Jenny's 100 Calorie Peanut Butter Brownie

I know it has been forever since i have posted. As many of you know my downfall is SWEETS! Oh how I LOVE them. I found a great 75% organic brownie at Hannaford Grocery Store and it has 7 grams of fiber, 4 grams of protein, no trans fat and no hydrogenated oils and it TASTES GOOD! It does have 11 grams of sugar. I mean for 100calories and all that fiber and protein in a desset - yum!

Here is a photo of the wrapper. I haven't seen them anywhere else yet.

Enjoy!

Aspartame - What you don't know WILL HURT YOU

Oh my gosh! Now I really need to quit! I am going to commit to not having any diet sodas for 60 days and see how i feel. Wait till you read this - amazing! I found this article at:

http://www.mercola.com/article/aspartame/dangers.htm

Aspartame is, by far, the most dangerous substance on the market that is added to foods.

Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death.(1) A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: (2) Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. The book "Prescription for Nutritional Healing," by James and Phyllis Balch, lists aspartame under the category of "chemical poison." As you shall see, that is exactly what it is.

How Aspartate (and Glutamate) Cause Damage

Aspartate and glutamate act as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate or glutamate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate and glutamate is why they are referred to as "excitotoxins." They "excite" or stimulate the neural cells to death.

Aspartic acid is an amino acid. Taken in its free form (unbound to proteins) it significantly raises the blood plasma level of aspartate and glutamate. The excess aspartate and glutamate in the blood plasma shortly after ingesting aspartame or products with free glutamic acid (glutamate precursor) leads to a high level of those neurotransmitters in certain areas of the brain.

The blood brain barrier (BBB), which normally protects the brain from excess glutamate and aspartate as well as toxins, 1) is not fully developed during childhood, 2) does not fully protect all areas of the brain, 3) is damaged by numerous chronic and acute conditions, and 4) allows seepage of excess glutamate and aspartate into the brain even when intact.

The excess glutamate and aspartate slowly begin to destroy neurons. The large majority (75 percent or more) of neural cells in a particular area of the brain are killed before any clinical symptoms of a chronic illness are noticed. A few of the many chronic illnesses that have been shown to be contributed to by long-term exposure to excitatory amino acid damage include:

Multiple sclerosis (MS)
ALS
Memory loss
Hormonal problems
Hearing loss
Epilepsy
Alzheimer's disease
Parkinson's disease
Hypoglycemia
AIDS
Dementia
Brain lesions
Neuroendocrine disorders

The risk to infants, children, pregnant women, the elderly and persons with certain chronic health problems from excitotoxins are great. Even the Federation of American Societies for Experimental Biology (FASEB), which usually understates problems and mimics the FDA party-line, recently stated in a review that:

Aspartic acid from aspartame has the same deleterious effects on the body as glutamic acid.

The exact mechanism of acute reactions to excess free glutamate and aspartate is currently being debated. As reported to the FDA, those reactions include:

Headaches/migraines
Nausea
Abdominal pains
Fatigue (blocks sufficient glucose entry into brain)
Sleep problems
Vision problems
Anxiety attacks
Depression
Asthma/chest tightness.

One common complaint of persons suffering from the effect of aspartame is memory loss. Ironically, in 1987, G.D. Searle, the manufacturer of aspartame, undertook a search for a drug to combat memory loss caused by excitatory amino acid damage. Blaylock is one of many scientists and physicians who are concerned about excitatory amino acid damage caused by ingestion of aspartame and MSG.

A few of the many experts who have spoken out against the damage being caused by aspartate and glutamate include Adrienne Samuels, Ph.D., an experimental psychologist specializing in research design. Another is Olney, a professor in the department of psychiatry, School of Medicine, Washington University, a neuroscientist and researcher, and one of the world's foremost authorities on excitotoxins. (He informed Searle in 1971 that aspartic acid caused holes in the brains of mice.)

One account of a case of extremely high phenylalanine levels caused by aspartame was recently published the "Wednesday Journal" in an article titled "An Aspartame Nightmare." John Cook began drinking six to eight diet drinks every day. His symptoms started out as memory loss and frequent headaches. He began to crave more aspartame-sweetened drinks. His condition deteriorated so much that he experienced wide mood swings and violent rages. Even though he did not suffer from PKU, a blood test revealed a phenylalanine level of 80 mg/dl. He also showed abnormal brain function and brain damage. After he kicked his aspartame habit, his symptoms improved dramatically.(8)

As Blaylock points out in his book, early studies measuring phenylalanine buildup in the brain were flawed. Investigators who measured specific brain regions and not the average throughout the brain notice significant rises in phenylalanine levels. Specifically the hypothalamus, medulla oblongata, and corpus striatum areas of the brain had the largest increases in phenylalanine. Blaylock goes on to point out that excessive buildup of phenylalanine in the brain can cause schizophrenia or make one more susceptible to seizures.

