Diet tips issue #2: 177 Ways To Reduce And Burn Calories (Part 6)

(First parts can be seen from previous posts)

 101. Always warm up before beginning your exercise activity using smooth and fluid movement. The purpose of the warm up is to minimize discomfort and prevent injury and loosen up your muscles for the exercise to come.

102. Begin with a couple of deep breaths, inhaling through the nose and exhaling from your mouth.

103. When you plan to walk or run, do just a few hundred yards at a slower walk or a gentler jog.

104. Use the cool down routine in the reverse of the warm-up,

gently slowing down. This will enable your breathing and heart rate to return to normal.

105. Learn to listen to your body and differentiate between good pain and bad pain.

106. Never exercise on a full or empty stomach.

107. Drink plenty of water to reduce the chance of dehydration. Experts usually recommend 16 ounces either one or two hours before exercising.

108. Always use stretching routines. These are not just for jocks and fitness gurus but should be used by everyone. The older you are, the more important this becomes as you can help retain flexibility and good range of movement for all your daily activities.

109. When warming up and stretching, use the movements for five to ten minutes. This will help to loosen your muscles.

110. Do not bounce when warming up with stretching as you can cause tears in your muscle fibers.

111. To increase your flexibility, hold each stretch for fifteen to twenty seconds or longer.

112. Be sure you stretch lightly during warm up to prevent stretch reflex. This is caused by over using a cold muscle.

113. Breathe slowly and evenly throughout your warm up.

114. If you have a tendency to become stiff, take a hot shower

or bath before beginning your warm up.

115. Breathing is extremely important when exercising as your body need to process oxygen that will transfer from your lungs through the bloodstream to the muscles that are being worked. Normal breathing is shallow meaning that the air is not reaching deep into the lungs. This can tighten neck muscles which can cause stiffness and pain in the neck, shoulder upper back and chest.

116. Always inhale before you lift, exhale as you lift and inhale as you lower the weight for maximum benefit.

117. Turn every day activity into exercise. Try balancing on one foot without support while putting on your shoes and socks.

118. Forget about the elevator and use the stairs.

119. Take the stairs two at a time.

120. Instead of shoving your chair, lift it bending your knees and keeping your back straight.

121. Hide your remote control and get up and down to change the channels.

122. Walk your dog and keep pace.

123. Take a Frisbee along and play in the park with your dog.

124. Park in the furthest parking space.

125. Instead of sitting in the stands while watching your kids play at a ballgame, try pacing the field instead.

(To be continued) 

Diet tips issue #2: 177 Ways To Reduce And Burn Calories (Part 5)

 EXERCISE

Well, you knew it was coming, didn’t you? We’ve discussed at least 100 ways to adjust your eating habits. Some of the tips we covered will help your metabolism burn extra calories, but the bottom line is that you still need to burn more calories than you consume if you wish to lose those extra pounds.

The dawn of the Information Age has given us more labor saving devices than any other period in history. Along with this knowledge we have settled into a more sedentary lifestyle.

Taking a little trip back in time can really open our eyes. A typical day for your great grandmother began long before the sunrise. She was usually the first to awaken so she could have a hearty breakfast on the table for the rest of the family.

She would probably stoke her range with wood brought in the previous evening. Unless one of the children were old enough to be charged with the task, she would put on her coat, scarf and gloves and trek out to the barn to milk the cow, stopping on her way back to gather eggs from the chicken coop, home-cured ham and sausage from the smoke house, cheese (that she had made herself) butter (that she churned) and potatoes from the cold storage cellar.

Returning to her kitchen with her collection in tow, she would prepare a breakfast that most likely consisted of ham, sausage and eggs fried in lard she had rendered, biscuits, gravy made from the leavings in the frying pan, flapjacks, whole milk and strong coffee.

That picture can pretty much turn your veins to instant concrete!

Bear in mind that after her pre-dawn preparations she would spend the remainder of her day, sweeping, dusting, polishing, scrubbing clothing using hot water that she boils herself, hanging the laundry out to dry, tending her vegetable garden and often toiling in the fields with the men.

