Care for your skin and body

A Guide to Healthy Living

2010-01-15T13:58:00.000-08:00

Introduction
Healthy living is something we all aspire to ascertain, in a world where everything is
achievable.
However, with life being full of distinct pressures, we are constantly bombarded with
scare-mongering stories, whether it’s the size zero phenomenon or the obesity
epidemic.
In reality, healthy living and reaching a healthy
weight are determined by different factors for each
and every person.
Our expert advice is here to provide you with the
ability to achieve and maintain a healthy and life
enhancing weight.
You must always remember that:
• Good health is linked to a good diet. There is endless advice available to you
about the best foods and weightloss systems around, but sometimes it is hard to
know what to do for the best. This guide is here to help you.
• Trying to maintain a healthy lifestyle by keeping fit is necessary to help boost
your energy levels, as well as your metabolism. Just by boosting your daily
activities as part of your routine, will ensure that you can reap these rewards.
• Worldwide, there are increasing numbers of people using alternative medicines
to help them reach their healthy living aspirations. These are used to help
alleviate illnesses or symptoms, which will help encourage a healthier lifestyle
and your wellbeing on the whole.

Healthy Eating
Why is healthy eating important?
As we get older, managing your weight properly
and getting the right balance of food types will
improve your overall feeling of well-being, whilst
also reducing the risk of developing illness and
diseases.
Do you have a healthy diet?
Healthy diet explained:
•
breakfast cereals, yams and sweet potatoes. Always try to go for the wholemeal
variety in these foods where possible
• uct and look for low fat varieties
lentils - look for lower fat versions where possible
• in fat, salt and/or added sugar should
only be eaten in moderation)

Benefits of exercising
• Boost to your emotional well being – Even light exercise can help boost your
mood. Also, more intense exercise can stimulate the release of mood elevating
compounds called endorphins.
• Reduce risk of heart disease – If you are overweight or obese, you are more
prone to heart disease, as you have a higher risk of cardiovascular disease. You
can improve your cardiovascular function if you partake in exercise.
• Improvement to memory – If you exercise more regularly, you move blood
and oxygen to all your body’s organs, including the brain, which is great for
revitalising your mind.
• Reduced risk of Diabetes – Physically active people are less likely to develop
Diabetes, as exercise increases the body’s ability to use sugar for energy and
thereby decreases the need for insulin.
• Other benefits include: - Improved sleep pattern, increased strength,
improved energy level, pain relief, longevity and increased bone density.

Healthy Weight
Getting fitter and living a healthier life is not impossible if you engage in healthy eating
and physical activity. By doing so, you can reduce your chances of developing various
diseases and can also help you achieve your desired healthy weight.
Checking your body mass index
By being healthy, eating the right things, exercising appropriately, you can sensibly
bring your weight down.
To check your BMI, simply take your weight (in kilograms) and divide it by your height
(in metres) squared.
For an online BMI calculation, click here
Notably, being under 20 on your BMI means you are underweight, whereas over 25 is
considered overweight, and over 30 is obese.
Healthy diet
Low fat and low calorie foods include fruit and vegetables. By eating more fruit and
vegetables, instead of high in fat food and sugars, will significantly help you reach your
desirable healthy weight.
Exercising
The only way to make exercise part of your life is to build this into your everyday life.
Many people go for a brisk walk, gentle jog or try an exercise class. Everyone is
different, so you must choose something that you find enjoyable.
As a fully pledged adult, you should try to get your heart rate up at least four to five
times a week.
5 Top Tips
1. Keep an accurate food diary
2. Set healthy and manageable goals
3. Ensure you make healthy choices within your routine
4. Be proud about your progress
5. Make a strong commitment towards lifelong changes

Smoking
As everyone is aware, smoking can lead to serious health problems and diseases, that
can affect everyone who comes into contact with them, directly or indirectly.
More recently, smoking has been prohibited from many public places worldwide and
many support services are increasing to make sure that people avoid the temptation to
smoke.
Why should you stop smoking?
From what most people who quit smoking suggest, they have given up their habit to
create better lifestyle opportunities for themselves and others - improve their sex
lives, attract the opposite sex or reduce any potential harm on someone else’s health.
Many estimates and current research suggest that non smokers live ten years longer
than smokers do.
Smoking is renowned for causing many diseases such as lung cancer, bronchitis and
heart disease, as well as strokes, bronchitis, stomach ulcers, leukaemia and other
cancer related conditions.
Also, it has been suggested that smoking has the capacity to worsen chest problems,
allergies and colds. When involved in exercise, people who smoke also may feel short
of breath, are prone to coughing and might sneeze more.
Smoking has also been linked to cellulite and is not able to make you lose weight. If
you want to lose weight, there are far safer measures available to you.
Second hand smoke or passive smoking is also linked to cancer. Children who are
passive smokers are more prone to croup, pneumonia bronchitis, ear infections,
tonsillitis, wheezing and childhood asthma.
Also, pregnant mothers who smoke are exposing their baby’s health to harmful gases
and chemicals.
Healthy living is important to us all and by quitting smoking, you will see a
dramatic improvement to your health, which will ultimately make your life
feel more fulfilling and rewarding.
Always remember that smoking is like obesity, it is one of the most
preventable causes of chronic disease because in most cases its development
is lifestyle-related.

Sensible drinking
If you drink moderate amounts of alcohol, then you do not have a problem in terms of
sensible drinking.
However, many people think they drink sensibly when it fact they don’t.
It is advised by medical experts that men generally should not drink more than three
to four units of alcohol per day. Women, on the other hand, should drink no more than
two to three units of alcohol per day.
What is a unit of alcohol?
1 Unit of Alcohol = 10ml of pure alcohol
A rough estimate about this is:
• 1 measure of spirits = 1 unit
• 1 pint of ordinary lager, bitter or cider,
175ml glass of wine = 2 units
• 1 pint of strong lager = 3 units
• many wines at approximately 11 / 12%
alcohol with a small glass as a measure
equates to 1.5 units
Health risks
Alcohol abuse is responsible for a wide range of health problems which is associated
with dehydration, unconsciousness and drowsiness.
If you continue to drink heavily or even binge drink, you are risking experiencing more
serious health problems, including cancer, liver problems and heart disease.
In terms of losing weight, drinking can reduce the number of calories you burn,
increase your appetite and for men, lower testosterone levels for up to 24 hours after
you finish drinking.

Sexual Health
It is important to have a happy sex life and your sexual health is something you should
pay attention to on a regular basis.
No matter what the gender, both the sexes need to
take time out to understand the issues surrounding
contraception and sexually transmitted diseases (STD’s).
Many sexually transmitted diseases are not apparent to the
person/s who contract them. For example, Chlamydia does
not necessarily have any visible symptoms. However, this
infection can affect fertility, so it's important to get regular
check ups with your GP or family planning clinic.
The most effective way to prevent STD’s is to avoid sexual contact
with an infected partner. This is why, ideally, you should get tested
for STD’s before initiating sexual activity.
Sexual health & exercise
From a healthy living and weight loss perspective, please bear in
mind that both sex and exercise have been proven to help
reduce stress.
If you manage to do both on a regular basis, this should help you stay
relaxed and happy. Exercise also helps increase your sexual desire.
Sometimes, if you have put on weight, you may feel less sexy.

Detoxing
There are many other ways you can achieve a healthier lifestyle and ultimately lose
weight.
Of course, physical activity and calorie counting are vital, but other lifestyle choices as
mentioned, can also have a huge impact on your general health.
One thing that people often recommend when starting to lose weight is detoxing.
What is Detoxing?
Detoxing is a way of cleansing the body of toxins.
Toxins can be found in most things, but predominantly caffeine, smoking and alcohol.
Detoxing involves cutting out caffeine, smoking and alcohol primarily as well as
sticking to a “natural only” diet for a 7 day period.
Detox
A great way to kick start your healthy eating programme or diet is by detoxing.
Detoxing can benefit you in many ways; it is a catalyst for a good weight loss
programme, can revive your energy levels and invigorate your skin.

Weightloss products & systems
There are many weightloss products and systems available
to you especially on the internet.
The best ones to go for should always be medically
endorsed by leading experts and be clinically proven.
Our No. 1 Recommendation:
Proactol™ is a clinically proven fat
binder that has many leading medical
experts getting excited.
With four clinical studies, it has been
proven that by taking Proactol™ after
each meal you can reduce your dietary
fat intake by up to 28%.
Also, this weight loss system is able to
decrease food cravings, suppress
appetite and lower blood cholesterol.
When you compare Proactol™ to other products on the market, you will soon realize
that it is one of the best clinically proven supplements around. For more information on
Proactol™, please visit the product’s website.

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2010-01-15T03:57:00.000-08:00

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2010-01-12T03:31:00.000-08:00

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2009-05-20T14:17:00.000-07:00

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As known, Acne is of various types…it becomes very essential to first know your type of Acne and then find the apt solution to it. Today, there are various Acne treatments available in the form of face–washes, gels, creams, ointments, masks or over the counter Acne medications but these can actually prove counter–effective if it does not suit your skin. In such cases, inflammation becomes common and the Acne worsened.

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New recipes

2009-04-20T14:04:00.000-07:00

Coconut balls

Ingredients :
100g tapioca
330ml coconut milk
2 bananas
Caster sugar or desiccated coconut

Recipe :
Heat the coconut milk with 200ml of water in a saucepan.

Crush the bananas and set aside.

Once the coconut milk is hot, add the tapioca and crushed bananas.
Continue to heat it while stirring continuously until the tapioca becomes transparent. Remove from the heat and leave to cool.

Make the mixture into little balls then roll them in the desiccated coconut or caster sugar and serve.
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Diet Recipe see more

Cucumber sushi

4 sheet dried seaweed
1 avocado
1 cucumber
125g smoked salmon or crab
1 teaspoon wasabi
1 tablespoon toasted sesame seeds
1 cup japanese rice

Seasoning :
1/3 cup rice wine vinegar
4 teaspoons sugar
2 teaspoons salt

Sauce :
1/2 teaspoon sesame oil
1/4 cup rice wine vinegar
1/4 cup soy sauce
1 bamboo mat, for rolling (maki-su)

Recipe :
Wash the rice several times wbefore cooking, under running water.
Cook in a cup of cold water, brought to the boil with the rice.
Turn heat down and simmer for 15 minutes. Taste.

Prepare seasoning whilst rice is cooking :
In a saucepan, mix the vinegar, sugar and salt together.
Bring to the boil.
Pour over cooked rice.
Stir with a wooden spoon and leave to chill in fridge.

Cut the seaweed sheets (nori) in two.
Spread each piece with a thin layer of wasabi.
Put about 4 tablespoons of rice on each sheet of seaweed, leaving a gap of 2 cm at each edge.
Sprinkle with sesame seeds.
Slice the smoked salmon, chop the cucumber and avocado.
Carefully put a line of chopped vegetable down the middle of the rice.
With the help of the rolling mat, roll each sheet of seaweed up so that the vegetables are surrounded by rice. You should have a tight cylinder.
Leave to settle for 5 minutes.
Cut each roll into 4 pieces. Serve fresh.
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Gourmet Recipe

Rose pannacotta with poppy seed tuile

3 gelatine leaves
600ml (1 pint) double cream
50g (2oz) caster sugar
1 tsp rose water
4 egg whites
125g (5oz) caster sugar
50g (2oz) plain flour
50g (2oz) ground almonds
50g (2oz) unsalted butter, melted
2 tbsp poppy seeds

Recipe :
1. Pre-heat the oven to 180ºC, 350ºF, Gas Mark 4.
2. Soften the gelatine leaves in cold water.
3. Bring the cream and sugar to a gentle boil. Add the softened gelatine and the rose water.
4. Pour into 4 moulds and refrigerate for 5-6 hours.
5. Meanwhile, to make the tuile, lightly beat the egg whites with a fork to add air. Fold in the sugar, flour and ground almonds. Gently fold in the melted butter.
6. Leave to rest for a minimum of 1 hour.
7. Line a baking tray with greaseproof paper and spread the dough finely with a teaspoon forming circles of 8-10cm diameter. Sprinkle with poppy seeds and bake in the oven for 5-7 minutes, watching carefully until golden brown around the edges.
8. Remove from the oven and whilst still soft and warm, bend it gently into a curl to form the tuile. Leave to cool.
9. To serve, remove the pannacotta from the mould (see advice below). Place the tuile on top and serve with seasonal fruit.