Therefore, long-term, excessive use of aspartame may provid a boost to sales of seratonin reuptake inhibitors such as Prozac and drugs to control schizophrenia and seizures.

Methanol (aka wood alcohol/poison) (10 percent of aspartame)

Methanol/wood alcohol is a deadly poison. Some people may remember methanol as the poison that has caused some "skid row" alcoholics to end up blind or dead. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.

The absorption of methanol into the body is sped up considerably when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 Fahrenheit (30 Centigrade). This would occur when aspartame-containing product is improperly stored or when it is heated (e.g., as part of a "food" product such as Jello).

Methanol breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin. An EPA assessment of methanol states that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolites are toxic." They recommend a limit of consumption of 7.8 mg/day. A one-liter (approx. 1 quart) aspartame-sweetened beverage contains about 56 mg of methanol. Heavy users of aspartame-containing products consume as much as 250 mg of methanol daily or 32 times the EPA limit.

Symptoms from methanol poisoning include headaches, ear buzzing, dizziness, nausea, gastrointestinal disturbances, weakness, vertigo, chills, memory lapses, numbness and shooting pains in the extremities, behavioral disturbances, and neuritis. The most well known problems from methanol poisoning are vision problems including misty vision, progressive contraction of visual fields, blurring of vision, obscuration of vision, retinal damage, and blindness. Formaldehyde is a known carcinogen, causes retinal damage, interferes with DNA replication and causes birth defects.(10)

He was so concerned about the unresolved safety issues that he filed suit with the FDA requesting a hearing to address these issues. He asked the FDA to "slow down on this soft drink issue long enough to answer some of the important questions. It's not fair that you are leaving the full burden of proof on the few of us who are concerned and have such limited resources. You must remember that you are the American public's last defense. Once you allow usage (of aspartame) there is literally nothing I or my colleagues can do to reverse the course. Aspartame will then join saccharin, the sulfiting agents, and God knows how many other questionable compounds enjoined to insult the human constitution with governmental approval."(10) Shortly thereafter, the Commissioner of the FDA, Arthur Hull Hayes, Jr., approved the use of aspartame in carbonated beverages, he then left for a position with G.D. Searle's public relations firm.

It has been pointed out that some fruit juices and alcoholic beverages contain small amounts of methanol. It is important to remember, however, that methanol never appears alone. In every case, ethanol is present, usually in much higher amounts. Ethanol is an antidote for methanol toxicity in humans.

The troops of Desert Storm were "treated" to large amounts of aspartame-sweetened beverages, which had been heated to over 86 degrees F in the Saudi Arabian sun. Many of them returned home with numerous disorders similar to what has been seen in persons who have been chemically poisoned by formaldehyde. The free methanol in the beverages may have been a contributing factor in these illnesses. Other breakdown products of aspartame such as DKP (discussed below) may also have been a factor.

In a 1993 act that can only be described as "unconscionable," the FDA approved aspartame as an ingredient in numerous food items that would always be heated to above 86 degree F (30 degree C).

Here is another article I found interesting.

"Just For The Taste of It"
What is Aspertame and it's history?
Aspertame is a component in common artificial sweetners that was accidentally discovered by James Schlatter in 1965 while he in the process of recrystalling aspartame from ethanol spilled some of the mixture onto the outside of a flask which transferred to his fingers. He later licked his fingers discovering the very strong sweet taste and determining this was more than likely the effect from the Aspartame. Believing that the dipetide aspartame was not likely toxic, he consumed a bit and discovered it indeed was the sweet taste he previously tasted.

"Don't Worry There's No Sugar"
Methanol/wood alchohol is a deadly poison and makes up 10% of the component in Aspertame. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.
The absorption of methanol into the body is sped up a great deal when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 degrees Fahrenheit. This happens when aspartame-containing products is improperly stored orwhen heated (for instance as part of food a food product such as Jello.

It then breaks down into Formic Acid (found in Fire Ants) and Formaldehyde (commonly used to embalm corpses) in the body. Formaldehyde is a deadly neurotoxin. The EPA has assessed that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolities are toxic."