The comparison between your great grandparents is not so much what they ate, as how they used the calories they consumed. Life was hard. Normal physical activity usually burned off the calories they consumed. They worked hard and ate hearty and, yes they did have a shorter life expectancy.

Today we eat foods that are processed and contain more fat and chemicals than nutrition. To top it off, we also live sedentary lives. Unlike grandma’s hearty breakfast we are more likely to grab a cup of coffee on the run. We rush to an office, only to spend the next 8 hours sitting in front of a computer screen, just as you are doing now.

Getting a handle on your diet is just the first step toward losing weight and living a healthier lifestyle. In order to tame the weight loss beast, you MUST change your physical habits as well as your eating habits.

You don’t necessarily have to exert yourself as if you were training for the Olympics, but you definitely need to learn how to burn off more calories than you consume. Once you have accomplished that, you can step in to a regimen to maintain your ideal weight.

Before you begin a fitness/exercise program, you need to know what you want to accomplish. Use the information in the chapter on “Where To Begin” to determine your ideal weight. Once you have your plan firmly in place (we will discuss this further in the next chapter) you can begin to incorporate the following tips.

(To be continued)

Diet tips issue #2: 177 Ways To Reduce And Burn Calories (Part 4)

(First parts can be seen from previous posts)

76. If you frequent a specific restaurant, ask to take a menu home so you can study what they offer and learn how to plan your meals out.

77. Steer Clear of fast food restaurants. Most of their food is 40 to 50 percent fat. Many are finally wising up, however, and you can get salads, plain hamburgers or grilled chicken. You can also ask for the restaurant’s nutritional information. Many now offer that.

78. Stay away from the appetizers unless you request crackers, pretzels or fresh vegetables like carrots or celery with a honey-mustard dressing (not ranch).

79. Put your waiter through his or her paces. Ask lots of questions and don’t stop until you are satisfied. How is the fish grilled? If it is in butter, ask for it dry. If a fried entrée is offered on the menu, ask if the chef can bake it, broil it, grill it or steam it to cut down on the fat. Make sure they follow up. It’s your meal and your money paying for it and within reason you should be able to get it the way you want it.

80. If a restaurant won’t split a portion in half for you, preparing half of it “to go,” request a doggie bag or box be delivered with your meal and split it yourself immediately before you begin to eat.

81. You can also carry a “survival kit.” Use a small plastic sandwich bag and carry packets of low fat dressings, herbal teas, spices or other essentials that may not be readily available at a restaurant.

82. Split a meal with a friend. Order soup or salad a’ la carte with one entrée and ask the waiter for an extra plate. It will save you money AND reduce the fat in each meal.

83. Visit pizzerias that offer salads and pizza by the slice. Don’t order pizza with meat. Stick with vegetable toppings and, if possible, a wheat crust. Some pizza places do offer that option.

84. Eliminate tartar sauce. If you order a fish fillet sandwich ask that the tartar sauce be left off the bun.

85. Bake with cocoa instead of chocolate. For each ounce of
Published by Weight-Loss-Aids.com
unsweetened chocolate called for in a recipe, substitute 3 tablespoons of unsweetened cocoa powder.

86. Use evaporated skim milk for sauces and soups. It has the texture and the flavor of cream but without the fat. Each cup contains 80 grams less of fat and 600 few calories than heavy cream.

87. Plain nonfat or low fat yogurt is a great replacement for sour cream. Use it to make salad dressings. It’s also good as an add on to breakfast cereals and desserts.

88. Low fat foods may seem less flavorful when you first try them because fat adds flavor to some foods and you are used to that. Add zip with lots of herbs and spices like basil, garlic, ginger, onion powder tarragon and oregano. Vary the spices and come up with your own combinations.

89. Yogurt can help you lose weight while protecting muscle. A recent study of overweight people who at three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81%more abdominal fat than people who ate a similar number of calories but no dairy products.

90. Spicy foods can curb your appetite as evidenced in a recent study. People who ate a sauce containing capsaicin (the compound that makes hot pepper spicy) consumed an average of 200 fewer calories over the next three hours than those who didn’t eat the sauce. Consider eating more spicy foods.

