We enjoyed time with our friends Laurel and Charles in Tybee Island
Tuesday, August 28, 2007
me and mary bell
Mary Bell (missionary now in Japan) came to visit before leaving for Japan! I got to meet her mom and sister too!We miss you Mary Bell!
Friday, May 4, 2007
Family Fun
We recently had Tom's brother's family and his parents over for his mom's birthday celebration and played a fun game of "apples to apples".
Crazy in the Park
We have been taking advantage of the nice spring weather. Spring weather can do crazy things to you!
Wednesday, May 2, 2007
Building or Blocking?
I got this from a juice plus friend:
FOODS FOR THOUGHT: FOODS THAT BUILD AND FOODS THAT DRAIN THE BRAIN
Some foods help the brain work better, some foods drag down brain performance. Be smart and feed your children foods that will make them smart (and also eat these foods yourself).
BRAIN BUILDERS
• Avocados
• Bananas
• Beef, lean
• Brewer's yeast
• Broccoli
• Brown rice
• Brussel sprouts
• Cantaloupe
• Cheese
• Chicken
• Collard greens
• Eggs
• Flaxseed oil
• Legumes
• Milk
• Oatmeal
• Oranges
• Peanut butter
• Peas
• Potatoes
• Romaine lettuce
• Salmon
• Soybeans
• Spinach
• Tuna
• Turkey
• Wheat germ
• Yogurt
BRAIN DRAINERS:
• Alcohol
• Artificial food colorings
• Artificial sweeteners
• Colas
• Corn syrup
• Frostings
• High-sugar "drinks"
• Hydrogenated fats
• Junk sugars
• Nicotine
• Overeating
• White bread
FOODS FOR THOUGHT: FOODS THAT BUILD AND FOODS THAT DRAIN THE BRAIN
Some foods help the brain work better, some foods drag down brain performance. Be smart and feed your children foods that will make them smart (and also eat these foods yourself).
BRAIN BUILDERS
• Avocados
• Bananas
• Beef, lean
• Brewer's yeast
• Broccoli
• Brown rice
• Brussel sprouts
• Cantaloupe
• Cheese
• Chicken
• Collard greens
• Eggs
• Flaxseed oil
• Legumes
• Milk
• Oatmeal
• Oranges
• Peanut butter
• Peas
• Potatoes
• Romaine lettuce
• Salmon
• Soybeans
• Spinach
• Tuna
• Turkey
• Wheat germ
• Yogurt
BRAIN DRAINERS:
• Alcohol
• Artificial food colorings
• Artificial sweeteners
• Colas
• Corn syrup
• Frostings
• High-sugar "drinks"
• Hydrogenated fats
• Junk sugars
• Nicotine
• Overeating
• White bread
Go PRO! Protein...that is!
Info from a juice plus friend:
What are the best protein foods?
Perhaps the fairest and most practical way of rating protein foods is to look at the amount of protein in relation to the total calories in a food. The following chart will show you how to get enough protein without overdosing on fat.
Protein, Food Grams of Protein per serving, Percentage of calories as protein:
Fish, tuna (4 oz) 25-30g 83%
Egg white (1) 3.5g 82%
Cottage cheese, nonfat (1/2 c.) 15g 75%
Poultry, breast, no skin (4 oz) 25g 75%
Kidney beans (1/2 cup) 7g 60%
Tofu, firm (3 oz) 13g 45%
Yogurt, plain nonfat (1 cup) 12g 40%
Beef, lean (4 oz) 30g 40%
Egg, whole (1) 6g 33%
Milk, 1% (8 ounces) 8g 32%
Peanut butter (2 tbsp.) 8g 17%
Cereal (1 cup) with 1/2 c. milk 6-8g 17%
Nuts or sunflower seeds (oz.) 7g 16%
Pasta (1 cup) 7g 15%
Whole wheat bread (1 slice) 3g 15%
THE MOST POWERFUL PROTEINS
Some proteins are more powerful than others. What makes one protein more powerful than another is not only whether it contains all the essential amino acids, but how many different amino acids it contains. That's why nutritional scientists use the Protein-Energy Ratio (PER) and Biological Value (BV) ratings of proteins, which measure how well the body utilizes amino acids in a protein. Here's how the main proteins rate (from highest to lowest) by how well they are utilized in the body.
