Banana Bundt Bread

• 2 cups whole wheat white flour (240g)
• 2 tsp baking soda
• 1/2 tsp salt
• 2 overripe large bananas
• 1/4 cup unsweetened applesauce
• 1 large egg
• 1 large egg white
• 2 tbsp honey (42g)
• 1 tbsp molasses (20g)
• 1 cup plain non-fat yogurt (227g)
• 1 tsp almond extract
• 1 tsp vanilla extract
• 1/4 cup (60g) chocolate chips – preferably mini they spread better
Preheat the oven to 325 degrees. Spray a bundt pan (I used one like this)  with non-stick cooking spray and set aside.
Mix the flour, baking soda and salt together. Sift and set aside. Read more

February 1, 2009 | Filed Under Healthy Recipes | Leave a Comment 

The good and the bad at Dunkin’ Donuts

Flatbreads-  The egg white sandwich is your best choice in the store.  At 290 calories, only 4g of saturated fat, and 15g of protein, it is a great start for the day.  Get it with turkey sausage and it adds 5g of protein without adding any calories to your meal.  The SW Chicken is only 310 calories and 4g of saturated fat, but the protein is much lower.
Other sandwiches-  Not good for you, overall.  The sausage supreme is almost 800 calories and 31g of fat!  Anything on an English muffin will be at least lower in calories, but also not as filling.  The fat content from the ham, bacon or sausage is the killer in most of the other options.  Ham, egg, and cheese on a muffin is 390 calories, 18g of fat (8g saturated) and 20g of protein.  Not bad, but the flatbreads are more heart healthy. Read more

February 1, 2009 | Filed Under Health Tips | Leave a Comment 

  • Tip of the Month

    January 2012

    Smart Starbucks and Steakhouse Choices

    Starbucks Choices
    • Peppermint Choc Mocha- 520cals, 20g fat
    • Pumpkin Frappuccino- 420cals, 13g fat
    • Flavored Latte- 360clas, 16g fat
    • Latte- 220cals, 15g fat
    • Coffee w/cream and sugar 180 calories
    • Cappuccino- 120cals, 4g fat
    • Coffee w/sugar 90 calories
    • Coffee w/cream 90 calories
    • Coffee w/whole milk 60 calories
    • Coffee w/skim milk 30-50 calories

    Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

    Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

    Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

    Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

    Just your coffee could account for 20 pounds of caloric intake annually!

    Steakhouse Choices
    • Caesars Salad- 800cals
    • Chopped Salad, 320cals
    • Spinach Salad, 170cals click here for more »

    click here to read past tips

  • Recipe of the Month

    January 2012

    Drink alcohol a little more wisely!

    Drink Choices
    • Eggnog, 350cals
    • White Russian, 260cals
    • Riesling, 160-200cals
    • Shot of liquor, 70-125cals
    • Tonic or Soda, 100cals
    • Winter Beer, 150-200cals
    • Beer, 150cals
    • Bloody Mary, 130cals
    • Wine, 120cals
    • Light Beer, 55-85cals
    • Champagne, 85cals
    Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
    Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.