This chemical sweetner can be found in many sugar-less substituted products that most of us consume on a daily basis, for instance nutra-sweet, diet coke, Jello products, splenda, lemonade beverages, chewing gums, popsicles, candy and over 5,000 other products.

"Just what the doctor ordered"
Most alarming is that aspertame alone finds a home in many non-food substances that we take into or on our bodies.

Dimetapp
Equate Chewable vitamin animal shaped tablets (with Iron)
Health Balance Childrens Chewable Multivitamin
Zoo Chews Animal-Shaped Chewable Multivitamin
Sugar Free Metamucil
Mylanta Natural Fiber Supplement, Sugar Free
Centrum, Jr Vitamins
Childrens Tylenol acetominophen Grape flavored Chewable Tablets
Junior Strength Tylenol acetaminophen (fruit flavored Chewable tablets; Grape flavored)
Pediacare Cold-Allergy Tablets for ages 6-12
Pediacare Childrens Cold Relief Tablets
Tylenol Cold and Flu (Hot Medication)
Tylenol Cold and Flu No Drowsiness Formula (Hot Medication)
Childrens chewable Co-Tylenol

Aspartame is banned in all childrens products in the European Common Market Why not here in the United STates? Are our children NOT worth being protected over pharmaceutical profits?

For gawds sake Even India has banned coke and pepsi!

The sad truth, ladies, is that once again the FDA, our government officials and of course the behemoth pharmaceutical companies have let us down. Their interest lie in lining the their own pockets and keeping their strangehold on power.

While the masses are purchasing these poisonous products they are taking trips to bermuda and keeping THEIR families safe. Now it's time for us to look out for OUR families and speak with our pocketbooks.

Now that you know some of the FACTS, here's what you can do to protect yourself and your family:

1. Take the 60-day No Aspartame Test (and see for yourself if there is a difference in your health)
2. Tell your doctor and all of your friends!
3. Return ALL Asparcidal food to the store. Tell them you have no wish to be poisoned.Anything with Monsanto's NutraSweet, Equal, Spoonful, Benevia, NatraTaste or the word Aspartame on the package.

Life Tastes Good. I don't think it's "Life" their selling.

And Yet another Article (http://www.mercola.com/article/aspartame/hidden_dangers.htm)

Aspartame's Hidden Dangers

If a product is approved by the Food and Drug Administration (FDA) and composed of natural ingredients, would you assume it is safe to consume?

If the same product is an artificial sweetener, would you assume it helps control your weight?

Millions of people use aspartame, the artificial sweetener known as NutraSweet™, with these assumptions in mind.

Aspartame can be found in thousands of products such as:

instant breakfasts
breath mints
cereals
sugar-free chewing gum
cocoa mixes
coffee beverages
frozen desserts
gelatin desserts
juice beverages
laxatives
multivitamins
milk drinks
pharmaceuticals and supplements, including over-the-counter medicines
shake mixes
soft drinks
tabletop sweeteners
tea beverages
instant teas and coffees
topping mixes
wine coolers
yogurt

However, aspartame's tainted history of approval and potentially toxic ingredients cast serious doubt on the safety of this sugar substitute. Furthermore, aspartame may actually increase your appetite (Farber 52).

While the FDA approval may signal the green light for safe consumption, 85 percent of all complaints registered with the FDA are for adverse reactions to aspartame, including five reported deaths. A closer look at the unscientific studies, suspicious approval methods, and its harmful ingredients, reveal the hidden dangers of this artificial sweetener. In reality, aspartame poses a public health threat

Finding Inspiration In Your Biggest Temptations

Happy Monday!

I found this article on sparkpeople.com and wanted to share. Enjoy.

"How do I stop these cravings without giving in?" Does that sound like you? Not all temptations are bad, just as not all motivations are good. The secret to maintaining a healthy lifestyle in the long-term is finding a healthy balance without depriving yourself. How?

Finding Inspiration In Your Biggest Temptations
Change the Way You Look at Obstacles on Your Journey
-- By Stepfanie Romine, Staff Writer

Getting motivated and staying motivated can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top.

Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

Temptation No. 1: Sleeping in or hitting the snooze alarm. Inspiration: Taking care of your body. Get your eight hours a night. If you're consistently sleeping through your alarm or hitting the snooze bar more than twice, consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference. To help you stay healthy and manage your weight, you need adequate sleep. Sleep loss affects the levels of certain hormones, which can in turn affect your metabolic processes and adversely affect your health.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru. Inspiration: Making smart choices. Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control. Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations. Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!