Advice :
To help remove the pannacotta from the mould, place the mould in a bowl of hot water for a few seconds to help free the edges. Do not use boiling water or leave it for too long as the cream will melt.
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Gourmet Recipe

Sea bass fillet marinated in herbs

Ingredients :
4 sea bass fillets (around 120g per person)
4 tablespoons of olive oil
1 lemon
2 sticks of rosemary (chopped)
2 sticks of thyme (chopped)
2 sticks of flat parsley (chopped)
Salt, pepper and cumin seeds
400g new potatoes
1 stick of thyme
1 stick of rosemary
1 onion
Salt, pepper

Recipe :
Prepare your marinade.

Cover the fillets of sea bass with the marinade.

Leave to marinate for 30 minutes.

Preheat the oven to 200°C (Gas Mark 7).

Place washed new potatoes into a casserole dish.

Add thyme, rosemary and halved onion.

Add salt and pepper then cook in the oven for 30 minutes, covered.

Place the sea bass fillets on kitchen paper to absorb excess oil and then cook the fillets under the grill or in the oven.

Advice :
To add an oriental touch to this dish, infuse it, according to your tastes, with paprika, curry powder, saffron...
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Gourmet Recipe

Danish shortbread

Ingredients :
375g flour
285g butter
285g sugar
100g almonds
1 egg

Recipe :
Preparation time: 15 minutes
Baking time: 10 minutes

Mix egg and sugar together in a bowl.
Soften butter, roughly chop almonds, then add, together with flour. Mix together with your fingers to make a ball.
Divide into 3 rolls and chill for 15 minutes.
Cut rolls into thin slices and arrange on a greased baking tray.
Preheat oven to 400°F (200°C) and bake biscuits for 10 minutes until golden.
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Diet Recipe

Chicken with lemongrass

Ingredients :
1.5kg chicken breasts
3 leaves lemongrass
Chilli powder
2 small onions
2 tablespoons Nuoc Nam (fish sauce)
2 tablespoons soy sauce
2 tablespoons sugar
Black pepper

Recipe :
Slice the chicken thinly.
Peel and chop onions.
Chop the lemon grass very finely.
Brown the onions in a tablespoon of oil, add meat and seal.
Add lemon grass, chilli, fish sauce, soy sauce and sugar.
Turn down the heat, cover and leave to cook for 45 minutes.
Season and serve with noodles.

Advice :
Recommended Wines : Tavel, Bregançon, Bandol
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Gourmet Recipe

Danish shortbread

Gourmet Recipe

Blackberry clafoutis

Ingredients :
600g blackberries
2 natural yoghurts made from full-cream milk
90g almond powder
150g sugar
3 large eggs
2 tablespoons flour
Butter for greasing
Vanilla-flavoured sugar

Recipe :
Beat the eggs with the sugar until the mixture is even. Add the flour and almond powder and then add the beaten yoghurt.

Spread the blackberries out in a buttered oven dish (or individual ramekins) and pour the mixture in. Cook in a hot oven at 200°C (Gas Mark 6-7) for about 30 minutes. Sprinkle with vanilla sugar 5 minutes before the end of cooking.
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Diet Recipe

Lebanese bites

Ingredients :
100g chick peas (cooked)
4 slices wholemeal bread
1 tablespoon lemon juice
1 tablespoon olive oil
1 large clove garlic
Paprika
Salt & pepper

Recipe :
Mix chick peas with lemon juice.
Add oil and crush garlic, mix well.
Season, sprinkle with paprika and mix in.
Cut bread to size and grill lightly.
Spread paste on top and serve.

Advice :
Makes a great snack or starter!
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Gourmet Recipe

Mexican hot chocolate cup cakes

Ingredients :
175g (6oz) plain flour
200g (7oz) granulated sugar
8 tbsp unsweetened cocoa powder
2 tsp baking powder
¼ tsp crushed chillies
1 tsp cinnamon
¼ tsp ground sea salt
125ml (4fl oz) milk
4 tbsp oil
250ml boiling water
300ml (½ pint) double cream
50g (2oz) icing sugar
1 vanilla pod

Recipe :
1. Pre-heat the oven to 180ºC, 350ºF, Gas Mark 4.
2. Grease 8 ramekins with oil, then add a little flour to each one, shake to coat the inside of the ramekin, then discard the flour. This prevents the cakes from sticking.
3. Mix the flour, 125g (5oz) granulated sugar, 4 tbsp cocoa powder, baking powder, crushed chillies, cinnamon and salt in a large bowl.
4. Stir in the milk and oil, the batter will be stiff.
5. Spoon evenly into the prepared ramekins. Mix the remaining granulated sugar and 2 tbsp cocoa powder in a small bowl. Sprinkle evenly over the batter in each ramekin. Spoon 2 tbsp boiling water into each cup, do not stir.
6. Bake in the oven, on a pre-heated baking sheet for 20 minutes, or until the top is dry to the touch. Cool slightly before serving.
7. Meanwhile, beat the double cream and icing sugar in a large bowl with an electric mixer on high speed until soft peaks form. Add the remaining 2 tbsp cocoa powder and the seeds from the vanilla pod, beat until stiff peaks form.
8. Serve the cup cakes with a dollop of cocoa whipped cream, and sprinkle with cinnamon, if desired.

Advice :
These are also great of cooked in coffee cups and served on a saucer. Ensure that you use coffee cups that are oven-proof.
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Gourmet Recipe

Orange risotto with pumpkin

Ingredients :
250g risotto rice
500g pumpkin
80g butter
1 onion
750ml stock
100g grated parmesan
4 sprigs parsley
1 glass of dry white wine
salt and pepper

Recipe :
Dice the pumpkin.

Lighten the finely chopped onion with 50g of butter in a stewpan. Add the pumpkin, brown all the sides for 5 minutes. Add salt and pepper. Leave to simmer for 10 minutes, stirring frequently.

Sprinkle in the rice and mix intil the grains become transparent. Pour in the wine, leave it to evaporate over a high heat. Pour in a ladleful of stock and stir delicately with a wooden spoon, until the rice absorbs the liquid. Repeat until the rice is soft but firm.

Just before serving, add the remaining butter in small knobs and the parmesan, then cover and leave for 5 minutes off the heat. Sprinkle with chopped parsley and serve.
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Diet Recipe

Parmesan soufflés

Ingredients :
100g parmesan
30cl milk
3 eggs
30g flour
40g butter +15g for greasing
grated nutmeg
salt and pepper

Recipe :
Preheat over to th. 6 (180°C).
Melt butter in a pan, add flour and mix for 30 seconds.
Add a little milk and thicken, stirring continuously, for 5 minutes.
Season and add a couple of pinches of grated nutmeg.
Remove from the heat, add yolks, parmesan and the firmly-beaten egg whites.
Grease 4 dishes with butter and fill ¾ full with the mixture. Cook for 12-15 minutes. Serve hot with salad.
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Diet Recipe

Sole and citrus skewers

Ingredients :
4 limes
600g sole fillets
24 large prawns, prepared
1 tablespoon peanut oil
2 tablespoons sesame oil
Salt & pepper

Sauce:
200ml olive oil
50g desiccated coconut
Juice and zest of 1 lemon
4 shallots, finely chopped
2 tablespoons chopped coriander
1 small red chilli, seeded

Recipe :
To make the sauce:
Combine all ingredients (do not chop chilli), then leave in a bain-marie or heat gently for 30 minutes.

To make kebabs:
Wash, dry and chop limes into chunks.
Cut fish into pieces of about 3cm.
Skewer fish, alternating with prawns and lime, until all ingredients used.
Brush with peanut oil, then brush fish with a little sesame oil and arrange on a plate.
Remove chilli from sauce and pour sauce into a jug, ready to serve.
Grill or barbecue kebabs, serve immediately, with sauce.

Advice :
Recommended Wine:
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LowFat Recipes

2009-03-26T18:20:00.000-07:00

LowFat Recipes

Apple Pie

Crust:
1/3 cup rolled oats
6 graham crackers
2 tablespoons chopped walnuts
1 egg white
Buttered flavored vegetable cooking spray
Filling:
2 cups apple cider
1/2 cup sugar
2 tablespoons fresh lemon juice
2 teaspoons vanilla extract
1 1/4 teaspoon pumpkin pie spice
5−6 large Granny Smith apples, about 2 1/2 pounds
3 tablespoons cornstarch
Topping:
1/3 cup brown sugar
1/3 cup rolled oats
2 tablespoons chopped walnuts
1/2 teaspoon ground cinnamon
2 tablespoons butter, melted
Set oven temperature to 350 degrees.
In a food processor, process the oats, graham crackers and walnuts
until finely ground. Add the egg white and process until blended.
The mixture should look crumbly not gooey.
Coat a 9−inch pie pan with cooking spray. Press the crumb mixture
evenly into the pie pan to make the crust. Lightly coat with cooking
spray. Bake at 350 degrees for 10 minutes. Remove from oven and set
aside until ready to use.
Bring the cider to a boil in a large heavy saucepan over high heat.
Cook until reduced to 1/2 cup, about 15 minutes. Pour the mixture
into a large mixing bowl. Add the sugar, lemon juice, vanilla, and
pumpkin pie spice to the bowl. Peel the apples, cut into quarters,
remove the core and cut into thin slices. Stir the apples into the
cider mixture. Sprinkle the cornstarch over the apples and stir to
combine. Arrange the apples in the crust.
In a small bowl, mix the brown sugar, oats, walnuts and cinnamon
together. Pour the melted butter into the bowl stirring to combine.
Apple Pie 3
Sprinkle the topping over the apples, pat down with your hands and
bake at 350F for 1 hour to 1 hour and 15 minutes. The center should
be soft when pierced with a sharp knife.
E−Cookbooks Low Fat Recipe Sampler
Apple Pie 4

Baked Chicken Breast with Fresh Basil
10 boneless skinless chicken breast (about 2 1/2 lbs.)
3/4 cup low−fat yogurt
1/2 chopped fresh basil
2 teaspoons cornstarch
1 cup bread crumbs
2 tablespoons grated Parmesan cheese
Arrange chicken in single layer in baking dish. Combine yogurt,
basil and cornstarch; mix well and spread over chicken.
Combine bread crumbs with Parmesan and sprinkle over chicken.
(If making in advance, cover and refrigerate for up to 6 hours.)
Bake chicken in 375 degrees oven for 30 minutes or until chicken
is no longer pink inside.
Baked Chicken Breast with Fresh Basil 5

Baked Macaroni, Cheese & Spinach
1 pound elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 −2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika
Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with
nonstick spray oil. Cook macaroni according to package directions.
Meanwhile, in a food processor or blender, mix ricotta cheese,
milk, egg substitute, mustard, Tabasco sauce, salt and pepper.
Process until smooth. Drain macaroni, return to pot and add
shredded cheddar and spinach. Stir until cheese melts and spinach
wilts. Stir in ricotta mixture and scrape into prepared baking
dish. In a small bowl, combine Parmesan cheese, bread crumbs,
and paprika. Sprinkle evenly over macaroni and cheese. Bake at
375F for 25 minutes. Serve hot.
Baked Macaroni, Cheese & Spinach 6

