Healthy Breakfast – Cranberry Orange Scones

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Carnberry Orange Scones

 

Start the day off right with a healthy breakfast, even if you are in a hurry. Make ahead of time, for a grab and go healthy breakfast treat or they can be made in less than 30 minutes.

The tangy tartness of the cranberries paired up with the zest of orange makes this a winner for breakfast or even as a sweet healthy dessert.

 Ingredients

3/4 cup Fat Free Milk (*Smart Balance® Fat Free Milk and Omega-3s)
1/4 cup sugar
1 tbsp orange zest
2 tsp vanilla extract
1 large egg
Non-Stick Cooking Spray (*Smart Balance® Non-Stick Cooking Spray)
1 cup all-purpose flour
1 cup whole wheat flour
1 tbsp baking powder
1/2 tsp salt
4 tbsp chilled Butter alternative or Margarine sticks (*Smart Balance® Blended Butter Sticks)
1 cup dried cranberries
1 egg, white only (lightly beaten)
1 1/2 tbsp sugar

 Instructions

Preheat the oven to 375 F°. Combine the first five ingredients in a medium bowl, stirring with a whisk. Spray baking sheet with non-stick cooking spray.

Combine the flours, baking powder and salt, in a large bowl, mixing well. Cut in chilled butter or margarine with a pastry knife, until the mixture resembles coarse meal. Gently fold in dried cranberries. Add milk mixture, stirring just until moist. Be careful not to over mix.

Place the dough onto a floured surface and knead lightly four times with floured hands. Form dough into an 8-inch circle onto baking sheet, flattening to about 3/4” thick. Using a knife, gently cut the dough into 10 wedges (do not cut all the way through). Brush the egg white over the dough and sprinkle evenly with sugar. Bake until golden, about 25-28 minutes, depending on your oven.

Serve warm. Makes 10 scones.

Nutrition per serving

Calories 213
Fat 5g
Saturated Fat 2g
Trans Fatty Acid 0g
Poly Fat 1g
Mono Fat 2g
Cholesterol 25mg
Sodium 301mg
Carbohydrates 36g
Dietary Fiber 2g
Total Sugars 16g
Protein 5g

 

* Smart Balance products were used for this particular recipe, but you can certainly substitute your favorite healthy brands.

Recipe and Image: SmartBalance.com

5 Snacks That Fight Heart Disease

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blueberries

 

Even though genetics do play a major role in heart disease, your lifestyle choices are a big part of your overall heart health.

Exercise, diet, and stress levels will ultimately be the deciding factor in preventing and reversing heart disease.

But, there are things you can do, to outsmart your genetics and the following 5 snacks are just one of those ways. They are quick, powerful and easy to take with your anywhere.

Dark chocolate

Research shows that eating Dark Chocolate can lower your risk of heart disease. Which is good enough for me, but if you need more reasons to eat chocolate, and it does need to be dark chocolate here are a few more.

Dark chocolate has a very high percentage of cocoa. Cocoa is rich in flavanols, which help prevent clogged arteries, thereby reducing the risk of heart attack and stroke. Dark chocolate has also been shown to decrease blood pressure.

 Blueberries

Studies show eating one or 2 cups of blueberries per day can lower triglycerides, improve cholesterol levels, and protect against oxidative damage that leads to clogged blood vessels. They are full of antioxidants and phytonutrients.

Apples

An apple a day keeps the doctor away. That saying really is true. Apples have been shown to to lower LDL (bad Cholesterol) levels and are chock-full of high powered antioxidants.

Garbanzo beans aka Chickpeas

Beans, Beans good for your heart the more you eat the more you….well you get the picture. But it does seem like that saying is more than true for more than just gas issue, which by the way chickpeas rarely cause gas like other legumes. But, all beans are very good for your overall heart health. Why? They are loaded with soluble fiber which does help lower cholesterol all while providing antioxidants, omega-3 fatty acids and potassium. From a snack point of view, they are delicious roasted or made into hummus.

 Almonds

Calorie for calorie, Almonds just have more heart protecting nutrients than just about any other nut. Walnuts came in 2nd place, so don’t feel guilty if you actually prefer them over walnuts. Almonds have fiber, potassium, Vitamin E and are full of monounsaturated fat, which is the kind you want.

Image: BobMacInnes

Have You Had Your 30 Minutes?

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cardio

 

 

Research shows us that cardiovascular fitness protect against heart disease as well as many other health issues.

When your fitness level raises, your risk of heart disease lowers.

And building up your cardio fitness level isn’t as hard as you may think. Anything that you do that involves moving, will raise your heart rate. That is the very basis of cardiovascular exercise.

Start small and work your way up. Try a walk, a swim or even jogging. Start slow and work your way up to walking faster, swimming longer or jogging farther.

The goal is to get at least 30 minutes per day or more, in order to make sure that your heart is as healthy as it can be.

According to Nieca Goldberg, M.D., chief of Women’s Cardiac Care at Lenox Hill Hospital in New York City, “Cardiovascular exercise is any activity that involves the large muscles in the body, raises the heart rate, and is continuous and rhythmic”.

This can include biking, dancing, walking, jogging, swimming, or even playing ball with the kids.

Here is a great 30-Minute Cardio Workout by The CafeMom Studios.

With this workout you will get a great workout while burning fat and calories!

This particular workout uses high intensity exercises to get your heart rate up and then the intensity level is lowered so you can get your heart rate lowered down. Cardiovascular Exercises like these are especially important for women and moms. Incorporating cardio into your daily workout routine will make sure that you have the high energy levels that all moms need.

Stick with your cardio, it may seem hard to do at first but, don’t quit. The more you do it, the easier it gets!

This workout is designed by Fitness instructor Chana Balk and is boot-camp style workout that will help you strengthen your body, condition your core and get your heart rate going.

Image: Arya Ziai

Obesity Is Coming To Get You, Will YOU Let It Get You?

 obesity

 

There is a very serious issue dramatically affecting many people all over the world and we know it as obesity. I really wanted to share this with everyone and it’s in relation to how the world keeps getting more and more obese.

There is one thing that I want to ask you. Do you know what makes people obese? More importantly, do you know how to stop becoming obese yourself ?

Presently there is so much global concern regarding this epidemic that the question has to be asked what are we really doing about it. We don’t have a full and healthy alternative as yet but things are always being developed. I hope we can all provide alternatives that maybe able to assist us all in combating the effects of obesity, but we are the ones that need to control it. Stay tuned and keep as healthy as you can is the best medicine.

Check this article out for more facts on what is happening. Fat Or Not Fat, That Is The Question