91. A 12 ounce cola has 150 calories, two tablespoons of full fat salad dressing 150, a glazed doughnut 250 and a 4 ounce bagel, 300. Just eliminating these items will help you to lose weight.

92. Another recent study shows that calcium from diary foods is more effective for weight loss than supplements. Why? Food is a complex mixture of known and unknown components that can’t be reproduced in a nutritional supplement. Dairy contains calcium and a host of other biologically active components including the amino acid leucine. Recent research reveals that leucine may increase the ability of muscle to use fat. Drink low-fat or skim milk before a meal. Studies show that getting a liquid form of dairy before eating helps you feel fuller sooner at that meal and eat less at the next meal. If you are lactose intolerant, try yogurt with live culture (it has very little lactose) or take a lactose supplement when consuming dairy.

93. Eat fish at least twice a week. The omega 3 fatty acids in fish have been shown to reduce heart attack and stroke risk in addition to helping you maintain a nutritional diet.

94. Sometimes you can go with fast food. Burger Kings BI Veggie Burger with reduced fat mayonnaise contains 340 calories and 2
Published by Weight-Loss-Aids.com
grams of saturated fat. It’s better than just about any burger at any other food chain.

95. McDonald’s Fruit and Yogurt Parfait is low fat vanilla yogurt layered with berries and topped with granola. It’s a nutrient rich bargain at only 380 calories.

96. Subway’s 7 subs with 6 grams of fat or less include ham, roast beef, chicken and turkey and range from 200 to 300 calories for a six inch sub.

97. Wendy’s Mandarin Chicken Garden Sensation Salad is a creative salad alternative of mixed greens, chicken and mandarin orange sections, roasted almonds and a half packet of Oriental sesame dressing is a great alternative at just 470 calories.

98. A veggie sandwich may not always be the ideal choice. The two ounces of cheese added to these popular lunchtime meals contain three quarters of a full day’s allowance for saturated fat. Tuna salad (because of the mayonnaise), has 720 calories and chicken salad is 550 calories. Stick with turkey, roast beef, chick breast or veggie sandwich without the cheese.

99. All salads are not created equal. A taco salad is served in a fried taco shell filled with ground beef, cheese, sour cream and guacamole. It contains 1,100 calories a full day’s quota of saturated fat!
Published by Weight-Loss-Aids.com

100. Not only is a single order of Fettucine Alfredo an artery clogger, it also weighs in at a whopping 1,500 calories! When eating Italian food, opt for pasta topped with marinara or meat sauce (skip the meatballs), red or white clam sauce or chicken Marsala.

(To be continued)

Diet tips issue #2: 177 Ways To Reduce And Burn Calories (Part 3)

51. Try different varieties of beans rather than sticking to the same old type you are accustomed to. Beans are a fantastic great source of energy, protein, minerals, and fiber.

52. Beware of misleading claims. Reduced fat merely means that the item has 25% less fat. Use common sense. If something “normally” contains 300 fat grams, then reduced fat means it still has over 200 grams of fat!

53. Salads to avoid are tuna, chicken and egg. It isn’t the meat or egg that’s the problem. It’s the mayonnaise. Try making them with plain yogurt and spices to dress it up and you’ll have a healthy combination.

54. If you absolutely must have your fatty salad dressing, try this. Have the dressing on the side and dip your fork into the dressing before you spear the salad ingredient. You’ll have your taste but without dredging your salad in fat.

55. Love avocado? Go ahead and indulge a quarter cup but don’t mix it with sour cream!

56. Roasted, flavored almonds make a great snack.

57. Make your own potato chips. It’s simple. Thinly slice a large baking potato and place in a single layer on a cookie sheet sprayed with low fat aerosol spray. Spray the slices lightly as well. Sprinkle with paprika and any other spice of your choosing. Bake in a 400 degree oven for thirty minutes making sure to turn once. ‘Voila! Your own home baked potato chips and a great snack.

58. Switch from cream of wheat cereal to oatmeal. The whole grain in oatmeal is much better for you and won’t leave you hungry an hour later like the cream of wheat.

