiday foods that are actually good for you:

1. Red wine--heart-healthy antioxidants
2. Dark chocolate-reduces risk of blood clots
3. Almonds, walnuts and hazelnuts-great source of vitamin E and heart-healthy fats
4. Lean meats such as turkey, chicken and fish-great source of protein and omega-3 fatty acids
5. Cinnamon-lowers blood sugar and cholesterol
6. Dried fruit such as cranberries, dates, figs and raisins-rich in B vitamins and iron

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Thursday, December 3, 2009

Wash your hands!

Looking for the best way to keep healthy this winter? Wash your hands.

Washing hands throughout the day may be the best way to keep the flu away. Use regular soap and warm water. Dry with disposable towels and use the towel to turn off the faucet.

When you do not have soap and water nearby, try an antibacterial gel. They can kill 99.9 percent of germs. Make sure to look for one with at least 60 percent alcohol in order to kill microbes. Another plus is that alcohol based gels don't contribute to antibiotic resistance.


Hope Danielson
Health & Wellness Advisor
Niemann Foods

Tuesday, October 27, 2009

Happy Halloween

Looking for smart choices this Halloween. Try some of these better finds:

Smarties (2 rolls have 50 calories and 0g of fat)
Dum Dum Pops (2 pops have 51 calories and 0g of fat)
Tootsie Pop (1 pop has 60 calories and 0g of fat)
Candy Corn (13 pieces have 70 calories and 0g of fat)
3 Musketeers (1 "fun" size bar has 63 calories and 2g of fat)

Happy Halloween!

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Tuesday, October 20, 2009

Peter, Peter Pumkin Eater!

Did you know that Pumpkins are not only good for decorating but also good for your heart?

According to the authors of Superfoods Healthstyle, canned or fresh, pumpkin is a superfood,. And this squash is especially good for your ticker because it's chock-full of carotenoids that are known to reduce heart disease risk.
Antioxidant ActionAnd that's not all, according to the book's authors, Steven G. Pratt, MD, and Kathy Matthews. Pumpkin is also a good source of potassium, magnesium, fiber, and antioxidant vitamins C and E. So don't think of this squash as merely a fall doorstep jazzer upper.

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Monday, August 24, 2009

"Turkey" Not Just For Thanksgiving!

Do you only consider eating turkey at Thanksgiving? Maybe you should add it to your weekly diet. Turkey is a superfood. Its high in protein, iron, zinc and B vitamins. It builds muscle and strengthens the immune system. It's also super lean and very versatile. Try it in a salad, on a sandwich or even on pizza. Aim for the white meat since it’s leaner.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Thursday, August 13, 2009

An Apple A Day........

You know the old saying, "An apple a day keeps the doctor away" ? Well, there could be some real truth to that.

Not only do apples taste great but they benefit your health in many ways:

§ Lower cholesterol
§ Prevent weight gain
§ Reduce allergies by blocking histamine
§ Protect your colon.
§ Prevent bone loss

Eat them before meals or as a snack. Make sure to eat the skin since that is where all the heart-healthy fiber is.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Wednesday, August 5, 2009

Cool As A Cucumber

Here is a healthy appetizer to take to your next barbeque:

Triscuit Whole Grain Crackers
1 Cucumber
Light Ranch Dressing
Dill

Peel and slice cucumber into 1/4 inch round slices .
Top each Triscuit with 1/2 tsp of light ranch dressing and cucumber round.
Sprinkle with dill.

This is a great way to get in a serving of whole grains and vegetables.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Friday, July 31, 2009

Feel The Buzz!

Looking for a delicious frozen coffee drink you can make right in your own kitchen?

Try this great recipe:

Frozen Frappuccino

¾ cups of coffee. The stronger the coffee the better
2 to 3 tablespoons of no calorie sweetener (such as Splenda)
2 cups of ice
1 cup of non fat or reduced fat milk

Combine the ingredients, and blend until smooth.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Wednesday, July 8, 2009

Feel The Burn

Looking for ways to burn some extra calories?

Try these fun tips:

1. Start your day with a 10 minute walk to boost your metabolism
2. Try interval training to break through your plateau. Work out at a steady pace for 5 minutes, then increase to a high intensity pace for 2-5 minutes. Repeat for duration of workout.
3. Try adding 15 minutes to your cardio routine twice a week
4. Aim for variety with your workouts. Treadmill, stationary bike, aerobics class, etc.
5. Add an extra day to your usual routine
6. Add stretching to your daily workouts. It will help increase lean muscle mass

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, June 29, 2009

Superfoods

Looking for some nutritional superheroes to add to our diet? Try these superfoods to not only help you slim down but to keep your body healthy.