• Whey protein (the lactalbumin extract from dairy proteins found in protein supplements; also the predominant protein in human milk)
• Egg white
• Fish
• Dairy products
• Beef
• Soy
• Legumes (e.g., beans, lentils)
What are the best protein foods?
Perhaps the fairest and most practical way of rating protein foods is to look at the amount of protein in relation to the total calories in a food. The following chart will show you how to get enough protein without overdosing on fat.
Protein, Food Grams of Protein per serving, Percentage of calories as protein:
Fish, tuna (4 oz) 25-30g 83%
Egg white (1) 3.5g 82%
Cottage cheese, nonfat (1/2 c.) 15g 75%
Poultry, breast, no skin (4 oz) 25g 75%
Kidney beans (1/2 cup) 7g 60%
Tofu, firm (3 oz) 13g 45%
Yogurt, plain nonfat (1 cup) 12g 40%
Beef, lean (4 oz) 30g 40%
Egg, whole (1) 6g 33%
Milk, 1% (8 ounces) 8g 32%
Peanut butter (2 tbsp.) 8g 17%
Cereal (1 cup) with 1/2 c. milk 6-8g 17%
Nuts or sunflower seeds (oz.) 7g 16%
Pasta (1 cup) 7g 15%
Whole wheat bread (1 slice) 3g 15%
THE MOST POWERFUL PROTEINS
Some proteins are more powerful than others. What makes one protein more powerful than another is not only whether it contains all the essential amino acids, but how many different amino acids it contains. That's why nutritional scientists use the Protein-Energy Ratio (PER) and Biological Value (BV) ratings of proteins, which measure how well the body utilizes amino acids in a protein. Here's how the main proteins rate (from highest to lowest) by how well they are utilized in the body.
• Whey protein (the lactalbumin extract from dairy proteins found in protein supplements; also the predominant protein in human milk)
• Egg white
• Fish
• Dairy products
• Beef
• Soy
• Legumes (e.g., beans, lentils)
Best carbs for you?
This is info from a juice plus friend:
Eat brain-friendly carbs. The rate at which sugar from a particular food enters brain cells and other cells of the body is called the "glycemic index" (GI) of a particular food. Foods with a high glycemic index stimulate the pancreas to secrete a lot of insulin , which causes the sugar to quickly empty from the blood into the cells; this produces the ups and downs of blood sugar and the roller coaster behavior that goes with them. Foods with a low glycemic index do not push the pancreas to secrete so much insulin, so the blood sugar tends to be steadier. Feeding your child carbohydrate foods with a low glycemic index is one way of helping him control his behavior and performance in school or at play. Foods with the best brain sugars include the following:
o Fruits: grapefruit, apples, cherries, oranges, and grapes have a low glycemic index. Fruits have a lower G.I. than fruit juices, because the fiber in the fruit slows the absorption of the fruit sugar. A whole apple will be more brain-friendly than apple juice; a whole orange better than orange juice. Freshly-made juice containing a lot of pulp is more brain-friendly than filtered juice.
o Cereals and grains: oatmeal and bran have the lowest G.I. Other foods with a favorable G.I. are spaghetti and rice. Corn flakes and sugar-coated cereals have higher G.I.s.
o Vegetables and legumes: Legumes, such as soybeans, kidney beans, chick peas, and lentils have the lowest glycemic index of any food. Potatoes and carrots have a much higher G.I.
o Dairy products: Milk and yogurt have low glycemic indexes, slightly higher than legumes, but lower than fruits. Plain yogurt has a lower glycemic index than yogurt with fruit preserves or added sugar.