Baked Potato with Spicy Chicken Topping
4 baking potatoes
2 tablespoons olive oil
1/2 cup slivered almonds
1 cup chopped onions
1/4 teaspoon garlic powder
1 lb. boned chicken breast, cut in strips
2 tablespoons flour
1 1/4 cup chicken broth
3 tablespoons lemon juice
1 teaspoon cinnamon
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon Tabasco
1/2 cup raisins
Scrub potatoes, dry and prick with fork. Cook. In a large skillet,
heat oil and saute almonds until golden brown. Add onion and garlic.
Saute until tender. Add chicken and cook, stirring, until chicken turns
white. Sprinkle with flour and mix well. Combine broth, lemon juice,
cinnamon, paprika, salt, and Tabasco. Gradually add to chicken mixture,
stirring constantly, until mixture boils and thickens. Stir in raisins.
Simmer 3 minutes. Spoon over blossomed potatoes.
Baked Potato with Spicy Chicken Topping 7

Beef Tenderloin with Cabernet Cherry Sauce
4 small filet mignon steaks (about 1/4 pound each)
1/2 teaspoon salt
2 garlic cloves, pressed
1/2 teaspoon cracked pepper or freshly ground pepper
Cabernet Cherry Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces
1/2 pound fresh Bing cherries, rinsed
Salt and pepper for seasoning
Optional: 1−2 teaspoon sugar
Set oven controls to broil. Line a broiling pan with aluminum foil
and place in the oven on the top rack to preheat. Trim the steaks of
visible fat. Rub the garlic evenly over the steaks and season with
salt and cracked pepper. Set aside until ready to broil.
Add the Cabernet and balsamic vinegar to a saucepan and bring to a
boil. Tie the cloves, peppercorns, and bay leaf in a bundle with a
small piece of cheese cloth. Add the bundle to the wine mixture. Allow
the mixture to reduce to 1/2 cup, about 15 minutes.
While the wine is reducing, pit the cherries. Cut the cherries into
quarters and add to the wine mixture. Cover and cook over medium−high
heat until the cherries are tender, about 10 minutes. Season the sauce
with salt and pepper. Add the sugar to balance the flavors, if needed.
The sauce should have a deep robust flavor but not be too sweet.
While the sauce is cooking, broil the steaks for 3−4 minutes per side
for medium rare. To serve, remove the spice bundle from the sauce. Place
the steaks on individual plates with the sauce spooned over the top.
Beef Tenderloin with Cabernet Cherry Sauce 8

Black Bean Lasagna
1 − 28 ounce jar tomato pasta sauce
1/2 cup water
2 cans (15 ounce) black beans, rinsed and drained
1 3/4 cups lowfat ricotta cheese
1 egg
12 uncooked lasagna noodles
2 1/2 cups shredded skim mozzarella cheese
Preheat oven to 375F. Over low heat, simmer tomato sauce, water, and
black beans. Meanwhile, in a small bowl, combine ricotta cheese and
egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the
bean/sauce mixture on the bottom of the dish. Place 3 pieces of
uncooked lasagna noodles on top of the sauce. Next, spread about
2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the
bean/sauce mixture, lastly about 1/2 cup of the mozzarella.
Repeat two layers of noodles, ricotta, bean/sauce, and mozzarella.
Then place on the remaining 3 lasagna noodles and pour the remaining
bean/sauce mixture over all. Top with remaining mozzarella. Cover with
foil and bake at 375F for 30 minutes. Remove foil and continue to bake
another 15 minutes. Remove from oven and let stand for 15 minutes
before cutting.
Black Bean Lasagna 9

Buffalo Chicken Strips
Blue Cheese Dip:
2/3 cup nonfat plain yogurt
2 tablespoons reduced−fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped scallions
1/4 teaspoon coarsely ground black pepper
Chicken Strips and Celery Sticks:
1 teaspoon vegetable oil
1/2 pound skinless boneless chicken breasts, cut crosswise into
1/4−inch strips
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon Frank's original hot sauce
5 celery stalks, cut into 3−inch sticks
In a small bowl, whisk together the yogurt, mayonnaise and blue
cheese. Stir in the scallions and pepper and set aside while preparing
the chicken. Cover and refrigerate.
Heat the oil in a large, preferably nonstick skillet. Season the
chicken with the salt. Cook the chicken over medium−high heat,
stirring frequently, until lightly browned and cooked through,
3 to 4 minutes. Remove the skillet from the heat. Add the butter
and hot sauce to the pan and swirl until the butter barely melts
and the sauce coats the chicken.
Serve the chicken and celery sticks along with the blue cheese dip.
Provide toothpicks for spearing the chicken and dipping it in the sauce.
Buffalo Chicken Strips 10

Bulgar Wheat and Fruit Stuffing
1 1/4 cup Bulgar wheat
1/2 cup apple juice
1/4 cup dried apples
10 dried apricots
1/4 cup raisins
1 8−ounce package seasoned bread stuffing
1/4 cup toasted pine nuts or pecans
1/2 to 3/4 cups fat−free and low sodium chicken broth
Salt and pepper for seasoning
Bring 2 quarts of salted water to a boil. Add the bulgar wheat, bring
back to a boil. Lower heat just enough so that the pot doesn't spill
over and cook for 15 minutes.
While the Bulgar is cooking, pour the apple juice into a micro−safe
measuring cup. Chop the apples and apricots. Add the apples, apricots
and raisins to the apple juice stirring to combine. Microwave at full
power for 1 minute and set aside.
Drain the Bulgar wheat and return to the pot. Stir in the bread
stuffing, apples, apricots, raisins and pine nuts. Stir in just enough
chicken broth to moisten the bread. Season to taste with salt and
pepper. Heat in the microwave for 3−4 minutes. The stuffing can be
made 2 days ahead and stored in the refrigerator.
Bulgar Wheat and Fruit Stuffing 11

Cajun Style Pasta
12 ounces linguine
1 teaspoon butter or olive oil
2 garlic cloves, minced
8−12 medium size shrimp, peeled and deveined
1/2 pound chicken breast meat, diced
2 1/2 tablespoons all−purpose flour
2 cups of 1% milk
2 tablespoons sherry
1/4 cup grated Parmesan cheese
1/4 teaspoon cayenne
4 plum tomatoes, seeded and chopped
1/2 cup frozen peas
Salt and black pepper to taste
Prepare the linguine according to package directions.
Drain and keep warm until ready to serve.
Melt the butter in the center of a large non−stick skillet over
medium−high heat. Add the garlic and cook for 1 minute. Add the
shrimp and chicken. Pan−fry until the chicken is cooked through,
3−4 minutes. Whisk the flour, milk, sherry, and Parmesan cheese
together. Pour into the skillet and bring to a boil while stirring.
Reduce heat to medium and continue to cook for about 5 minutes
until the mixture has thickened, stirring occasionally. Add the
cayenne and fold in the tomatoes and peas. Cook until heated
through. Season to taste with salt and pepper. Arrange the
linguine on individual plates and spoon the sauce over the top.
Garnish with chopped fresh parsley.
Cajun Style Pasta 12

Chicken Cordon Bleu
4 Boneless, skinless chicken breasts
1/2 cup diced low fat boiled ham
1/2 cup shredded low fat Swiss cheese
1/8 teaspoon minced garlic
2 tablespoons white wine
salt/pepper to taste
8 oz. plain low fat yogurt
1 tablespoon milk
1 cup crushed seasoned bread crumbs
Combine ham, Swiss cheese, garlic, wine, salt and pepper in a bowl
to make a filling.
Preheat oven to 350F. Rinse chicken with cold water and pat dry with
paper towels. Cut a slit in the side of each breast to form a pocket.
Stuff each pocket with 1/4 of filling. Press to close or secure with
wooden picks.
In a flat dish, combine yogurt and milk. Dip each breast in yogurt
mixture; turn to coat well. Roll in bread crumbs and place in
well−greased baking pan.
Bake at 350 for 45 minutes or until done.
Serve with pasta and zucchini.
Chicken Cordon Bleu 13

Chile−Cheese Chowder
2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat−free chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reduced−fat sharp cheddar cheese
2/3 cup sliced green onions
In a dutch oven, cook bacon until crisp. Reserve 1 tablespoon drippings
in pan, remove bacon and set it aside. To the pan add carrots, chiles,
onion, jalapeno, cumin, and garlic. Saute until browned. Stir in broth
and scrape bottom of pan to release browned bits. Add potatoes and salt,
cover, and simmer for 25 minutes.
Whisk together flour and milk, add to potato mixture while stirring
and cook over medium heat until thickened stirring often (about 10
minutes). Remove from heat, stir in cheeses until melted. Serve in
bowls topped with crumbled bacon and sliced green onions.
Chile−Cheese Chowder 14

Chili Dip
1 15−ounce Hormel Turkey With Beans, 99% Fat−Free Chili
1 8 oz. package fat−free cream cheese
1 cup reduced fat shredded sharp cheddar cheese
Allow the cream cheese to soften completely to room
temperature. Spread the cream cheese on the bottom of a shallow
casserole type dish. Next, evenly spread the chili over the cream
cheese. Lastly, sprinkle the shredded cheese over the chili. Bake
at 350F for 20 to 25 minutes or until heated through.
Serve hot with baked tortilla chips.
Chili Dip 15
Chipotle Turkey Chili
Olive oil cooking spray
1 medium onion, diced
4 garlic cloves, minced
1−2 tablespoons chili powder
2 15−ounce cans tomato sauce
2−3 cups turkey, diced
2 15−ounce cans red kidney beans
1−2 chipotle chilies, finely diced
Salt and pepper for seasoning
Garnish: Grated cheddar cheese and sliced green onions
Lightly oil a large saucepan with cooking spray. Heat for a few minutes
over medium−high heat. Add the onions, garlic and chili powder. Cook
while stirring for about 5 minutes. Add the tomato sauce and bring to
a boil. Add the turkey, kidney beans, and chipotle chilies. Heat
through and season to taste with salt and pepper. Serve garnished with
grated cheddar cheese and green onions.
Chipotle Turkey Chili 16

Chocolate Candy Cheesecake
1 cup graham cracker crumbs
1 egg white, slightly beaten
1 tablespoon light butter or margarine
1 − 8 oz. bar light cream cheese, softened
1 − 8 oz. bar fat−free cream cheese, softened
1/2 cup sugar
3 egg whites
1/3 cup unsweetened cocoa powder
1/2 cup plain nonfat yogurt
1 teaspoon vanilla extract
2 light Milky Way bars, cut up
1/4 cup fat−free caramel ice cream topping
Preheat oven to 350F. Spray a 9 inch pie pan with nonstick spray oil.
In a small bowl, mix graham cracker crumbs, 1 egg white, and melted
margarine until well moistened. Press crust evenly into prepared pie
pan, set aside.
In a large mixing bowl, combine both bars of cream cheese and sugar.
Beat with a mixer until fluffy. Beat in egg whites, cocoa, yogurt,
and vanilla until smooth. Fold in candy bar pieces and pour into
prepared pie pan. Bake at 350F for 60 to 65 minutes or until center
is set. Let stand at room temperature about 15 minutes. Top with
caramel topping and refrigerate until served.
Chocolate Candy Cheesecake 17