59. If you plan on eating out at a buffet, eat something before you go. Don’t skip a meal and plan on chowing down at the buffet.

60. Grab a table as far from the buffet as possible. You’ll lessen the temptation to graze or go back for seconds.

61. Go through the buffet line one time only.

62. Load up at the salad bar. Gelatin or plan green salads should be abundant.

63. Pile on the grilled food looking for baked roasted or grilled entrees like fish or lean roast beef.

64. Avoid the breaded fish or fried chicken.

65. Select soups that you can see through. If you can see through them, they are broths with less fat and calories.

66. Eat slowly. Savor each bite. Take your time and enjoy eating. If you eat too fast, your stomach will be full long before the message to stop chowing down reaches your brain.

67. Ask yourself if you really tasted and enjoyed that last bite of food. If your answer is no, it’s time to slow down.

68. To help downsize your portions, use a smaller plate. Instead of a dinner plate, use a salad plate for your entire meal.

69. When eating in a restaurant ask for a child’s portion or ask to have the entrée split and have the second half packaged as takeout.

70. As an assist to making certain you are getting the right nutrition from your vegetables, alternate the colors from day to day. One day eat fresh yellow and orange vegetables like squash, pumpkin, and carrots then switch to green the next day, like spinach, or dark leafy lettuces.

71. Pass up peanuts for snacking. Two ounces of salted peanuts has 328 calories. Nibble on pretzels instead. 20 of the small ones have as little as 80 calories and most are fat free.

72. Skip fried shrimp. A three ounce serving has 206 calories while the same size boiled are only 84 calories.

73. If you love pie, stick with the fruit pies. Pumpkin and other fruit pies are lower in calories. Pecan pie has about 430 calories while the same slice of pumpkin pie is only 240. You can drop another 100 calories if you don’t eat the crust!

74. Try Canadian bacon instead of regular bacon. One ounce of regular bacon is about four medium cooked slices and carries 163 calories. A one ounce slice of Canadian bacon is much leaner and only has about 57 calories.

75. Avoid the high fat temptations when dining out. Call ahead. Many high quality restaurants will accommodate your needs if you give them sufficient time beforehand. Explain that you are on a low fat diet and ask if they can prepare your food without frying.

(To be continued)

Diet tips issue #2: 177 Ways To Reduce And Burn Calories (Part 2)

26. Eat more vegetables. Try mixing and matching fresh vegetables for variety.

27. Steam your veggies instead of boiling them. They’ll taste better and you’ll retain more of their nutritional value.

28. Use fat free or low fat salad dressings or make your own using lemon juice, spices and a tiny amount of olive oil.

29. Exchange water for soft drinks – yes, even diet drinks!

30. Slim down with casseroles – just use lean meat and veggies.

31. Go ahead and snack, just snack on good stuff, like raisins, nuts veggies and dried fruit.

32. Never eat while you are standing.

33. Don’t sample when you are cooking. A taste here, a little bite there and before you know it you’ve eaten an entire portions without sitting down at the table!

34. Don’t give up potatoes. A baked potato has 0 grams of fat and only 160 calories. Just don’t eat fries that weigh in at 13 fat grams and 480 calories!

35. Stay away from pastries. They are loaded with fat and sugar.

36. Eat more salads but don’t let salad become boring. Add different ingredients. Throw in a few raisins, nuts, canned beans like garbanzos and vary your dressings. Leave out the mayo!

37. Limit your intake of meat to just two or three meat choices per week and select more “white” meats than red.

38. You don’t have to give up dessert, just rearrange it. Try mixing fresh fruits with low fat yogurt. Strawberries with banana yogurt are delicious!

39. Add nuts to your yogurt and salads. Chopped nuts such as almonds, pistachios, walnuts, or peanuts make a great alternative to “breaded” style garnishes like croutons and they are much healthier.

40. Replace white bread with whole grain bread. If you can find bread that still contains the “wheat germ,” buy it!

41. When baking, applesauce makes a great substitute for shortening.

42. Prepare foods in different ways. Instead of traditional frying, try stir-fry and use a low fat spray or non-stick pan.