Temptation No. 3: Grazing on junk food all night long. Inspiration: Getting to the root of a problem. Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but. Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all. What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes. To get a handle on emotional eating, you first need to understand it. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Temptation No. 4: Vegging out on the couch. Inspiration: Taking time for you. You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on. Devote a chunk of time each week or each day to yourself. Maybe it's 15 minutes, or maybe it's two hours. Put yourself first as often as you need to. Instead of punishing yourself for being lazy, use this "me" time in a productive way. Do a crossword puzzle, read a book, watch a movie, call a friend, pick up knitting, or cuddle with your child or partner.

Anticipate this respite from the hustle and bustle of your life and plan for it. Watch your favorite TV show, paint your nails, ask your partner to give you a foot rub. Reward yourself for being motivated, sticking with your healthy lifestyle plan and working out regularly. A bit of time spent doing nothing can help carry you through the rest of your hectic and action-packed life.

Temptation No. 5: Skipping your workout. Inspiration: Changing up your workout. You know how great you feel when you finish a workout: refreshed, revived and rejuvenated. You feel strong, confident and happy. So why would you want to skip exercise? Quite often, the reason is boredom. Does your workout schedule run on repeat? Do you do the same thing at the same time and in the same place every day? Now that you've made fitness a part of your life, try shaking up your routine from time to time. Instead of walking laps around the park in your neighborhood, try taking a new route. Instead of doing the same-old pushups and crunches. If you belong to a gym, trade the Stairmaster for the elliptical or the treadmill for the stationary bike. Tired of your DVDs? Trade with a friend or head to the library. Take a new class: Zumba, cardio dance, Pilates, yoga or Spinning are fun ones to try. Ask a trainer at your gym or a fit friend for suggestions. Speaking of which, one of the best ways to shake up your workout is to enlist a friend to blast calories with you. You can catch up on each other's lives while you firm up. When temptations step in your path, don't cower. Confront them and enlist them as your allies. Soon you'll be stronger and more determined and will have traveled a little farther in your healthy living journey.

ATTITUDE

I read this on a fellow scrapbookers blog (Heather Meltzer) and i loved it! I wanted to share it with you. Sooooo true!

The longer I live, the more I realize the impact of attitude on my life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you. We are in charge of our attitudes.

- Charles Swindell

Four Feet? Two Feet? No Feet?

This article was sent from Adrienne Norris who sends out info to hockey players and other athletes that participate in Mike Boyle's training camps. Her info is very informative. I thought i would share her take on Meat and Protein. Very interesting.

________________________________________________

What in the world does this title mean? The question really is, what meat is best to eat? This idea was given to me by one of my clients: the less feet your protein has, the better it is for you to consume. At first when I heard this it sounded right. Fish have no feet and are high in the best fats for you (omega-3's). Poultry has two feet, has few if any omega-3's, and has a higher amount saturated fats (bad fats) than fish. Meats such as beef and pork with 4 feet have more saturated fats than fish and poultry; some forms of beef have even been associated with cancer. Check out this TIME Magazine article (see below for article) for more details. In most cases, I would recommend going by this guideline: the less feet the better. But unfortunately, just as in life, the answer is not that simple. I would like to breakdown the good, the bad, and the ugly of the meat we choose to eat. In this Tip of the Week, I will run through the important information that should affect your daily dietary decisions. Stay tuned for next week's tip, which will give you some new and surprising insights on the food you are choosing, and some tools to make better decisions.

The Ugly
What is the worst meat for you to be eating? The absolute worst meat for anyone is processed deli meat of any kind. And yes, this does include going to the deli counter to get fresh sliced meat. If it is wrapped in plastic it has been processed. Processed meat contains a large amount of preservatives, salt, and other "natural" ingredients that are less than ideal nutrient sources. In addition, any type of altered meat, such as sausage and hot dogs, no matter what the packaging says, should still be avoided. Also, beef that is corn-fed lands on the list of ugly; if you took just a few minutes to read the TIME article above, you will understand why. If you choose to eat beef, you should only be having one to two servings of 6-8oz a week; but basically try to keep red meat intake to a minimum.

Why are these meats considered ugly? The problem with processed and preserved meats is that they increase oxidation in the body. Think of oxidation as rust inside your body. When you eat these foods you cause build up of rust in all of your body's cells. Eventually, rust will eat away whatever it touches and destroy the structure. On top of that, the additives used to preserve meat increase the bad (LDL) cholesterol in the body, decrease the good (HDL) cholesterol, cause inflammation of the arteries, and increase blood pressure. All of these factors require your heart to work harder to perform its daily functions. The bottom line is that these processed meats cause damage within the body and should be avoided at all costs.