Chocolate Cherry Layer Cake
3/4 cup unsweetened cocoa powder
1/4 cup sugar
1/2 cup boiling water
1 package (16 oz.) angel food cake mix
1 1/4 cups water
1 can (20 oz.) lite cherry pie filling
Prepared chocolate frosting (reduced−fat if possible)
Chocolate shavings
Preheat oven to 350F. Line a jelly roll pan with wax paper
(pan should be appproximately 10 by 15 by 1 or 11 by 17 by 1). Whisk
together cocoa, sugar and boiling water. Cool mixture to lukewarm.
Prepare angel food cake mix per package directions, using 1 1/4 cup
water and adding cocoa mixture. Spread batter evenly into prepared
jelly−roll pan. Bake 20 minutes or until top looks dry. Invert
onto a large wire rack. Remove the pan and wax paper; cool. Slice
cake into three equal parts. Start with cake, top with cherry pie
filling, then top that with more cake and more pie filling and end
with cke layer. Frost and decorate with chocolate shavings.
Chocolate Cherry Layer Cake 18

Chutney Chicken Salad
2 cups diced cooked chicken
1/4 cup mango chutney
1 small golden delicious or gala apple, cored and finely diced
1/4 cup finely diced celery
1/4 cup finely diced red onion
1/4 − 1/3 cup low−fat mayonnaise
Salt and pepper for seasoning
Mix all ingredients together. Season to taste with salt
and pepper. Use as a sandwich filling or serve on top of a
bed of greens.
Chutney Chicken Salad 19
Cocoa Angel Food Cake
1 1/2 cups egg whites (about 12 egg whites)
3/4 cup sifted whole−wheat pastry flour or sifted unbleached flour
1/4 cup unsweetened cocoa powder
1 teaspoon cream of tartar
1 teaspoon vanilla
1/2 cup honey
Fresh fruit (such as strawberries, raspberries, blueberries
or peaches)
Place the egg whites in a 5− or 6−quart bowl. Let stand at room
temperature for 30 minutes.
Meanwhile, sift the flour and cocoa powder together 4 times; set
aside. Using an electric mixer, beat the egg whites on high speed
until foamy. Add the cream of tartar and vanilla. Then beat on
medium speed until the egg whites form soft peaks. Add the honey,
1 tablespoon at a time, and continue beating on medium speed until
the egg whites form stiff peaks but are not dry.
Sift 1/4 of the flour mixture over the egg whites and fold in using
a wire whisk or large spatula. Repeat sifting and folding in the
flour 3 more times.
Spoon the batter into an ungreased 10" tube pan with a removable
bottom. Use a thin knife to cut through the batter to remove any
large air pockets. Bake at 350F for 30 to 35 minutes or until the
cake springs back when lightly touched. Invert the pan onto a wire
rack and let cool for at least 1 1/2 hours. Then remove the cake
from the pan. Slice and serve with the fresh fruit.
Cocoa Angel Food Cake 20

Colorful Chicken Stew
1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water
In a 5−quart crockpot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into
chicken mixture. Cover and cook on LOW for 8 to 10 hours or until
vegetables are tender.
Nutritional Analysis: One 1−cup serving equals: 123 calories,
209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,
1 gm fat, 3 gm fiber.
Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.
Colorful Chicken Stew 21

Corn Noodles
1 −12 ounce package yolk−free egg noodles
2 teaspoons olive oil
2 medium onions, chopped
3 cups diced fresh tomatoes
1/4 cup vegetable stock or water
1/4 cup chopped parsley
3 cups fresh corn kernels
Salt and Pepper to taste
Cook the noodles in a large pot according to package
directions. In a large skillet over medium heat, saute
onions in olive oil until slightly brown, about 12 minutes.
Add nonstick spray oil during sauteing if necessary. Add
tomatoes and stock or water; cover and simmer 3 to 4
minutes. Stir in parsley, corn, and cooked noodles;
simmer until heated through, about 3 to 4 minutes more.
Season with salt and pepper.
Corn Noodles 22

Crab Imperial
1 lb. Crab meat, cooked (imitation can be used)
1/2 cup pimento, chopped
1/2 cup celery, chopped fine
2 slices bread, low cal, crustless
2 egg whites, beaten
1 cup low fat yogurt
dash of Worchestershire sauce
1/8 teaspoon cayenne pepper
1 teaspoon dry mustard
1/4 teaspoon salt
Juice of 1/2 lemon
Paprika
Combine the crab meat, pimento, and celery in a mixing bowl.
Crumble the slices of bread and add to the mixture. Gently add
the egg white, yogurt, Worchestershire sauce, cayenne, mustard,
salt, and lemon juice. Place in a sprayed casserole dish. Top
with a sprinkle of paprika. Bake at 400F for 15 to 20 minutes,
until lightly browned.
Crab Imperial 23

Crockpot Tostada
3/4 pound ground turkey
1 eggplant, cubed
1 cup fresh or canned salsa
1 (6−oz) can tomato paste
1/4 cup chopped fresh parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 (10−oz) pkg. frozen corn, thawed
1/2 cup plain lowfat yogurt
2 cups shredded lettuce
1/2 cup sliced ripe olives
1/2 cup low fat shredded cheese
4 pita rounds, halved, toasted
Combine turkey, eggplant, salsa, tomato paste, parsley, chili powder,
cumin, oregano and corn in slow−cooker. Cover and cook on low 5 to 6
hours. Stir with a fork to break up large chunks of turkey. Spoon
about 3/4 cup cooked turkey mixture on each pita half. Top with yogurt,
lettuce, olives and cheese.
Crockpot Tostada 24

Spicy Cucumber−Avocado Soup
1/2 firm−ripe California avocado
1 1/2 pounds cucumbers, cut into 1/2−inch pieces
1 (8−oz) container plain low−fat yogurt (1 cup)
3 tablespoons chopped fresh chives
1 teaspoon fresh lime juice
1 teaspoon salt, or to taste
1/2 teaspoon chopped fresh jalapeno chile with seeds
1 cup small ice cubes
Garnish: diced avocado and chopped chives
Peel and pit avocado. Blend all ingredients in a blender until
very smooth, about 1 minute.
Spicy Cucumber−Avocado Soup 25

Curried Cauliflower
1 whole medium onion, chopped
3 garlic cloves, minced
1/2−1 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped
or 1 can (14 1/2−ounces) chopped tomatoes in juice
1 medium cauliflower, rinsed and cut into even size florets
salt and freshly ground black pepper for seasoning
1/2 cup chopped cilantro
Grease the bottom of large saucepan with non−stick spray. Heat the pan
over moderately−high heat for a few minutes. Add the onions and cook for
3−4 minutes stirring frequently. Add the garlic, serrano chile, and
curry powder. Cook for a minute longer. Add the tomatoes and cauliflower.
Stir to combine and blend the seasonings. Cover, reduce heat, and simmer
for 15−20 minutes until the cauliflower is very tender. Season with salt
and pepper to taste. Garnish with chopped cilantro.
Curried Cauliflower 26

Dijon Mushroom Potatoes
1 medium onion
1 sweet green bell pepper
1 small carrot
1/2 lb. mushrooms
1/2 cup stock or boullion
1 tbsp. dark soy sauce
1 tbsp. Dijon mustard
1 tbsp. cornstarch
freshly−ground black pepper
Chop the onion, deseed and chop the green pepper, peel
and grate the carrot and slice the mushrooms, halving them
across the other way first if they are large.
Saute the vegetables in the water or stock, in a large
frying pan, until most of the liquid is gone and the vegetables
are soft.
Mix the remaining ingredients together in a bowl, adding a
bit of water if you wish (makes a thinner sauce) and add to
the vegetables in the pan. Mix well and cook, stirring, over
low heat for about a minute until thickened.
Pour over hot, split baked potatoes (enough for about four
potatoes) with a crisp green salad on the side.
Dijon Mushroom Potatoes 27

Egg McMuffin
1 English muffin, split
Butter−flavored cooking spray
1 ounce Canadian−style bacon
2 egg whites
2 tablespoons fat−free half and half or skim milk
Salt and pepper to taste
1 slice fat−free cheese
Yellow food coloring (optional)
1. Spray both halves of English muffins with butter spray. Toast muffin
until it is lightly browned. While muffin toasts, spray a non−stick
skillet with butter flavored cooking spray. Saute Canadian−style
bacon for about 1 minute. Remove from pan and place on half of the
toasted English muffin
2. In a small bowl, combine egg whites, half and half, 5−6 sprays of
fat−free butter spray and salt and pepper to taste. (If you like
the look of whole eggs, add a drop of yellow food coloring to egg
mixture.) Stir well and pour into a non−stick skillet coated with
cooking spray. (For best results, use an egg ring that has been
sprayed with cooking spray. The egg ring will shape the egg to fit
the muffin.)
3. Cook egg until well done and place over Canadian−style bacon.
While egg is piping hot, place slice of cheese over egg and top
with remaining muffin half.
Egg McMuffin 28

Finger Lakes Chicken
2/3 cup fat−free mayonnaise
1 tablespoon salt
1/4 teaspoon ground black pepper
1 1/2 teaspoons poultry seasoning
1 cup distilled white vinegar
4 boneless chicken breasts
In a shallow glass bowl combine the mayonnaise, salt, pepper,
poultry seasoning and vinegar. Mix together. Reserve 1/4 of the
sauce for basting. Pierce chicken pieces with a fork and add to
remaining sauce, tossing to coat. Cover and refrigerate for 2 to 4
hours to marinate.
Lightly oil grill and preheat to medium high. Remove chicken
pieces from sauce/marinade and grill for 6 to 8 minutes on each
side or until chicken is no longer pink and juices run clear.
Baste with reserved sauce while grilling.
Finger Lakes Chicken 29

Gardenburger
2 Tbs. bulgur wheat
1 pound mushrooms, halved or quartered
1 cup diced onion
1/2 cup rolled oats
2/3 cup cooked brown rice
1/2 cup shredded low−fat mozzarella cheese
2 Tbs. shredded low−fat cheddar cheese
2 Tbs. low−fat cottage cheese
1/2 tsp. salt
1/2 tsp. garlic powder
dash of pepper
2 Tbs. cornstarch
olive oil cooking spray
1/4 cup boiling water
1/2 cup water
Add the boiling water to the bulgur wheat in a small bowl and
let sit for about an hour. The wheat will swell to about double
in size. Steam the quartered mushrooms for about ten minutes
or until tender. Remove and steam onions for about ten minutes
or until they become translucent. Keep these two ingredients
separated and set them aside. Add 1/2 cup water to the oats
and let them soak for about ten minutes. Drain any excess water
from the bulgur wheat and oats, then combine the grains with
the mushrooms, rice, cheeses and spices in a food processor
and pulse four or five times until ingredients are chopped fine
but not pureed. Pour the mixture in a bowl and add the steamed
onion and cornstarch, blending well.
Preheat oven to 300 degrees. Spray a large skillet with olive
oil cooking spray and place it over medium−low heat. Measure a
1/2 cup of the patty mixture at a time into the pan and shape
with a spoon into a 3" round patty that is about 1/2" thick.
Cook for two to four minutes per side or until light brown on
the surface. When all of the patties have been browned, arrange
them on a lightly sprayed baking sheet and bake them for 20 to 25
minutes in the oven. Be sure to turn them over halfway through the
cooking time. Patties may be frozen once they have cooled.
Gardenburger 30