Eat brain-friendly carbs. The rate at which sugar from a particular food enters brain cells and other cells of the body is called the "glycemic index" (GI) of a particular food. Foods with a high glycemic index stimulate the pancreas to secrete a lot of insulin , which causes the sugar to quickly empty from the blood into the cells; this produces the ups and downs of blood sugar and the roller coaster behavior that goes with them. Foods with a low glycemic index do not push the pancreas to secrete so much insulin, so the blood sugar tends to be steadier. Feeding your child carbohydrate foods with a low glycemic index is one way of helping him control his behavior and performance in school or at play. Foods with the best brain sugars include the following:
o Fruits: grapefruit, apples, cherries, oranges, and grapes have a low glycemic index. Fruits have a lower G.I. than fruit juices, because the fiber in the fruit slows the absorption of the fruit sugar. A whole apple will be more brain-friendly than apple juice; a whole orange better than orange juice. Freshly-made juice containing a lot of pulp is more brain-friendly than filtered juice.
o Cereals and grains: oatmeal and bran have the lowest G.I. Other foods with a favorable G.I. are spaghetti and rice. Corn flakes and sugar-coated cereals have higher G.I.s.
o Vegetables and legumes: Legumes, such as soybeans, kidney beans, chick peas, and lentils have the lowest glycemic index of any food. Potatoes and carrots have a much higher G.I.
o Dairy products: Milk and yogurt have low glycemic indexes, slightly higher than legumes, but lower than fruits. Plain yogurt has a lower glycemic index than yogurt with fruit preserves or added sugar.
10 great breakfasts
This info came from a juice plus friend:
10 BALANCED BREAKFASTS
An ideal, nutritious breakfast contains a balance of complex carbohydrates and protein. Think grains, plus dairy, plus fruits. Examples of balanced breakfasts are:
1. granola cereal, yogurt, a sliced apple
2. scrambled eggs, toast, orange juice
3. veggie omelet, bran muffin, fruit with yogurt
4. whole-grain pancakes or waffles topped with berries and/or yogurt, milk
5. whole-wheat zucchini pancakes topped with fruit, milk
6. french toast topped with fruit, orange juice or milk
7. low-fat cheese melted on toast with a piece of fruit
8. low-fat cream cheese on a whole-grain bagel, orange juice
9. peanut butter and banana slices on an english muffin, milk
10. For a breakfast-on-the-run smoothie, see "School-Ade."
Of course, it's what you eat not what you say that impresses a child most. By treating yourself to a healthy breakfast, you model to your children that eating a healthy breakfast gives the whole family a smart nutritional start.
10 BALANCED BREAKFASTS
An ideal, nutritious breakfast contains a balance of complex carbohydrates and protein. Think grains, plus dairy, plus fruits. Examples of balanced breakfasts are:
1. granola cereal, yogurt, a sliced apple
2. scrambled eggs, toast, orange juice
3. veggie omelet, bran muffin, fruit with yogurt
4. whole-grain pancakes or waffles topped with berries and/or yogurt, milk
5. whole-wheat zucchini pancakes topped with fruit, milk
6. french toast topped with fruit, orange juice or milk
7. low-fat cheese melted on toast with a piece of fruit
8. low-fat cream cheese on a whole-grain bagel, orange juice
9. peanut butter and banana slices on an english muffin, milk
10. For a breakfast-on-the-run smoothie, see "School-Ade."
Of course, it's what you eat not what you say that impresses a child most. By treating yourself to a healthy breakfast, you model to your children that eating a healthy breakfast gives the whole family a smart nutritional start.
Wednesday, April 25, 2007
Cranberry Protein Shake
Tom got this recipe from Body for Life (BFL). They have alot of good recipes - check out their site.
1/2 c. cranberry juice (not cocktail)
1/2 c. skim milk
1/2 c. frozen berries (we like strawberries or blueberries in it)
1/2 c. dessert style tofu, plain (or soft tofu)
1 T honey
and ice cubes for desired thickness
Combine all ingredients in a blender and blend till smooth. Serve immediately. You won't even taste the tofu. This makes 2 servings
Calories 247
Protein 15g
Fat 9g
Carbs 21g
3 points per serving (weight watchers)
1/2 c. cranberry juice (not cocktail)
1/2 c. skim milk
1/2 c. frozen berries (we like strawberries or blueberries in it)
1/2 c. dessert style tofu, plain (or soft tofu)
1 T honey
and ice cubes for desired thickness
Combine all ingredients in a blender and blend till smooth. Serve immediately. You won't even taste the tofu. This makes 2 servings
Calories 247
Protein 15g
Fat 9g
Carbs 21g
3 points per serving (weight watchers)
Crepes
I've made these several times. They are great and mainly made of protein! Mom came in town this wkd and i served these - she really liked them!