43. Reduce portions at mealtimes. We live in a “jumbo size” world. There’s no reason why the portions we consumer need to be super sized as well.

44. Measure portions one time to get an idea of what a portion of any given food should be. Do it once for each food that you commonly eat. Eventually, you will be able to “eyeball” a proper serving.

45. Keep a food diary of everything you eat. This is the first step to acquiring a new, healthier life style.

46. Wait no more than five hours between meals or snacks. This will help to stabilize your metabolism.

47. Specific food combinations can help to burn calories by enhancing your metabolism. Eat carbohydrates that are rich in fiber such as fruits and vegetables. They take longer to digest and you will feel “fuller” for longer periods of time.

48. Use fresh or frozen fruits and vegetables. Canned veggies are okay in a pinch, but generally include more salt than you need. By the time they are canned and processed, they have lost much of their nutritive value.

49. Eat more yogurt. Yogurt is a protein as well as a carbohydrate therefore giving you the small amount of energy needed to burn the protein.

50. Add more tuna to your diet. You can grill it, broil it, steam it and poach it, all without any added fat. Just be aware that tuna may contain trace amounts of mercury, so limit the amount you eat each week, especially if you are pregnant.

(To be continued)

Diet tips issue #2: 177 Ways To Reduce And Burn Calories (Part 1)

1. Substitute fruit purees for butter or margarine. They are easy to prepare in a food processor and will significantly reduce calories and fat.

2. Cheese is good for you, but the fat is not. Try this: Zap cheese in the microwave and drain off grease or choose lower fat options.

3. Exercising before you eat just makes you hungrier. Exercise AFTER eating when the body has to work harder to digest food.

4. Don’t eat while watching television. You can become so engrossed in your program, that don’t even realize how much you are eating.

5. Too many people skip breakfast. Eat in the morning when the body burns more calories.

6. Water mixed with fructose suppresses appetite better than glucose with water or diet drinks. Drink a glass of orange juice one half to one hour before a meal.

7. Avoid trans fatty acids as much as possible. Use olive or canola oil when cooking. Avoid products that list partially hydrogenated oils, since these are trans fatty acids.

8. Switch from whole to skim milk. All the nutrients are there without the fat. Okay, at least cut back to low fat (1%)!

9. Limit yourself to just four egg yolks a week. Published by Weight-Loss-Aids.com

10. Trim all fat from meats before cooking. You’ll be amazed at how much you reduce your fat intake if you take this one small step.

11. Eliminate fried foods. Do we need to say why?

12. Cream sauces like alfredo and hollandaise are loaded with fat. Use tomato-based sauces instead of cream.

13. Use lemon juice or low sodium soy sauce for flavor.

14. Don’t skip meals. When you do, you eat more at your next meal and usually eat the wrong foods.

15. Read labels – check fat, sugar and salt content.

16. Stop buying on impulse. Never shop for groceries without a list.

17. Avoid shopping when you are hungry – eat first!

18. Shop for groceries once a week and only buy from your prepared list.

19. Head directly to the fruit and vegetable aisles when you enter the grocery store. Fill up your basket in these aisles and you’ll be less likely to buy binge food.

20. If you have a local “farmers market” where you can buy your fruits and veggies off the truck, by all means do so. They’ll be fresher, healthier, and tastier.

21. Make sure you buy everything you need for your weekly meal planning. Returning to the grocery store numerous times increases the risk of buying what you shouldn’t. The grocery stores know
Published by Weight-Loss-Aids.com their business very well and present items that are hard to resist.

22. Vary your foods – introduce something new each week. Menu planning can become boring when you eat the same things. That boredom translates into over eating. Try new healthy recipes each week.

23. Stay away from processed foods as much as possible. Yes, they are very convenient. They are also loaded with fat and/or sugar, not to mention the chemicals.

24. The ads are soooo compelling. Cut fast food from your diet!

25. Eat more fish but avoid breading or batters. Fish oil is good for you.

(to be continued)

Diet Tips #1: The Do's and Don'ts of the Diet

The following diet tips will involve self-discipline in comes to food intakes.