Garlic and Sage Biscuits
2 1/4 cups all purpose flour
1/4 cup whole−wheat flour
1 teaspoon sugar
1 teaspoon dried sage
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 clove garlic chopped finely
3 tablespoons regular margarine or butter
3/4 cup & 2 tablespoons of fat−free buttermilk
Coat a baking sheet with non−stick spray and set aside.
In a large bowl stir together the all−purpose flour, whole−wheat
flour, sugar, sage, baking powder, baking soda, salt and garlic.
Add the margarine or butter. Using a pastry blender cut the margarine
or butter into the flour mixture until coarse crumbs form. Add the
buttermilk and stir to form a soft dough.
Place the dough on a floured surface and gently knead to form a ball.
Roll out the dough until it is about 3/4 inch thick. Cut into 12 round
circles and place on the prepared baking sheet.
Bake at 400 degrees for 18 to 20 minutes or until the biscuits are
golden brown.
Garlic and Sage Biscuits 31

German Potato Salad
1 Pkg. frozen vegetarian bacon, thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white vinegar
2/3 cup of hot water
2 pounds of white potatoes, boiled for 25 minutes, covered
until just tender
8 to 10 green onions, finely chopped (1 cup)
1/2 teaspoon of salt
1/8 teaspoon ground black pepper
In a non−stick skillet cook bacon over low heat, stirring
constantly for about 8 minutes or until crispy.
Add flour and stir for about one minute. Combine sugar, vinegar,
hot water and add to bacon mixture. Cook, stirring constantly,
until sauce thickens.
Drain potatoes well, cool, peel and slice. Add to the sauce
along with the onion, salt and pepper. Serve warm or chilled.
German Potato Salad 32

Glazed Roast Pork Tenderloin
1/4 cup Dijon mustard
2 tablespoons orange juice
2 tablespoons honey
1 teaspoon grated orange rind
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
2 lbs pork tenderloin, trimmed of all visible fat
Preheat the oven to 325 degrees F.
In a small bowl, whisk together the mustard, orange juice, honey,
orange rind, cinnamon and allspice. Set aside.
Place the pork on a rack in a shallow roasting pan. Insert a meat
thermometer into the center of the pork. Roast for 30 minutes, or
until the thermometer registers 160F. During the last 10 minutes of
roasting, brush the pork occasionally with the mustard mixture.
Remove from the oven and let stand for 5 minutes before slicing
and serving.
Glazed Roast Pork Tenderloin 33

Greek Burgers
2 garlic cloves, minced
3 tablespoons fresh mint, chopped
1−1/2 cups non/lowfat yogurt
1−1/2 pounds ground turkey, lean
2−1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1−1/2 tomatoes, sliced
1−1/2 red onions, sliced
fresh ground black pepper, to taste
Combine garlic and mint in a small bowl and mash. Add yogurt,
mix, and set aside. Combine turkey and feta cheese in a mixing
bowl. Form into 8 patties and sprinkle with pepper. Broil 5−10
minutes per side or until turkey is cooked through.
Serve in pita bread with tomatoes, onions and yogurt sauce.
Greek Burgers 34

Greek Chicken
2 teaspoons olive oil
4 chicken breast halves on the bone, skin removed
1/2 medium onion, minced
2 cloves garlic, minced
1 − 14 1/2 ounce can cut−up tomatoes
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
Salt and black pepper to taste
1/2 cup Greek olives, cut in half and pitted
1 tablespoon lemon juice
1/4 cup minced parsley
In a large nonstick skillet, heat olive oil over medium heat.
Brown chicken on both sides. Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon,
cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10−15 minutes, until chicken
tests done. Remove chicken to a warm platter. Bring sauce to boil
with lemon and parsley. Boil a few minutes until slightly
thickened. Pour over chicken. Serve with rice or noodles.
Greek Chicken 35

Layered Pizza Dip
8 ounce container fat−free cream cheese
1/2 cup chunky pizza sauce
1/4 cup chopped green pepper
1/3 cup thinly sliced mushrooms
1/4 cup minced onions
1 cup reduced fat shredded cheddar cheese
Heat oven to 350F. Using a 9" pie pan, layer all ingredients
in order listed, starting by spreading cream cheese evenly over
bottom of the pie pan. Bake 15 minutes or until dip is hot and
cheese is melted. Serve warm with crackers or chips.
Layered Pizza Dip 36

Middle Eastern Roast Chicken
2 teaspoons dried orange peel or freshly grated orange zest
1 teaspoon garlic powder
1 teaspoon ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon ground cardamom or cloves
1/8 teaspoon cayenne pepper
1−2 tablespoons canola or saffron oil
1 8−10 pound roasting chicken, capon or small turkey
Orange Scented Gravy
1−2 cups fat free and low sodium chicken broth
1/2 cup orange juice
3 tablespoons flour
1/3 cup Madeira
Salt and pepper for seasoning
Set oven temperature to 325 degrees. Combine the orange peel, garlic
powder, coriander, cinnamon, salt, white pepper, cardamom and cayenne
pepper together in a small bowl. Set aside a large roasting pan fitted
with a rack. Remove the giblets from inside the chicken. Discard or
reserve for another use. Rinse the bird inside and out with cold
running water. Place on a working surface and pat dry with paper
towels. Remove any visible fat with poultry shears. Very carefully
loosen the skin from around the breast, thigh, leg and neck areas with
a spoon without tearing the skin. Season the inside cavity with about
1/3 of the spice mixture. Rub the remaining mixture under the skin as
evenly as possible. Lightly oil the outside with canola oil. Tuck the
wings under the bird and tie the legs together loosely. Place in the
roasting pan and roast for 15 minutes per pound or until the internal
temperature registers 180F degrees. Use an instant read thermometer
placed between the thigh and the body without touching bone. Remove
the bird from the oven, transfer to a carving board, cover with
aluminum foil and let rest for 20 minutes before carving.
Pour the pan juices into a bowl. Let the juices settle. The fat will
float to the top. Skim off the fat with a spoon or use a turkey baster
to siphon the juices from the bottom of the bowl. Add enough chicken
broth to measure 2 1/2 cups and pour into a saucepan. Add the orange
juice and bring to a boil. Mix the flour and Madeira together to make
Middle Eastern Roast Chicken 37
a slurry.

Mississippi Mud Cake
6 tablespoons soft, reduced−calorie margarine, melted
1 1/2 cups sugar
1/2 cup cocoa powder, sifted
1/2 cups all−purpose flour
1/2 cup self−rising flour
1/3 cup ground almonds
3 egg whites
1. Preheat oven to 375F.
2. Coat base and sides of a 6−inch square
nonstick pan with cooking spray.
3. Combine margarine and sugar in a medium bowl.
Stir in cocoa, flours and almonds.
4. Beat egg whites in a small bowl with electric mixer
until soft peaks form. Fold into cocoa mixture.
5. Spread into prepared pan. Bake about 40 minutes.
6. Cool in pan. Cut into 8 slices and serve.
Mississippi Mud Cake 39

Nacho Cheese Soup
1 can (11 oz.) whole kernel corn, drained
1 can (14−15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
1 package (5 1/4 oz.) Au Gratin Potatoes (with cheese packet)
2 cups skim milk
1 cup (about 5 oz.) light Velveeta cheese, cubed
In a large pot, combine the contents of the Au Gratin potatoes
package (with cheese packet), corn, tomatoes, and water. Mix
well and bring to a boil. Reduce heat, cover and simmer for
15 to 20 minutes or until potatoes are tender. Add milk,
cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.
Nacho Cheese Soup 40

Orange Chicken with Rice
1 tablespoon canola or olive oil
4 boneless, skinless chicken breasts; cut in 1/2 inch strips
Lemon pepper seasoning
1/4 cup low−fat or fat−free ranch salad dressing
1/2 cup orange juice
1/4 cup low−fat mayonnaise
2 tablespoons brown sugar
1 cup instant rice
1 green pepper; julienned
1 can (11 oz.) mandarin oranges; drained
In a large skillet that has a lid, heat oil over medium heat.
Add chicken, cook and stir about 5 to 7 minutes. Sprinkle
liberally with lemon pepper while cooking. In a medium bowl,
combine mayonnaise, ranch dressing, orange juice, and brown
sugar. Stir mixture into chicken, mix well. Add rice and green
pepper; bring to a boil. Cook 5 minutes. Remove from heat and
add mandarin oranges. Cover and let stand 5 minutes.
Orange Chicken with Rice 41

Oven−Baked Pork Chops
4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
Allow pork chops to soak in buttermilk (in refrigerator) for
at least one hour. In a small bowl combine bread crumbs and
remaining spices. Preheat oven to 425F and spray a cookie sheet
with non−stick spray oil. Spread mixture onto wax paper and dip
each pork chop in crumb mixture. Place chops on prepared cookie
sheet and bake for 20 to 25 minutes, or until chops are no
longer pink (internal temperature of 160F).
Oven−Baked Pork Chops 42

Peppermint Angel Food Cake
For Cake:
1 − 16 oz. package of angel food cake mix
10 striped round peppermint candies, crushed (1/3 cup)
For Sauce:
3/4 cup sugar
1/3 cup unsweetened cocoa
4 teaspoons cornstarch
1/2 cup evaporated skim milk
1 teaspoon vanilla
Prepare cake according to package directions. Gently fold
in crushed candy. Pour into un−greased 10 inch tube pan.
Bake according to package directions. Cool inverted.
In a saucepan stir sugar, unsweetened cocoa, and cornstarch
together. Add evaporated skim milk. Stir. Cook and stir
constantly until thick. Then cook 2 minutes more. Remove
from heat and add 1 teaspoon vanilla.
Chill remaining sauce and re−warm before serving.
To serve, slice cake and serve with warm sauce
over each serving. Cake can be decorated with additional
crushed peppermint candy.
Peppermint Angel Food Cake 43

Porkettes
1 pound ground fully cooked low−fat ham
1 egg
1/4 cup sweet pickle relish
1 teaspoon prepared mustard
2 cups mashed cooked sweet potatoes
1 teaspoon grated orange peel
1/8 teaspoon pepper
8 turkey bacon strips, halved lengthwise
1 can (20 ounces) pineapple slices, drained and
halved horizontally
In a bowl, combine the ham, egg, relish and mustard. Shape
into eight patties the same diameter as the pineapple rings.
Combine the sweet potatoes, orange peel and pepper. Shape into
eight patties the same diameter as pineapple rings. On a
15−in. x 10−in. x 1−in. baking sheet coated with nonstick
cooking spray, assemble in the following order: Cross 2 strips
of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty
and 1 pineapple slice. Fold bacon ends up and over top; secure
with a toothpick. Bake at 350F for 50−55 minutes or until bacon
is crisp. Remove toothpicks; serve immediately.
Porkettes 44

Potato Gnocchi with Sage Cream
2 cups whole milk
1 teaspoon dried sage leaves
1 cup chopped onion
2−3 teaspoons margarine
4 cups small broccoflower, or broccoli, florets
1/2 cup water, divided
1 package (16 ounces) potato gnocchi, cooked, warm
2 tablespoons all−purpose flour
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Shredded Parmesan cheese, for garnish
Heat milk and sage leaves to boiling in medium saucepan; reduce
heat and simmer 10 minutes.
Saute onion in margarine in large skillet 2 to 3 minutes; add
broccoflower and 1/4 cup water and heat to boiling. Reduce heat
and simmer, covered, until broccoflower is tender and water gone,
5 to 8 minutes.
While vegetables are cooking, cook gnocchi according to package
directions; add to vegetables in skillet.
Heat milk and sage mixture to boiling. Mix flour, nutmeg, and
remaining 1/4 cup water; whisk into milk. Boil, whisking constantly,
until thickened, about 1 minute. Pour sauce over vegetables and
gnocchi in skillet and season to taste with salt and pepper. Spoon
into serving bowl; sprinkle with Parmesan cheese.
Potato Gnocchi with Sage Cream 45
Sesame Ginger Noodles
Dressing:
1/2 cup creamy peanut butter
3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic
2 cups trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 cup finely diced yellow pepper
1/2 cup finely diced red pepper
1/4 cup thinly sliced radishes
1/4 cup thinly sliced green onions
18 oz. linguini
Dressing: Puree all dressing ingredients in blender until smooth.
Combine veggies in large bowl. Cook pasta according to directions;
drain and rinse. Add to bowl with veggies. Toss with dressing.
Sesame Ginger Noodles 46