What to do?
So as previously stated, an easy way to choose nutrient-dense food is to avoid processed meats. Next, as described in the TIME article, you can cut your chances of cancer significantly by cutting the amount of beef you eat each week. Even if you start with one to two ounces less than last week, you can start to improve your health. The best thing to do is to increase your intake of fruits and vegetables. These are loaded with natural antioxidants that can help reverse or slow the affects of processed meats. In addition, add fish to your weekly meal menu. Fish contain omega-3 fats, which help reduce inflammation of the arteries, increase HDL and decrease LDL cholesterol, and boost fat metabolism (helping to burn fat). Ultimately, the more fish you eat the better health you will have. When I am asked what supplements people should take, I keep it simple. If you are not eating enough fish, ideally two to three times per week, or are not eating enough fruits and veggies you should supplement with fish oil pills or a Greens Plus supplement. For the fish oil, you should be looking to get between 4-6 grams of EPA and DHA fish oil each day, this is the equivalent of 4-6 Flameout fish oil pills. The Greens Plus powder is excellent and mixes easily into a 12oz bottle of water. Other supplements can be overkill unless you have very specific goals.

Remember that it only takes small steps to change your ways. Start by decreasing your intake of deli meats, beef, or both, once a week. Add in fish or a fish oil supplement if you are not getting enough; some is better than none. And, as always, eat more fruits and veggies. As these habits become more ingrained you can continually make better choices.

TIME MAGAZINE ARTICLE

The Growing Case Against Red Meat

In more news that has steak lovers feeling deflated, a study published in this week's issue of the Archives of Internal Medicine finds that people who indulge in high amounts of red meat and processed meats, including steak, bacon, sausage and cold cuts, have an increased risk of death from cancer and heart disease. The findings add power to the growing push — by health officials, environmentalists and even some chefs — to cool America's love affair with meat.

The analysis of more than half a million Americans between the ages of 50 and 71 found that men in the highest quintile of red-meat consumption — those who ate about 5 oz. of red meat a day, roughly the equivalent of a small steak, according to lead author Rashmi Sinha — had a 31% higher risk of death over a 10-year period than men in the lowest-consumption quintile, who ate less than 1 oz. of red meat per day, or approximately three slices of corned beef. Men in the top fifth also had a 22% higher risk of dying of cancer and a 27% higher risk of dying of heart disease. In women, the figures were starker: women in the highest quintile of consumption had a 36% increase in death over a 10-year period compared with women who ate little red meat; eating lots of meat was associated with a 20% higher risk of dying of cancer and a 50% higher risk of dying of heart disease. (Read "A History of Beef, Times Two.")
The data for one of the largest analyses of meat consumption and mortality to date were first gathered for the National Institutes of Health and AARP Diet and Health Study in 1995. Researchers then tracked deaths for 10 years, until 2005, using the Social Security Administration Death Master File and the National Death Index, controlling for factors such as age, race, education, body-mass index and alcohol intake.

"Basically, the consumption of red and processed meat was associated with modest increases in mortality," says Sinha, a senior investigator at the National Cancer Institute's Division of Cancer Epidemiology and Genetics, who is careful to emphasize that the institute is a research organization and does not make health recommendations. She suggests, however, that the fat content of and heavy iron concentration in red and processed meats, along with high-temperature cooking methods that can lead to the development of carcinogens, may increase the risk for disease and death. In contrast, the study found that higher white-meat consumption was associated with a lower risk of death. (Read "Meat: Making Global Warming Worse.")

Dr. Barry Popkin, a nutrition epidemiologist and economist who directs the interdisciplinary obesity program at the University of North Carolina, would use a term other than Sinha's "modest." "You're talking about a lot of deaths that would be prevented by cutting your processed meat or cutting your red meat," he says. He suggests framing the issue in real terms. A McDonald's Big Mac contains 7.5 oz. of red meat, Popkin points out. So if your diet consists of a Big Mac every other day — roughly equivalent to the highest quintile of meat consumption in the study; in other words, the typical American diet — you could cut back to one Big Mac a week and see dramatic health benefits.