1. Walnuts--Great source of Omega 3 fat. Keeps your heart healthy and your brain in tip-top shape.
2. Mushrooms--Great source of phytochemicals which help prevent cancer. Any variety is good!
3. Kiwi--Super high in vitamin C. Can help lower cancer, keep your heart healthy, improve eyesight and keep wrinkles less noticeable.
4. Red Beans-Great source of fiber and phytochemicals. Can help protect against cancer and heart disease. The extra fiber can fill you up without filling you out.
5. Watermelon;;Contains more than twice the lycopene of a fresh tomato. Can help reduce your risk for heart disease and certain cancers.
6. Pumpkinseeds-Can elevate your mood, improve your immune system and strengthen your bones.
7. Swiss Chard-Helps fight Alzheimer's and protect your brain.
8. Raspberries-Can help prevent cancer, increase bone-mineral density, and keep your heart healthy. A great source of fiber too!

Resource: Health Magazine

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Tuesday, June 16, 2009

Fun Meals to Make With Your Kids

Hi Everyone,

I just finished up doing a kids cooking class this morning and it was great. We made Parmesan pork chops; green beans with garlic and grape tomatoes; and parmesan corn on the cob. I wanted to share the recipes with you since they were so tasty.

Green beans With Garlic and Tomatoes

1 pound of fresh green beans, cleaned and ends removed
1 pint of grape tomatoes
2 cloves of chopped garlic
1 tbsp olive oil
1/2 cup water
1tbsp. balsamic vinegar
salt and pepper

1. Sauté green beans in a tsp. of olive oil until seared.
2. Add a l/2 cup of water and steam for 3-4 minutes.
3. Move the beans to the side of the pan and add a pint of grape tomatoes along with two chopped garlic cloves.
4. Add 1 tbsp. of balsamic vinegar and cook for 3 minutes or until beans are tender and tomatoes start to burst.
5. Season with salt and pepper.

Parmesan Corn on the Cob

4 hot cooked ears corn on the cob
2 Tbsp. butter or margarine
1/4 cup Grated Parmesan Cheese
4 fresh lime wedges
1. Spread corn evenly with butter.
2. Sprinkle each with 1 Tbsp. of the cheese.
3. Serve each with a lime wedge to squeeze over the corn.

Parmesan Pork Chops
Serves 4
1/2 cup of egg substitute
1 cup panko Italian flavored bread crumbs
3/4 cup grated parmesan cheese
4 (1/2inch-3/4inch thick) center-cut pork loin chops (10-12 ounces) each
salt and pepper
6 tbsp. of olive oil
lemon wedges
1. Place egg substitute in pie plate
2. Place bread crumbs in another pie plate.
3. Place the cheese in a third pie plate.
4. Sprinkle the chops with salt and pepper.
5. Coat the chops completely with the cheese.
6. Dip the chops into the eggs and then coat with bread crumbs, patting to adhere.
7. Heat 3 tbsp. of olive oil in 2 large, heavy skillets over medium heat. Add 2 pork chops to each skillet and cook until golden brown and just cooked through, about 5 minutes per side. Transfer to plates and serve with lemon slices

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, June 8, 2009

Vacationing Without Gaining!

With summer just around the corner and a lot of us planning vacations, I thought I would offer some tips on how to ward off weight gain while on vacation.

1. Make sure to cut down on your calorie intake a few days before you leave and when you get back. This will help you get back on track.
2. Try to stay active during your trip. Hike, sightsee, bike, swim, play sports, etc.
3. Plan your indulgences. If you know you want to have a high calorie treat at dinner then make sure you eat a healthy breakfast and lunch.
4. Stay hydrated. Sometimes we can confuse thirst for hunger so it's important to keep our bodies hydrated. Water and green tea are great.
5. If you overdo it just make sure to get back on track with your next meal. Eat plenty of fruits, vegetables and whole grains.
6. If you make healthy choices and indulge occasionally you shouldn't gain much at all.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, June 1, 2009

Spice Up Your Life!