Shrimp Thermidor
1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat−free half−and−half
4 slices Smart Beat fat−free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 − 1 1/2 cups cooked shrimp (tails removed)
Spray a large, nonstick skillet with spray oil. Saute onion and
pepper over medium heat until tender, about 5 minutes. Add soup
and half−and−half; heat slowly, stirring frequently. Bring to a
gentle boil; add cheese pieces, lemon juice, spices and shrimp.
Heat completely through, about 3 to 4 minutes. Serve hot over rice.
Shrimp Thermidor 47

Smoked Eggplant and Yogurt
1 medium eggplant, peeled and chopped
1/2 cup lightly salted water
1 1/2 cups plain regular or low−fat yogurt
1 small bunch green onions, diced
1/2 bunch cilantro, diced
1 teaspoon ground black pepper
salt to taste
1/4 teaspoon paprika
1 piece charcoal
1 − 5x5 inch piece aluminum foil
1 tablespoon margarine or shortening
In a pot over medium heat, add the eggplant and water; cook
until tender and the water evaporates. Mash the eggplant so no
large chunks remain. Allow to cool completely.
In a large bowl, add the yogurt, mashed eggplant, green onions,
cilantro, pepper and salt; mix well.
To smoke the salad, heat the charcoal over open flame until gray
and reddish in color. Place the piece of foil in the eggplant
salad (make room in the center for the foil). Place the hot charcoal
on the piece of foil in the bowl. Add the margarine on top of the
charcoal and cover salad bowl immediately. Allow to smoke for
10 minutes; remove charcoal.
Chill the salad in the refrigerator and garnish with fresh chopped
cilantro and a sprinkle of paprika.
Smoked Eggplant and Yogurt 48

Spaghetti Sauce
1 lb. extra lean ground beef
1 clove garlic, minced or put through garlic press
1 onion, chopped fine
1/2 green pepper, chopped fine
1/2 cup sliced mushrooms
2 cups chopped fresh tomatoes with juice,
or 16 oz. can diced tomatoes
1 6 oz. can tomato paste
1 tsp. sugar
1 bouillon cube
1 tsp. basil
1 tsp. oregano
1/2 tsp. salt
Crumble and brown ground beef. Drain off all fat; wipe out
frying pan. Turn beef into colander, and rinse with cold water.
Pat dry with paper towel; return to pan.
Add garlic, onion, pepper, mushrooms and cook over medium
low heat, stirring as necessary until veggies are soft.
Add tomatoes and tomato paste. Add seasonings and simmer until
hot throughout. Adjust seasonings to taste and serve over
pasta with low fat Parmesan sprinkled over.
Spaghetti Sauce 49

Stuffed Mushrooms
18 large mushrooms
1 tablespoon olive oil
1/4 cup onion, minced
1 clove garlic, minced
1/4 cup walnuts, finely chopped
1 shredded wheat biscuit, crushed
1 tablespoon Parmesan cheese, grated
pepper to taste
1/2 teaspoon paprika
1/8 teaspoon basil
1/8 teaspoon parsley
1/8 teaspoon oregano
Preheat the oven to 350 degrees. Clean mushrooms and wipe dry.
Remove stems and chop fine. Heat oil in a skillet over medium high
heat and saute chopped mushroom stems, onions, garlic and walnuts
until onion is tender. Remove from heat.
Stir in shredded wheat, cheese, basil, parsley, oregano, and pepper.
Stuff mushroom caps, packing mixture firmly. Arrange mushrooms in a
shallow baking dish and sprinkle tops with paprika.
Bake 20 to 25 minutes or until mushrooms are tender.
Stuffed Mushrooms 50

Three Cheese Baked Ziti
15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded
Preheat oven to 350. Prepare a 13 x 9" pan with cooking
spray; set aside. In a mixing bowl, combine cottage
cheese, eggs, and parmesan cheese; set aside. In another
mixing bowl, combine cooked pasta, pasta sauce, and salt.
Spoon half of the pasta mixture into prepared pan;
evenly top with cheese mixture, then remaining pasta
mixture. Sprinkle with mozzarella cheese. Bake for 30
minutes, or until heated through.
Three Cheese Baked Ziti 51

Two Layer Pumpkin Pie
1 pie crust, baked
2 cups prepared pumpkin
1 cup cold skim milk
2 pkg. Instant Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground cloves
8 oz. low−fat cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip, Lite
Bake pie crust until browned and allow to cool. Mix together pumpkin,
allspice, cloves, cinnamon, 1 cup milk, and pudding mixes. Mix well.
Combine softened cream cheese, sugar, and milk. Stir until smooth and
add 1 1/2 cups cool whip. Spread cream cheese mixture in bottom of
prepared cooled crust. Spread pumpkin mixture over cream cheese mixture.
Top with remaining cool whip. Chill for several hours before serving.
Two Layer Pumpkin Pie 52

Veal Stew
1 pound Veal − trimmed of all visible fat and cut into 1 inch cubes.
1 cup baby carrots or 2−3 large carrots − cut into 1 inch pieces
6 to 8 small onions − peeled
2 cloves of garlic − peeled
2 large boiling potatoes − peeled and cut into 1 inch cubes
2 to 3 cups de−fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs − to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water
Heat a large, non−stick, pot on high. When hot, sear meat on all sides.
Add herbs and seasoning and stir. Add stock and bring to the boil
(the chicken stock will be more delicate and let the full flavor come
through). Add vegetables and return to the boil. Cover and simmer on
very low heat for 45 minutes to an hour or until meat is fork tender
and vegetables are tender but not mushy. Turn heat to high and bring
stew up to the boil, remove from heat and drizzle in corn starch
mixture while stirring constantly. Return to heat and continue to
stir until the stew has thickened. Serve immediately.
Veal Stew 53

Vegetable Dip
1/2 cup reduced−calorie or light mayonnaise
1 1/2 cups plain non−fat or low−fat yogurt
4 scallions, chopped
1/4 cup fresh lime juice
2 cloves garlic, minced
One 10−ounce package frozen chopped spinach, thawed, drained,
and squeezed dry
Raw vegetables for serving
In a bowl, combine all of the ingredients except the raw vegetables.
Cover and refrigerate for 30 minutes to allow the
flavors to blend. Serve with cut raw vegetables.
Vegetable Dip 54

Vietnamese Sandwiches
1 clove garlic, crushed
1/2 teaspoon salt
1/4 cup rice wine vinegar
1 teaspoon sugar
1/2 cup carrot, peeled and grated
1/3 cup thinly sliced white onion
1 to 2 tablespoons jalapeno chile, finely chopped
1 − 16" long baguette
4 teaspoons low−fat mayonnaise
3/4 pound cooked chicken breast or pork tenderloin, sliced
1 tablespoon fresh lime juice
1/2 teaspoon five−spice powder
1/2 cup fresh cilantro
With chef's knife, mash garlic and salt into a paste. Transfer to
a mixing bowl and add vinegar and sugar, stirring to dissolve. Add
carrots, onions and chilies. Toss to coat. Set aside. Slice baguette
into 4 equal lengths. Split each piece horizontally. Spread cut sides
with mayonnaise. Arrange the meat on the 4 bottom halves. sprinkle
with lime juice and 5−spice powder. Top with the carrot salad and
a shower of cilantro leaves. Cover with bread tops and serve.
Vietnamese Sandwiches 55

Zucchini Stuffed Chicken
2 tablespoons margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika
Melt margarine in a skillet and saute zucchini several minutes over
medium−high heat. Tear the bread into pieces and add to zucchini,
along with egg white, butter oil, and cheese. Stir well and remove
from heat. Season chicken breasts with spices. Put chicken breasts in
casserole sprayed with cooking spray. Spread stuffing over all four.
Cover casserole and bake at 400F for approximately 1 hour or until
chicken is tender. Or microwave for approximately 20 minutes at 60%,
turning after 10 minutes.
Zucchini Stuffed Chicken 56

Instant virgin

2009-03-11T18:10:00.000-07:00

Instant Virgin – Vagina rejuvenation spray

No need for dangerous and expensive cosmetic surgery, because now you can easily rejuvenate and tighten your vagina, with Instant Virgin. This therapeutic spray can be applied 5 minutes prior sex to contract your vagina walls and tighten your vagina back to its youthful state. Not only that your sensitivity and ability to reach orgasm/s will be greatly improved.

Using Instant Virgin daily, will, overtime totally rejuvenate your vagina, and prevent further aging, without the need for more Instant Virgin.

Its about time to feel tight again and have more pleasure in lovemaking.

FACT: Most men prefer a tight vagina.

Many factors can cause your vagina to become loose or sagging, the main factors are age, frequency of sex, amount of partners, and overall health.

So don't wait any longer, order Instant Virgin today and start the process of total vagina rejuvenation. The best way to invigorate your love life, and give your body the orgasms it deserves.

"Your Instant virgin is fantastic, after 3 kids my vagina was no longer how it was once was, now I can just apply a spray before sex and greatly intensify the pleasure for both me and my partner. "

- Sharon, USA

For more FAQ-Click

Clinically proven fat binder Proactol Review

2009-02-26T05:46:00.000-08:00

No Smoking Day

With ‘No Smoking Day’ just around the corner, taking the step to kicking the habit and quitting smoking has never been more beneficial for your health new health reports explain. Not only can you increase your quality of life and health, but you can now also beat smoking’s associated weight gain myth too.
According to recent studies when you quit smoking you can put on between 5-15 lbs, and this is due to nicotine actually leaving your body.
As a stimulant reputed to have a strong influence upon your body’s food cravings, nicotine directly interferes with your blood glucose levels by making the brain believe you have got too much glucose in your system when in fact you have not. As a consequence, your brain begins sending out signals telling your body to eat less and reduce your hunger levels, resulting is a steady weight loss.
But this is not all nicotine disrupts. In heavy smokers, nicotine has been proven to burn 200 more calories a day than individuals who do not smoke due to its ability to make your metabolism speed up and burn fat faster.
Now whilst these facts may feel more of an incentive to keep on smoking than quit, the benefits you can gain from kicking the habit far outweigh the ones listed above.
Especially when there are new healthy weight loss solutions - such as natural fat-binder Proactol - that can help you to maintain your weight loss whilst you quit.
Under their new quit smoking and lose weight campaign, smokers wishing to quit in advance of No Smoking Day can now do so confident that Proactol will be there to support them they will need not have to worry about potential weight gain. Proactol will do it all for them.
By reducing their appetite and food cravings, Proactol can help smokers to resist the temptation of making food a substitute for cigarettes, thus resulting in weight gain and can instead focus on what’s important: quitting smoking for good.
Many physicians believe trying to lose weight at the same time as quitting smoking can lower your success rate, but with such support systems in place smokers can offer the best route to a healthier lifestyle – all in time for No Smoking Day.
For more information about Proactol visit www.proactol.co.uk or alternatively learn more about their quit smoking campaign to help you this 11th March.

Prepare your body for this years No Smoking Day on 11th March!