1 lg carton egg beaters (or 2 small containers of egg beaters)
3/4 c. cottage cheese
1/2 c raw oatmeal (processed in blender to make a flour)
Mix all the ingredients in a blender until smooth. Pour about 1/4 c. into pan and cook like a crepe. Try not to make them too thick. Add filling and roll like a tortilla. I just put fresh fruit on mine and put fat free cool whip on it along with sugar free syrup. I figure it's 1 protein and 1/2 carb per crepe (1.5 points WW).
1 lg carton egg beaters (or 2 small containers of egg beaters)
3/4 c. cottage cheese
1/2 c raw oatmeal (processed in blender to make a flour)
Mix all the ingredients in a blender until smooth. Pour about 1/4 c. into pan and cook like a crepe. Try not to make them too thick. Add filling and roll like a tortilla. I just put fresh fruit on mine and put fat free cool whip on it along with sugar free syrup. I figure it's 1 protein and 1/2 carb per crepe (1.5 points WW).
Wednesday, April 18, 2007
Pumpkin Muffins
Pumpkin contains free-radical fighting carotenes! I made these this wkd and they turned out really good.
1.5 c. whole wheat flour
1/2 c. packed brown sugar
2 tsp. baking powder
1 tsp. cinnamon
1 tsp. pumpkin pie spice
1/2 tsp. salt
1 egg
1 c. fat-free milk
1/2 c. canned 100% pure pumpkin
1 T. canola oil
Preheat oven to 375. Coat 12 muffin pan with spray (or use liners). Stir flour, sugar, baking powder, cinnamon, pumpkin pie spice and salt in large mixing bowl. Beat egg in small bowl for 30 seconds until foamy. Add milk, pumpkin and oil. Beat well. Add to flour mixture and stir until moistened. Fill muffin cups 3/4 full. Bake 15-17 min. until tops spring back when touched. Once muffins are cool, they can be wrapped tightly and put in freezer for up to 2 months. About 125 cal. each. (about 2 WW pts each). This came from Prevention May 07 magazine and i altered it a bit).
1.5 c. whole wheat flour
1/2 c. packed brown sugar
2 tsp. baking powder
1 tsp. cinnamon
1 tsp. pumpkin pie spice
1/2 tsp. salt
1 egg
1 c. fat-free milk
1/2 c. canned 100% pure pumpkin
1 T. canola oil
Preheat oven to 375. Coat 12 muffin pan with spray (or use liners). Stir flour, sugar, baking powder, cinnamon, pumpkin pie spice and salt in large mixing bowl. Beat egg in small bowl for 30 seconds until foamy. Add milk, pumpkin and oil. Beat well. Add to flour mixture and stir until moistened. Fill muffin cups 3/4 full. Bake 15-17 min. until tops spring back when touched. Once muffins are cool, they can be wrapped tightly and put in freezer for up to 2 months. About 125 cal. each. (about 2 WW pts each). This came from Prevention May 07 magazine and i altered it a bit).
Mexican Casserole
Tom, Melanie and me enjoying the Mexican Casserole.
1 lb. uncooked lean ground beef (7% fat)
1/2 c. green peppers
1/2 c. onion
2/3 c. water
1.25 oz. pkg of Taco Seasoning Mix
14 oz. can diced tomatoes
6 large tortilla (flour or whole wheat)
16 oz. Taco Bell Home Originals Fat-Free Refried Beans
3 c. 2% shredded cheese (mexican)
Cook beef, green pepper and onion over medium heat until no longer pink. Drain well. Add water and taco seasoning, bring to a boil. Reduce heat and simmer, uncovered for 2 minutes. Add tomatoes and simmer for another 10 min. Place 2 tortillas in a sprayed 13" x 9" x 2" baking dish. Spread with half of the refried beans and beef mixture. Top with 1 cup of the shredded cheese. Repeat layers. Top with remaining tortillas and cheese. Bake at 350 degrees for 25-30 min. or until heated through and cheese is melted. Let rest for 5 minutes and cut into 8 servings. Weight Watchers points - 7 per serving. This came from the Weight Watcher website.
Mom's banana bread made healthy
We grew up eating this all the time. I've altered it to make it a bit more healthy. It's yummy!
