Yup,yup,yup, I see da sun.......and there it goes..mannn

On that bright note,( ar,ar,pun intended) uhhh that's it that's all I got. Sad, verrra sad.

So on to the food front. Todays tidbit is;

How to Choose the Best Cereal.
-If you pick the right cereal and have it with fruit and lowfat milk or yogurt, you get a huge nutritional bang for your buck. The trick is picking a good one. here's a checklist to help guide you through

Look For:
--6 grams of sugar or less per serving
--at least 3 grams of fiber per serving
--whole grain as the first ingredient on the list

Avoid:
--partially hydrogenated oil, high fructose corn syrup, and artificial colors.

Be Aware;
--the words "less sugar" on the box may not mean the cereal is less sweet. It may contain artificial sweeteners.
--serving sizes vary widely because some cereals are more concentrated than others.

Peanut Butter split smoothie
1banana, ripe,peeled,quartered and frozen.
1/2 c skim milk
1/4 c skim yogurt
1 1/2 TBSP natural peanut butter.
Blend, yumm I put a TBSP of dark cocoa powder for the choco boost.


SMART SNACKING

Many of my nibbles make ideal between-meal snacks. Snacking can help keepyour energy throughout the day and prevent impulsive eating and overeating at meals. The key is to snack right.

Plan don't pick
--enjoy 2 well planned snacks each day--one in the midmorning and one midafternoon.
--a healthy bite @ 4pm is helpful for combating afternoon energy dips and sugar cravings ( unt Mar's Menopause)

Portion right
--try to keep snacks between 100 and 300 calories
--that equals 1 cup of fruit and some yogurt or @ palmful of nts.
--pre-portion nibbles in snack baggies so they are easy to grab and go.

Protein Power
--try to include some protein at each snack
--lean meat, lowfat dairy, nuts or beans/legumes(edamame, lentils, peanuts)
Protein will help keep your blood sugar stable and keep you feeling satisfied and energized longer

Okay...there I've distracted myself with my lifelong interest in eating for nutrition and health.
and seeing as the sun is out I will plug in my ipod and grab my walking poles and head out.
i'm hanging in there, I'v started bleeding again and my gynae is away till june 15th, sooo holding pattern,
c'est la vie.
hope Montreal is treating Rick and Mado well.
hugs to all

Ummmm,food info.....and....yuk...

Did you know---The Food You Crave by Ellie Krieger

- that Strawberries have one of the lowest sugar contents of any fruit and are packed with Vitamin C.

-canned pumpkin is so good there is no need to fuss with fresh if you are so inclined. 1 cup contains more potassium than a
medium banana and more vitamin A than a cup of carrots. Buy plain canned pumpkin, sold as solid-pack, noty pumpkin pie filling, which has added flavorings.

-Whipped regular cream cheese has the same calories per TBSP as reduced fat cream cheese b/c it has air whipped into it, making it less dense. Great tasting and easy to spread, whipped is my choice for spreading. For baking, as in cheesecake, I use unwhipped reduced-fat cream cheese b/c yo need the density.

-I use full fat cheddar strategically, so a little goes a long way. That means using extra aged sharp to get the most flavour and sprinkling it right on top so you can see every bit of its melting goodness. We eat with our eyes, so putting the cheese front and center helps us get the most bang out of it.

-Frozen fruit is nutritionally comparable to fresh, and it is perfectly suited for baking and blending. in fact I prefer to use frozen fruit in a smoothie b/c it makes it ultracool and frothy. Just be sure to buy it unsweetened.

-Nuts are loaded with protein, minerals, and cholesterol-lowering compounds. Yes, they are high in fat and calories, but it's heart healthy fat, and research shows nuts may actually aid in weight control. But don't sit there munching a whole can of cashews--a serving of nuts is 1 ounce, a small handful.
eat a variety of nuts each week because each one has its own star quality.
Walnuts contain a significant amount of health-protective omega -3 fat: 1 ounce covers your need for the day.
Almonds are a top source of vitamin E, a fat soluble vitamin and antioxidant.
One Brazil nut gives you a day's worth of the essential mineral selenium.

This is a great book, will share more tips as I read it.

As for Moi....I'm muddling my way thru the results of my biopsies, and the hormone therapy that's been prescribed. Side effects can be a bit of a bitch.
So have been struggling, today did laundry and some tidying, so hopefully I can get out for a half hour walk the rest of the week......later y'all