Imagine being able to join in with the festivities this 11th March, and know you have successfully quit smoking for good.
It is a goal many smokers aspire to, but with the weight gain myth closely following suite and inhibiting their ambitions, taking the next step to quitting can be hard. Especially with the prospect of gaining 5-15lbs hanging over their head.
In this circumstance, physicians recommend waiting until you have confidently quit smoking before you try to lose those excess lbs. By doing so you will be able to remain 100% focussed on overcoming your nicotine cravings without feeling distracted about your weight loss.
Yet according to Proactol, consumers might not have to wait that long.
By taking 2-3 of their herbal supplements alongside a healthy diet, Proactol believe they can help consumers to receive the support they need to maintain their weight whilst they focus on giving up smoking.
In their new quit smoking and lose weight campaign consumers can overcome the side effects that comes with quitting and can successfully curb their food cravings as their bodies adapt, as we shall now explain.
As a stimulant renowned for speeding up your metabolism and manipulating your blood glucose levels, as nicotine withdrawals from your system your taste buds begin to the reawaken, your hunger levels slowly return and your hand begins searching out substitutions for cigarettes.
But by incorporating a natural appetite suppressant into your diet, you too can successfully quit smoking, join in the No Smoking Day celebrations on the 11th March and do so knowing that your body is being continually supported throughout.
A bonus that will leave you feeling great as you shout to the skies that you have quit for good.
For more information about Proactol visit www.proactol.co.uk or alternatively learn more about their quit smoking campaign to help you this 11th March.

Stop smoking

2009-02-22T07:24:00.000-08:00

Description:
Cigarrest has helped over 1,000,000 customers to quit smoking since 1986 and remains the leading homeopathic stop smoking program. It is all-natural, non-addictive, contains no nicotine and provides the most powerful non-prescription deterrent available. Our product helps permanently break both the physical and psychological addictions without withdrawal or weight gain. Cigarrest relieves irritability and nervous tension while significantly reducing the cravings for cigarettes.

Frequently asked questions about the CigArrest program

Q. What do I get with the CigArrest program?
Q. What is the behavior modification program? How does it work with the gum, tablets and lozenges?
Q. How long does it take the program to work?

Active Ingredients

Q. What are the active ingredients in the CigArrest no-smoking gum, lozenges and tablets?
Q. What do the active ingredients do? How do they work?

Side Effects

Q. Are there any side-effects or reactions that I can expect from taking the gum, lozenges or tablets?
Q. Can I take the gum or tablets if I am taking other medication?
Q. Do the gum, lozenges or tablets contain nicotine?

Vitamins

Q. How can CigArrest vitamins help?
Q. What are anti-oxidants?
Q. What role do anti-oxidants play in smoking?
Q. Why do I need anti-oxidants?

A. The CigArrest homeopathic formula contains a proprietary blend of six different herbal ingredients that combine to offer a safe treatment alternative for smoking cessation. The active all-natural ingredients are the same for the tablets, the gum and the lozenges. The ingredients are:

Lobelia inflata	Cinchona officinalis	Daphne indica
Plantago major	Calcarea phosphorica	Nux vomica

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A. The active ingredients work to make the smoker feel more comfortable while trying to quit by relieving nervous tension, irritability and the cravings associated with withdrawal. The combination of homeopathic ingredients utilize extremely small doses of appropriate medicines to immediately stimulate the body's natural defenses. The individual ingredients work as follows:

Lobelia inflata (Indian Tobacco) - is an herb whose pharmaceutical properties are similar to nicotine. It is dual in its activities, acting as both a relaxant and a stimulant.

Cinchona officinalis (Peruvian Bark) - treats edginess, nervous exhaustion, indigestion.

Daphne indica (Spurge Laurel) - helps with tobacco cravings and inability to sleep.

Plantago major (Plantain) - produces disgust for tobacco in those who chew it and cures neuralgia resulting from tobacco.

Calcarea phosphorica (Calcium Phosphate) - used to treat headaches, hoarseness, burning throat and cough which can be made worse from tobacco and tobacco smoke. Smokers are usually deficient in calcium.

Nux vomica (Poison nut) - is an herb used in minute amounts as a restorative preparation. Used to treat insomnia and irritability as well as coughing and scraping in the throat made worse by smoking tobacco.

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A. The length of time you stay on the program will depend on your personal smoking behavior (length of time smoking and amount smoked) and your response to the homeopathic treatment. One of our smoking cessation counselors will be able to help you determine the best program for your needs.

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A. We suggest that you check with your personal physician before taking any medication. You can tell your physician or medical professional that the active ingredients in the CigArrest Homeopathic No-Smoking Tablets, Gum and Lozenges are all natural and contain no nicotine. For further information on the CigArrest Program, please refer your Physician to the Physician Desk Reference (PDR) for Non-Prescription Drugs 1998 edition.

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A. The CigArrest Program has been sold for 20 years. During that time, we have not had any serious reactions or adverse side-effects ever reported. What you will feel as the nicotine leaves your body are some of the side effects associated with withdrawal. These can include: light-headedness, tingling sensations, increased temporary coughing, dry mouth, tightness of the throat and headaches. This is because nicotine is a powerful drug. But remember, the physical withdrawal from your nicotine addiction lasts only about 7 to 10 days.

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A. NO! The active ingredients contained in the CigArrest No-Smoking Gum, Lozenges and Tablets are all-natural, non-addictive and do not contain any nicotine. The ingredients in CigArrest gum and tablets offer a safe treatment alternative for smoking cessation.

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A. The complete CigArrest Program is designed to help you deal with both parts of the addiction - the physical and the psychological. While the tablets or gum help you cope with the physical withdrawal; the CigArrest behavior modification program helps you identify the habits and patterns associated with your smoking. Using the CigArrest booklets and audio tapes will reinforce your decision to stop smoking by providing helpful exercises, daily affirmations and personal benefits to be gained. Overcoming the habits associated with smoking is the biggest challenge to quitting and staying smoke-free.

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A. When you purchase the complete CigArrest Program you get all the tools you need to quit smoking. The CigArrest Program helps you to recognize and address both sides of the addiction - the physical and the psychological. That's why we designed one of the first multi-component programs for smoking cessation. *

Available CigArrest Program elements include:

CigArrest Homeopathic No-Smoking Tablets, Gum or Lozenges - All dosage forms contain the same active ingredients designed to help reduce irritability and tobacco cravings, relieve nervous tension and detoxify. Non-addictive and no nicotine.
CigArrest No-smoking Tablets - original dosage form - easy to use - all natural formula
CigArrest No-Smoking Gum - great tasting mint flavor - convenient to use
CigArrest No-Smoking Lozenges - won't stick to dentures
CigArrest Program Guide and Exercise Handbook - Two helpful and informative guides to help you understand the Program and learn how to successfully overcome your smoking habit.
CigArrest Program Audio CD - Instructional audio CD that use proven methods to help you avoid smoking in any situation and learn how to stay smoke-free.

* Smoking cessation studies have shown that pharmacological treatment combined with behavior modification results in the highest degree of abstinence over the long term for smokers addicted to nicotine.

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A. Anti-oxidants have received much attention in the media for their disease fighting potential. Powerful substances that can neutralize the highly reactive mlecules that destroy healthy cells, anti-oxidants play an important role for smokers and ex-smokers alike.

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A. CigArrest Non-Smokers and Smokers Vitamins are specially formulated to deliver anti-oxidants in concentrated form to help protect your system from the destructive effects of free radicals.

How? By supplementing your diet with certain vitamins and minerals, like C, E, beta-carotene and lycopene - - that can protect against cell damage.

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A. Each time you smoke a cigarette, millions of free radicals are released into your body. These free radicals are unstable molecules formed during exposure to various environmental toxins including cigarette smoke. Free radicals attack healthy cells and have the potential to destroy the cells' structure and function, leading to disease. Research studies have shown that this cellular damage can be curtailed with anti-oxidants.

Specifically, here is how the antioxidants do their work:

Vitamin E* - - incorporated into LDL cholesterol where it protects the molecule.

Vitamin C* - - destroys free radicals dissolved in blood plasma and also regenerates vitamin E.

Beta Carotene* - - anti-oxidant that helps to maintain a healthy immune system.

Glutathione* - - regenerates vitamins C & E.

Ellagic acid* - - provides protection against benzopyrene, one of the harmful chemicals found in cigarettes.

Lycopene* - - reduces LDL oxidation by neutralizing free radicals before they do damage to healthy cells.

* These statements have not been reviewed by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

Striving for a Healthier lifestyle

2009-02-15T16:40:00.000-08:00

Handy Tips & Hints To Help You Eat On The Run:

*Get equipped:
Along with your brief case, laptop and/or handbag you need to have a cooler bag for meals & snacks.
Always have a filled water bottle with you.
TIP: Freeze your cooler bag overnight for hot summer days.

*Bulk Up:
Save time and money by buying and preparing food in bulk. Too much precious time is wasted by always running to the local shopping center to buy items. Having a well stocked pantry makes so much easier to grab and run! Arrange someone to do your shopping if necessary!
TIP: Prepare bulk salads using barley, rice, pasta, chickpeas, beans.
These keep easily for up to three days in the fridge.
When you do prepare food, like over weekends, make extra and freeze it for use during your busy week.
Buy nuts/seeds & dried fruit in bulk and spend time while in front of the TV packing handfuls into small packets (e.g. small bank bags).

*Emergency packs:
At the start of each week, take a container to work with ‘basics’ (tomato, cucumber, green pepper, tub of low fat cheese, cheese wedges, tinned tuna, provitas/ryvitas, cup of soups, breakfast bars, fruit, yogurts) this becomes your emergency lunch for days when you forget or simply do not have time to make lunch!

*Keep ‘drawer’ food:
Keep non-perishable food items at work ‘drawer food’ or in your car, your cubbyhole, your suitcase, and your gym bag. (e.g. dried fruit, biltong, health bars, nuts, seeds, etc…)

Health Chef’s approved eating

Four easy steps to balancing your meals. At each meal include the following:
1. Slow release carbohydrates
2. Lean protein
3. Good healthy essential fats
4. Lots of veggies, fruit & salads

The fuel of choice: Carbohydrates!
Step 1 of putting together your healthy meals : Slow release carbohydrates

All three macronutrients i.e. carbohydrate, protein and fat play an important role in the human body as well as for peak physical performance. Carbohydrates are important as they provide not only vital nutrients such as the B vitamins, but they are filling and provide fiber.

Carbohydrates form a very large food group with many different food types. All the following are comprised mainly of carbohydrate: breads, cereals, pasta, rice, potatoes, sweets, chocolates, cool drinks, vegetables, fruits etc…

People mistakenly leave these foods out as they believe them to be ‘fattening’ when the truth is quite the opposite – choosing the correct carbohydrate can actually assist with weight loss and keep you energetic! All carbohydrates are digested and produce blood glucose (blood sugar) which in turns fuels us and gives us energy.

Balancing blood glucose levels is an effective strategy for weight loss and improved vitality

Why stabilize blood-glucose levels?

* Low blood-glucose levels:
This leads to hunger, food cravings, weakness, shakiness, fatigue and irritability. If they reach a dangerously low level, you may collapse and fall into a coma.

*High blood-glucose levels:
A continuous high blood-glucose level is hazardous as it promotes blood vessel damage that leads to the following complications: blindness, kidney damage, heart disease, poorly healing sores. It also results in difficulty in losing weight and promotes a condition called insulin resistance. This directly increases your risk of developing chronic diseases of lifestyle such as diabetes and heart disease.

*Fluctuating blood-glucose levels:
Having blood glucose highs and lows (which so many of us do from poor eating habits) results in mood swings, fatigue, poor concentration and reduced mental abilities.