3 ripe or overripe bananas (4 if small)
1/2 c. sugar
1/2 c. splenda
1 egg
1.5 c. whole wheat flour
1/4 c. applesauce
1 tsp. baking soda
1/2 tsp. salt
Mash bananas with fork (or blend in blender). Stir in other ingredients. Pour into sprayed loaf pan and bake one hour in a 325 degree oven. 12 slices. 2 WW points each.
3 ripe or overripe bananas (4 if small)
1/2 c. sugar
1/2 c. splenda
1 egg
1.5 c. whole wheat flour
1/4 c. applesauce
1 tsp. baking soda
1/2 tsp. salt
Mash bananas with fork (or blend in blender). Stir in other ingredients. Pour into sprayed loaf pan and bake one hour in a 325 degree oven. 12 slices. 2 WW points each.
Friday, April 6, 2007
Beef Fried Rice
1 lb lean ground beef (93% fat free)
1 c. cooked brown rice
1 green pepper
1 yellow pepper
1 pkg. fresh mushrooms
1 onion
1 tsp. Garlic Salt
1 tsp. Onion Powder
1 tsp. Italian seasonings
Salt and Pepper to taste
1/4 c. shredded low fat cheese
Brown the beef in a skillet. While beef is still pink, drain off fat. Add sliced vegetables and seasonings to the skillet.
When vegetables become cooked, add 1 serving of cooked brown rice and toss together. Top beef and rice with shredded cheese, melt.
This is a Body for Life recipe. It's one of our favorites!!!
1 c. cooked brown rice
1 green pepper
1 yellow pepper
1 pkg. fresh mushrooms
1 onion
1 tsp. Garlic Salt
1 tsp. Onion Powder
1 tsp. Italian seasonings
Salt and Pepper to taste
1/4 c. shredded low fat cheese
Brown the beef in a skillet. While beef is still pink, drain off fat. Add sliced vegetables and seasonings to the skillet.
When vegetables become cooked, add 1 serving of cooked brown rice and toss together. Top beef and rice with shredded cheese, melt.
This is a Body for Life recipe. It's one of our favorites!!!
Scary Stats
* Scary Stat: Indiana High School kids (all) in 2005: 45% did not meet the criteria for physical activity (20 minutes 3 times per week)
* Another Scary Stat: In 2002, ½ of all foods consumed by 12 to 19 year olds was soda.
* Yet Another Scary Stat: Over 90% of new food products for kids have sugar as the #1 ingredient.
* A Final Scary Stat: According to the 2003 Journal of Pediatrics, in 2003, kids under 12 ate an average of less than two servings of fruits or veggies per day. Kids over twelve ate an average of 3.5 servings per day. BUT, one of those servings (in both categories) was French fries.
* Another Scary Stat: In 2002, ½ of all foods consumed by 12 to 19 year olds was soda.
* Yet Another Scary Stat: Over 90% of new food products for kids have sugar as the #1 ingredient.
* A Final Scary Stat: According to the 2003 Journal of Pediatrics, in 2003, kids under 12 ate an average of less than two servings of fruits or veggies per day. Kids over twelve ate an average of 3.5 servings per day. BUT, one of those servings (in both categories) was French fries.
Saturday, March 24, 2007
Christmas '06
Tom and I enjoy ballroom dancing and we attended a dance at our church, Perimeter Church in December . We attended this same dance a year ago...it was our first official date. It was fun to go again this year...as a married couple.
Our Wedding-Sept 06
I married Tom Shivers on Sept. 23, 06. We had a lovely wedding in my hometown of Lowndesboro, AL. We enjoyed visiting with family and friends. We felt SO blessed by everyone attending our wedding and showering us with gifts. We took a 5 day cruise to Mexico for the honeymoon. We enjoyed the gorgeous weather,good food and dancing everyday! The yummy cake shown is the bride's cake - and each layer was different - but each one was chocolate. (layers included, snickers, german chocolate, heath bar, etc). Who says a girl can't have her cake and chocolate icing too???
Charleston
Tom and I took a trip to Edisto Beach, SC in February. It was a beautiful weekend, but a little chilly. We also spent one day in Charleston. We enjoyed a 2 hour city tour and then took time to walk the streets and see the beautiful homes and churches. This picture below is the one of us in Charleston.
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