1. Avoid all dairy, chocolate, whole wheat and whole grains - limit sugars

All dairy means any product that has milk or bovine protein listed as a "major" ingredient. This includes cheese, yogurt, chips with cheese on them (Doritos's, Cheeto's etc.)

Don't deprive your child however… . Substitutes are always available for almost any product.

Children seem to really enjoy "Rice dreams" in place of milk available at most heath food stores and more and more markets depending on where you live. Easier to find are soy milks and sometime goats milk. Mocha mix non-dairy milk substitute is available at most supermarkets, as well as Mocha mix ice cream. Don't let them overdue this one because of sugar content. Fake cheeses are also readily available .. Tofurella comes in cheddar, Mozzarella and Jalepeno for the brave… These actually melt and make a reasonable fake pizza or fake grilled cheese sandwich. There are many other brands of Soy cheeses - make sure there is no added milk protein in them.

Chocolate is an offender because most chocolate is "milk chocolate."

An occasional treat made with cocoa powder is permitted. Some of these children can tolerate Carob some cannot.

With any "new" food watch for a reaction, if your child has a reaction, that product is not
for them.

Breakfast should consist of some "processed" (meaning not whole grain) cereals such as "Rice Krispies", Cheerio's, or Corn Flakes unsweetened served with one of the fake milks. Some children have a problem with the preservatives put in cereal especially BHT, if this is your child, then a preservative-free cereal like "puffed rice" from the health food store is appropriate. (if necessary, you can add Nutrasweet or Sweet and Low for added sweetness or another approved sweetener as listed below (try to minimize or avoid, but...whatever works. . .).

A lot of these children also have problems with Red and Yellow food dyes… Pay attention to your child if they consume these in cereal or fake candy. If there is a negative reaction it is not to be used for them. Eggs are also okay, French toast or pancakes (not buttermilk) in moderation with fake (not sugar sweetened) syrup. Vermont makes a great tasting one, also check the diabetic aisle of the supermarket as diabetics need to watch grams of sugar many products are made with sugar substitutes.

A "diet" soda is a great reward as long as your child does not react to Nutrasweet.

Most sugarless candies can now be found sweetened with saccharin or Nutrasweet Of the ones sweetened with Sorbital, be careful as this also works as a laxative so keep an eye out for loose stools.
Limit sugars … The average American consumes over 120 pounds of sugar a year. For example a hamburger bun has three teaspoons of sugar, a regular non-diet 12 ounce soda has nine teaspoons of sugar (regular Coke, Seven-up, Sprite etc.).
Other names for Sugar "NO NO's" are:
Brown Sugar, Corn Syrup, Dextrose, Fructose, Fruit Juice, Galactose, Glucose, Jam, Jelly, Lactose, Maltose, Maple Syrup.
Keep fruit consumption to two pieces of fruit per day, this includes juice.
Avoid strawberry, cherry most "berries" as these can be very allergic.
Water down juices, start with half water half juice and work down to ¼ juice the rest water. Be creative, if your child loves those juice boxes pour them out when the child is asleep, refill with diluted juice and put a piece of scotch tape over the top. You'll get away with it. Kids love the new Crystal light drinks that come in sport bottles, while expensive buy them once then re-fill the bottles with the Crystal light you can mix-up at home.
Lunch is a good time for leftovers, we are trying to push extra protein into them.
Protein supplies necessary Amino Acids" the building blocks of the body".
No supplement can do as well as the real thing.
A sandwich is really okay as long as some protein is in the middle.
Bread is really where the controversy begins. As long as your child is not gluten sensitive or has a positive titer to what is called gliadian antibodies "processed" white bread is okay.
The word wheat is okay as long as the word "whole" is not in front of it.
The reasoning is, most people are allergic to whole grains so a processed product is really okay and removes most of the allergy causing ingredients/properties.
For this reason often the stores cheapest white bread is a good choice because when it cost's less it is less likely to have better (meaning less allergic) ingredients in it. While this may sound horrible for nutrition, the idea is not for a child to eat a loaf of bread, but to use it as a way to sneak in the protein (as part of a sandwich).
Dinner can be any meat, chicken, fish (if tolerated) with some vegetables and a little starch (small serving of rice, or potato, or pasta).
Try to remember the body converts starch to sugar within 6-12 hours, so that is why we limit the consumption.
We know your child may be stubborn at first and only eat the starch on the plate. ACT DUMB
Don't fight them, if they do not want to eat the rest do not force them. But do not let them fill-up on junk food / starches / sugar either. When they want more food present what they have not finished… Again "act dumb".
Believe it or not their pattern of eating will change. Too often we just "give in" afraid they will starve to death. As a Pediatrician I have really learned "No child offered food has ever starved to death". As parents we just feel too guilty and give in. We are not helping them to get the necessary nutrition they need. But, Do Not fight with them or they will go on a hunger strike You cannot make a child eat (or go to the bathroom), but "nature" will work for you if you let it.
Install a "good" water filter in your home that removes metals and chlorine's.
Many areas around the country have water with toxic levels but nobody wants to talk about it!!!