Looking for a healthy way to add flavor to your favorite summertime foods? Why not try McCormick seasonings?
Spices are a great way to add a lots of flavor without sacrificing your waistline. Here are some great ways to spice up your summer:

1.Make a healthy taco salad using lean ground beef, ground chicken or ground turkey seasoned with McCormick 30% Less Sodium Taco Seasoning. Add some lettuce, salsa, reduced-fat cheese and black beans.
2. Season some Just Bare Chicken Breasts with McCormick Grill Mates Montreal Chicken Seasoning. Grill and serve with grilled vegetables and corn on the cob.
3.Skewer some fresh vegetables and season with balsamic vinegar, olive oil and McCormick Garlic Pepper Seasoning Grinder.
4. Try using McCormick Italian Herb & Cheese Crusting Blend to add a wonderful flavor to your favorite fish. Brush fish fillets with olive oil and then coat with Crusting Blend on both sides. Bake or place in foil and grill.
5. Marinate flank steak with McCormick Grill Mates Tomato, Garlic & Basil Marinade. Add a 1/4 cup of water, 1/4 cup olive oil and 2 tablespoons of balsamic vinegar. Grill and serve with a tomato caprese salad.

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Tuesday, May 26, 2009

Avocados Rock!!!

Looking for the perfect dip to bring to a party or snack on? Why not make some homemade guacamole.

Avocados not only taste good but are so good for you. They contain lutein which helps keep your eyes healthy; They have folate, Vitamin C and Vitamin E which can help fight cancer; Best of all it has 4 grams of heart healthy monounsaturated fat which actually lowers cholesterol and can help reduce extra weight around the belly.

An easy way to make a healthy guacamole is to add diced avocado to a bottle of your favorite salsa. As an extra bonus, the avocado will actually help your body absorb more of the cancer fighter lycopene from the tomatoes.

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Friday, May 22, 2009

Healthy Memorial Day

When you think of Memorial Day, healthy may not be the first image that pops into your head. But it is possible to make your holiday better for you by making healthful choices. It just takes a little effort. And, you won't sacrifice any of the flavor. Here are some tips to help:

* Choose leaner meats to grill such as ground turkey burgers, Extra lean ground beef or grilled, skinless chicken breasts. Avoid high fat meats like steaks, ribs or sausages.
* Grill a variety of vegetables—any vegetable can be grilled: portabella mushrooms, bell peppers, red onions, tomatoes, eggplant, zucchini or squash. Just brush a light coating of olive oil, balsamic vinegar, or any type of marinade. Sprinkle some salt and pepper to taste. Then toss them straight on the barbecue or slide the vegetables on to a skewer or wrap them in foil.
* Trim the fat off meat before grilling—cut off excess fat from the sides of meat before cooking and cut off inside, separable fat before eating.
* Keep meat portions small—cut the meat into chunks and combine with vegetables on a skewer. Use meat as an accent to the meal, rather than the main dish. Remember that around 3 ounces is a serving size (the size of a deck of cards).
* Grill some fruit for dessert—pineapple, mangos, apples, peaches, or bananas—just about any fruit can be grilled. Either slice fruit into big wedges, or chop it into cubes and skewer. Cooking usually takes about 6 to 8 minutes; make sure you turn the fruit occasionally.


Have a safe and healthy Memorial Day!

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Monday, May 18, 2009

Hooray for popcorn!

When looking for a healthy snack, why not popcorn? Microwaveable popcorn without butter has only about 130 calories per serving. That's 3 1/2 cups popcorn for fewer calories than three Oreo cookies have. It is low in fat and high In fiber which makes it a perfect snack that actually slims you down.

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Wednesday, May 13, 2009

Indulgence is good!

Do you have a favorite treat that maybe isn't so calorie friendly? Go ahead and have some.

You don't have to stop indulging in your favorite treats when trying to lose weight. You just have to do it right. If you make your favorite treat forbidden, you're likely to give in and eat way too much. So go ahead and have a little treat. Stock up on portion controlled foods like 100 calorie snack bags, ice cream cups, Hershey Kisses, etc. This will help you learn proper portion sizes and will satisfy your craving.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, May 4, 2009

Cauliflower has brain power

Did you know that Cauliflower is good for the brain?

Eating cauliflower can help boost energy and efficiency in your frontal lobe. This is the region in the brain that is responsible for memory, and decision making.

Here is a great way to eat cauliflower and also a good substitute for mashed potatoes:

Mashed Cauliflower

Ingredients
1 head of cauliflower, cut into florets
2 t butter
1 clove garlic, minced
1/4 c milk
1/4 t crushed red pepper
salt and freshly ground pepper to taste
Directions
1. Steam the cauliflower for 10 minutes until very tender.
2. In a medium saucepan over medium heat, add the butter and garlic.
3. Once the garlic becomes fragrant, add the milk, red pepper, salt, pepper, tender cauliflower and mix until combined.
4. Mash with an immersion blender.
5. Enjoy!


Hope Danielson
Health & Wellness Advisor
Niemann Foods

Friday, May 1, 2009

Shrink your waistline with chocolate!

Did you know that dark chocolate has been show to not only be good for your heart, but also your waistline?