The impact would be dramatic for the planet as well, Popkin writes in an editorial that accompanies the study. Popkin, whose recently published book The World Is Fat examines the global trends driving the obesity epidemic, joins a growing cohort of researchers, environmentalists and foodies clamoring for an overhaul of the American diet. Currently, the average American consumes more than 200 lb. of meat a year, a habit that comes at considerable environmental cost, Popkin says. He cites a recent United Nations Food and Agriculture Organization finding that livestock account for 18% of global greenhouse-gas emissions — more than transportation — and underscores the fact that the livestock industry uses up to five times the water necessary to cultivate crops. (See the top 10 food trends of 2008.)

What's more, the developing world seems to be falling in step, Popkin says. In India, meat and dairy intake more than doubled between 2000 and 2005. In 2006, the average diet of 67% of the Chinese population comprised at least 10% meat and dairy products, up from about 39% of the population in 1989. "We truly did this to the globe — changed the way the world eats," says Popkin.
But our diet can be changed back, says Mark Bittman, a cookbook author, New York Times contributor and deity in the world of foodies. He started by cutting back on meat and dairy and says he now consumes roughly one-third the animal products he used to, adhering to what's become known as the Vegan Before Six (or VB6) diet: vegan foods for the first two meals of the day, then anything you want for dinner.

In his new book Food Matters: A Guide to Conscious Eating, Bittman makes the case for limiting meat, eggs and dairy; increasing fruits and vegetables in our diet; and making small steps to eat healthier, rather than obsessing over terms like sustainable and organic. He advocates an incremental approach to tapering the whopping 600 lb. of animal products the average American eats each year. "I'm not looking to encourage people to do something that they're going to do for two weeks and then say, 'To hell with that!' and go back to eating their regular diet," Bittman says. That would be like trying to jump immediately to an all-bicycle transportation model. "Let's move toward eating less meat," he says, "and then in five years we can re-evaluate."

EGGS

If you are like me I get tired of hardboiled eggs and scrambled eggs - i found these new suggestions great suggestions - enjoy!

Egg whites are a fit female's easy protein source - two can be cooked in the microwave in two minutes. By themselves, though, they can be pretty plain and flavorless. Use these tips to liven up these protein powerhouses. Each suggestion uses two egg whites.

Mix the whites into oatmeal or Cream of Wheat. Add

cinnamon and Splenda for more flavor.

Place eggs in a small

corn tortilla top with 1 ounce low-fat shredded cheese and 1⁄3 cup of your favorite salsa.

Mix the whites with 1⁄2 cup fat-free cottage cheese and 1⁄2 cup

blueberries.

Before cooking, mix egg whites with 1 Tbsp. blue cheese and 1⁄3 cup chopped spinach leaves. Microwave two minutes.

Place whites into a whole-wheat pita pocket with 1 ounce shredded low-fat Monterey jack cheese and 1⁄3 cup cooked vegetarian refried beans. Add shredded chicken for more protein.

Hollow out a toasted onion or bialy bagel, then replace filling with cooked egg whites.

Create healthy Sloppy Joes for four. Sauté 1 cup chopped onions over medium heat until transparent. Add 1 pound extra-lean

ground turkey or beef; cook about five minutes. Add egg whites and cook until hard, about three minutes. Serve over spinach or atop a whole-wheat English muffin.

Sauté 1 cup stir-fry vegetables in 1⁄2 Tbsp. oil over medium-high heat until vegetables are tender, about two minutes. Add cooked egg whites and cook one minute. Remove from heat onto serving plate and drizzle 1⁄2 Tbsp. low- sodium teriyaki sauce over egg and vegetable mixture.

Found this on HER Magazine website. I have to try this - yum!

It's the quick and easy boredom-busting veggie. With only 14 calories per 3.5 ounces, summer squash's entirely edible flesh, skin and seeds offer ease and an impressive array of presentation choices, plus bountiful potassium, carotenes and vitamin C. Go ahead - choose a shiny, firm-skinned zucchini, pattypan, crookneck or marrow squash to boost dinner today with the recipe at right.

Easy Grilled Summer Squash (Serves 4)
3 Tbsp. olive oil 3 Tbsp. balsamic vinegar2 medium zucchini, cut in thirds lengthwise (about 1⁄2-inch-thick slices)2 medium crookneck squash, cut in thirds lengthwise (about 1⁄2-inch-thick slices)1. Whisk oil into vinegar. 2. Brush squash slices with vinaigrette about half an hour before grilling. 3. Heat grill to medium-high.4. Brush remaining marinade on slices and then grill until tender, about four minutes per side.

NUTRITION FACTS (per serving):
134 calories, 2 g protein, 9 g carbs, 11 g fat, 3 g fiber, 5 g sugar, 8 mg sodium