Diet tip recipes given to us from parents that seem to work:

Easy Rice Milk *

A good way to make rice milk is to use fresh rice that is still hot.
1 cup rice
4 cups hot water
1 tsp vanilla

Put all in blender, puree for about 5 minutes (until smooth) let sit for 1/2 hour pour into container being careful not to let the sediments at the bottom pour into the new container
7 grams fat; 102 grams carbohydrates; 4 grams protein; 0.30 gram fiber.

Almond Milk *

This delicately flavored milk is a great addition to many foods. It's good on cereal and as a topping for waffles and pancakes. Made thickly, it can be used as a spread or thickener for soup. The ratio of almonds to water varies in our recipe to allow you to choose between a spread or milk-like consistency. 1 cup of almonds, freshly roasted 2 1/4 to 4 cups water.
Place the almonds and water (2 1/4 cups for topping or spread, 4 cups for drinking) in a tightly closed jar and store in the refrigerator for 1 to 2 days at the most. Pour into a blender and blend until the mixture is smooth. To use it as a drink, strain first. The remaining almond paste is delicious and an be tossed on cereal, vegetables or rice.

MEXICAN CHOCOLATE ICE *

3 (12-ounce) bottles nondairy rice milk (or equivalent)
1/2 cup cocoa
1 teaspoon vanilla extract

Combine 1 cup rice milk and cocoa in small saucepan. Heat and stir until cocoa is dissolved. Stir in remaining rice milk and vanilla. Let cool then freeze in ice cream maker according to manufacturer's directions.
Makes 8 servings. Each serving contains about: 551 calories; 121 mg sodium; 0 cholesterol.

HYPOALLERGENIC COOKIES*

Preheat 325 degrees 1/8 cup canola oil
1 cup instant baby rice cereal (Beechnut or Earth's Best, not Gerber)
2 oz. (1/2 jar) strained baby fruit (pears)
1/4 cup sugar
1 tsp. GF baking powder
1/2 tsp. GF vanilla

Mix ingredients to blend, then squeeze into small balls (1"). Flatten with the oiled bottom of a drinking glass. They will not spread, so small and flat comes out the best.
Bake on oiled cookie sheet for 15 minutes. These are much tastier than they look!
Note: Bake on an Airbake cookie sheet for 20 minutes. Try not to over-bake ! esides artificial sweeteners:
Stevia Powder -- From a South American plant called Stevia. It is 300 times sweeter than sugar so it is used in extremely small amounts. It is used by diabetics in many parts of the world.

SUBSTITUTIONS IN RECIPES

Instead of 1 Cup Milk substitute 1/2 cup Non-Dairy Beverage + 1/2 cup water or 1/2 cup juice + 1/2 water or 1 cup water
For baking: Instead of 1 Cup Milk use 1 cup water + 2 tablespoons dairy-free margarine Instead of 1 Cup Buttermilk use 1/2 Cup Non-Dairy Beverage + 1/2 cup water + 1 Tablespoon vinegar or lemon juice Instead of 1 Cup Sour Milk = Same as Buttermilk substitute Instead of Light Cream use Non-Dairy Beverage Instead of Cream Cheese for baking use Mayonnaise.





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