According to a study done by the University of Copenhagen, people who ate dark chocolate had fewer cravings afterward than those who ate milk chocolate. It has stearic acid, which can slow digestion and may make you stay full longer.

Remember to always practice moderation. A couple of dark Hershey Kisses is all you need.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, April 13, 2009

Easter Leftovers

Looking for a great way to use that leftover Easter ham. Here is a unique soup that tastes great and is good for you. Beans are a great source of protein; naturally low fat; and high in heart-healthy fiber.

Caribbean Black Bean Soup

Ingredients:
1 tablespoon canola oil
1/4 pound chorizo sausage (or spicy sausage), chopped
1/3 pound cooked ham, chopped
1 medium onion, chopped
2 cloves garlic, minced
2 (1 pound) sweet potatoes, peeled and diced
1 large red bell pepper, diced
2 (14.5 ounce) cans diced tomatoes with juice
1 small hot green chile pepper, diced
1 1/2 cups water
2 (16 ounce) cans County Market black beans, rinsed and drained
1/4 cup chopped fresh cilantro
1/4 teaspoon sea salt
Directions:
Heat the oil in a large pot over medium heat, and cook the sausage and ham 2 to 3 minutes. Place the onion in the pot, and cook until tender. Stir in garlic, and cook until tender, then mix in the sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes, until sweet potatoes are tender.
Stir the beans into the pot, and cook uncovered until heated through. Mix in the cilantro and season with salt

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Tuesday, March 10, 2009

Eggcellent

Here is another one of my favorite finds. Eggland's Best Eggs. They have 25% less saturated fat than ordinary eggs and are a great source of heart-healthy omega 3-fatty acids. Eggs are the most perfect form of protein you can eat. And recent studies have shown that eggs can actually help raise good HDL cholesterol.

Eggs can be a part of your healthy diet. Try to aim for no more than one per day. When looking for a great snack try them hardboiled. They will last up to one week in the refrigerator.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Tuesday, February 17, 2009

Get Steamed!!!!

Did you know that steaming certain vegetables could increase their cholesterol lowering capabilities?

Beets, green beans, carrots, cauliflower and asparagus have been shown to help lower cholesterol even better when steamed.

Most important is eating vegetables in a way that you enjoy. Try them steamed, raw, roasted or grilled. Remember, the main goal is to aim for 5-a-day. Then try some different techniques to help increase their disease fighting capabilities.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, February 9, 2009

Powerhouse Beverages

So we know that antioxidants are good for our heart and health, but sometimes it's hard to figure out which fruits and vegetables have the highest amounts. Did you know that the most antioxidant-packed beverages that have been shown to provide heart health benefits include purple grape juice and pomegranate juice? Look for 100% concord grape juice like Welch's and 100% pomegranate juice such as POM. Some other healthy beverages include red wine, Acai juice, and tea.

Hope Danielson
Health & Wellness Advisor
Niemann Foods

Monday, February 2, 2009

Go For The 6!!!

Are you getting enough Omega-6 fatty acids in your diet? The American Heart Association urges Americans to make sure they get enough of this important fats in order to help prevent heart disease.

Omega-6 fatty acids usually don't get as much attention as Omega-3 fatty acids but are equally important. They can be found in vegetable oils, nuts and seeds. Both Omega 6 and Omega 3 fatty acids are polyunsaturated fats. They are both beneficial at replacing saturated and trans fatty acids in the diet. Try to get 5-10% of your daily calories from these healthy fats.

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Go For The 6!!!

Are you getting enough Omega-6 fatty acids in your diet? The American Heart Association urges Americans to make sure they get enough of this important fats in order to help prevent heart disease.

Omega-6 fatty acids usually don't get as much attention as Omega-3 fatty acids but are equally important. They can be found in vegetable oils, nuts and seeds. Both Omega 6 and Omega 3 fatty acids are polyunsaturated fats. They are both beneficial at replacing saturated and trans fatty acids in the diet. Try to get 5-10% of your daily calories from these healthy fats.

Hope Danielson
Health and Wellness Advisor
Niemann Foods

Monday, January 19, 2009

Sweet Stuff

Do you want to use an artificial sweetener but are worried about its safety?

There is a new sweetener on the shelves called Truvia. Truvia is made with rebiana, the most tasty part of the stevia leaf, and Erythritol, a sugar alcohol, naturally found in some fruits that is 60-70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, which means that it is unlikely to cause gastric side effects. The best part is that the FDA has approved rebiana as a safe and natural sweetener. Use it to flavor your foods and drinks and also look for it to be added to other products such as soft drinks in the near future.

Hope Danielson
Health & Wellness Advisor
Niemann Foods