Fast release carbohydrates (High Glycaemic Index)

These foods are digested and absorbed quickly. This produces a rapid rise in blood glucose levels. This promotes the over production of insulin (a storage hormone). Consistently high insulin levels (hyperinsulineamia) are implicated in many of the diseases of lifestyle - high blood pressure, heart disease, obesity, high cholesterol, adult onset diabetes, high triglycerides

Energy slumps or ‘lows’
High insulin levels
Lowered satiety – hungry faster
Poor mental performance
Cravings for sweet or starchy foods

NOTE: Fast release foods are ideal for athletes or in small amounts for any one experiencing hypoglycaemia.

Slow release foods (Low Glycaemic Index)

These foods are digested and absorbed more slowly and allow glucose to be released slowly and steadily into the bloodstream. The demand on insulin production is therefore less resulting in the following health benefits:

° Sustained energy
° Enhanced health & well being also improved immunity
° Less demand on insulin therefore great for those with diabetes
° Feelings of satiety – fuller for longer
° Promotes fat loss
° Less cravings (Easier to turn down that afternoon chocolate!)
° Better mental performance

A few examples of fast release foods:
Refined cereals (Cornflakes, Rice crispies ect…), Sweets, Commercial Honey
White & brown bread, Mealiemeal, 2- Minute noodles
Rice cakes, Snack bread, instant oats, Pastries, Muffins, Cakes, Biscuits

A few examples of slow release foods:
Sweet potato, Durum Pasta (Cooked aldente), Oat bran & Certain Oats, Kellogg’s hi fiber bran
Pearled Barley, Mealies, Soya, All legumes– dried & canned, (peas, baked beans, lentils, pea Dahl...), Seed loaf bread, Pro-vita

The building blocks: protein
Step 2 of putting together your healthy meals: Lean protein

Proteins and particularly animal products (eggs, milk, red meat, chicken and fish to name a few) occupy a central position in the South African diet. Protein is also a popular topic of conversation, particularly with regards to weight loss and sports performance. We hear about high protein diets and low protein diets. We know about liquid protein, protein supplements. Why all this fuss about this food group? Although we all need some amount of protein in our diet we tend to eat too much of it. Because animal protein tends to be high in fat, we end up increasing our fat intake. The tip then is to eat moderate amounts of LEAN animal protein but to go for plant based protein such as Soya, tofu, legumes (beans, peas, chickpeas, lentils, butter beans, kidney beans ect…) as well!

Fact or fallacy?
1. Adding small amounts of protein to each meal will sustain you and keep you fuller for longer.
FACT: All protein digests slowly and so regulates blood glucose (sugar) levels.
2. Many of us, especially Braai-friendly South Africans tend to eat far more protein than we actually need.
FACT: On average we need 1-2 portions of protein at most meals. A portion is equivalent to the size of a medium hand palm (100-150g).
3. Vegetarians cannot get enough protein.
FALLACY: Plant foods also provide protein! Eating a well balanced diet of a variety of foods such as legumes, barley, sweet corn, Soya, tofu, fish can provide as much protein as a carnivorous diet!
4. High protein diets are the best way to lose weight.
FALLACY: High protein diets seem to work short term only as they are difficult to adhere to. They are low in fiber and tend to be high in saturated fats, which are harmful to our health.

Always remember to go for lean or low fat protein sources to minimize your intake of harmful saturated fats, which are found predominantly in animal protein.
Become label wise and try to choose products that have <5g style="font-weight: bold;"> Did you know
Ostrich meat, along with many game varieties, is one of lowest t meats. This is because all game are much more active – thushave more muscle mass than fat mass over other animals. Even though ostrich is a red meat – it is extremely low in cholesterol and can be consumed up to 3-4 times per week.

The better proteins to choose:
Red meat: Game (ostrich) is best then lean beef
Fish: Go for un battered fish or seafood. Salmon, sardines, hake, pilchards, tuna ect…
Poultry: Always remove the skin and opt for chicken breasts or turkey
Cold meats: Read labels and opt for those with <5g style="font-weight: bold; color: rgb(255, 0, 0);"> Fat – friend or foe?

Step 3 of putting together your healthy meals: Natural fat

Fat is an essential component of any balanced and healthy diet. Dietary fats are the most concentrated source of kilojoules (energy). Fats contain 2 ½ times as much energy as carbohydrates and proteins. Although a high-fat diet is shown to contribute to obesity and many other diseases of lifestyle such as cancer, diabetes & heart disease, it is the type of fat and not just the amount that is important. There are different types of fat. Some benefit our health and are even ESSENTIAL, other fats however, are harmful and cause damage to our bodies.

* DAIRY: Go fat free or at least low fat in milk and yogurt. Watch for hidden fat in cheese – most cheeses contain > 20g fat per 100g. For regular use - use fat free or very low fat cheeses (e.g. fat free/low fat cream/cottage cheese or ricotta).
*MEAT: Always remove all visible fat from meat & poultry before cooking. Remember that the drier the meat, the leaner it is, so venison, topside and aitchbone are low in fat.
The harder the lard of the meat the more saturated the fat is. This means that chicken and pork are your best options, then beef and then lamb and mutton. Avoid luncheon meats, polony, salami, Vienna’s & boerewors. The fat in fish is unsaturated, therefore beneficial! Opt for fish at least 3 x weekly.
*COOKING METHODS: Become a low fat cooking whizz! Grill, bake, use non-stick equipment or dry fry with stock & wine instead of oil! Don’t just remove fat – replace it with delicious herbs & spices & low fat sauces. There are many low fat sauces available that will turn a plain bowl of pasta into a mouth watering rich tasting dish. Just read labels when shopping.

Unsaturated (good) fats:
These fats are vital for optimal health and well-being. These must be included in your daily meal plan even if you want to lose weight. Amongst others here are a few of the benefits of unsaturated fats:

Maintain the integrity of all cellular membranes
Natural anti-inflammatory
Protect against heart disease
Fats make you feel full
Not as easily stored as saturated fats – rather used
Important role in immune function
Aids in transport of certain vitamins
Adds to palatability of diet
Positive effect on fat made by the liver egetables, many fruits.

Tips!
• Use crushed nuts/seeds as these are easier to measure
• Package nuts or seeds into small zip-lock packets for quick
• easy snacks.
• Use raw unsalted & unroasted nuts and seeds.
• Buy these in bulk & store in airtight container in a cool place
• Make the following power packed seed mix. This seed mix is rich in your essential fatty acids, zinc, vitamin E and even calcium. Enjoy 1-2 tablespoons per day over cereals, yogurt, as snacks, in stir fries and smoothies. In equal amounts, mix together sunflower seeds, sesame seeds, flaxseeds and pumpkin seeds.

Among the unsaturated fats are a group of essential fatty acids. They are essential to optimal health. Our bodies cannot make them so we have to obtain them from our diets.
They are called the omega 6 & omega 3 essential fatty acids.
Sources of omega 3 fatty acids are: oily fish (salmon, pilchards, sardines, mackerel, tuna), flaxseed & linseed oil, Soya, walnuts, pumpkin seeds, green leafy vegetables.
Sources of omega 6 fatty acids are: most plant oils, safflower, evening primrose, wheat germ, soy, dark green vegetables, many fruits.

Nature’s wonder foods: Fruits & Veggies
Step 5 of putting together your healthy meals: Lots of fruit & vegetables
You’ve heard them before “eat your greens”, “an apple a day keeps the doctor away” and “get your 5-a-day”. Our immune systems are bombarded on a daily basis through stress, poor diet and conditions of lifestyle. Nature provided us all with natural immune boosters, vitamins and minerals that we can eat and enjoy …all perfectly packaged as fresh fruit and vegetables!

DID YOU KNOW: Half our plates should be made up of fruit and/vegetables at each meal!

Fruit Frenzy
Not only does fruit look attractive, it is a perfect snack. Fruit is easy to eat and can be carried around in your handbag or brief case for an emergency snack. It is biodegradable with no wrapper to recycle. Most fruits contain fiber which keeps our digestive systems in tact, and fruits help satisfy those sweet cravings with its natural sugar content.
• Make smoothies using fresh fruits (Strawberries, berries, bananas, paw paw, granadilla, apples and pears are fantastic in a smoothie!)
• Make fresh fruit salad in bulk and refrigerate – use as required either as part of breakfast, a snack or as a dessert!
• Freeze fruits and use as ice-lollies. Mash and freeze fruit – use in baking or add to yogurt.
• Add chopped fruit to a jug of water to naturally flavour your water. (E.g. strawberries and lemon slices add zest to water.)
• Add fruit pieces to salads and vegetable stir fries (e.g. pieces of apple and naartjie in a salad; pine apple in a stir fry).
• Stew fruit in a little warm water!

Did you know
Paw paw and pineapple are excellent for your digestive system due to the enzymes they contain (i.e. papain and bromelain respectively). Paw paw pips are also fantastic immune boosters. Dry bake them in the oven and put in a pepper grinder. Simply grind over meals!

Vegetable Feast
There is simply no substitute for these power packed, immune enhancing vegetables. Instead of preparing veggies in the typical bland way of boiling and steaming, get out of your comfort zone, let your creative juices swirl and discover how delicious vegetables really can be.

• Do as much pre-preparation as possible i.e. peel, de-core peppers, top & tail etc…. Place in sealed containers.
• Roast a variety of veggies in bulk using a little olive oil and herbs. Braai vegetables in foil next to your steak!
• Make veggie soups and freeze. Enjoy hot or cold!
• Always add vegetable-type ingredients to sandwiches – try cucumber, gherkin, lettuce, grated carrot, sliced mushroom, sweet peppers, pepper dews, etc…

SMART SHOPPING list for ideas of snacks and meals to eat on the run:

Some meals need a bit of preparation, e.g. supper: grilled fish with baked potato, mixed vegetables and a fruit (use the microwave to prepare the potato and the mixed vegetables, while grilling the fish, this meal should not take more than 15 minutes to cook). Cook in bulk and freeze starches such as barley and rice.

Fresh Fruit - the best snack – no mess, biodegradable wrapper and nutritious!
Dried fruit (watch portion sizes for weight control)
Fruit canned in juice or very light syrup (use occasionally only)
Low fat drinking yogurts and smoothies (These can be sipped while you are driving! Try new ultra-healthy Soya milkshakes (Woolworth’s))
Pure fruit juices or vegetable juices.
Small packets of unsalted mixed nuts (Watch portion sizes if concerned about weight). Try cashews, walnuts & almonds.
Small packets of mixed seeds (Watch portion sizes if concerned about weight). Try pumpkin seeds, linseeds, sesame & sunflower seeds.
Healthy bars e.g. Trufruit bar, Noogy Bars, Kellogg’s Special K & All Bran Bar Bokomo Breakfast bar, Woolworth’s Cereal bar, Granola bars, Weigh Less break out bars, Soya bars
Choosing a low fat bar: ideally the fat content should be as low as possible. If it’s a snack (preferably below 5g per bar). If the bar is substituting a meal, then the fat content can go up to 10g per bar.
Low fat baked muffins, fruit loaves, biscuits, rusks etc… (Bake low GI muffins in bulk & freeze. “Eating for Sustained Energy” by L Delport & G Steenkamp has great ideas)
Low fat, low GI crackers (provitas, ryevitas, digestive biscuits)
Low fat popcorn – high in fiber and easy to eat while on the run!
Low fat, low GI crunchy muesli cereal
Lite jam, marmite, mustard, fish paste
Lean biltong (ostrich or kudu)
Keep crudités (cut vegetable & fruit pieces) in a container, use fat free cottage cheese; cream cheese, hummus as a delicious dip.
Canned vegetables such as tomato and onion, sweet corn, peas & green beans (These can be enjoyed either hot or at room temperature)
Easy to open canned fish such as tuna; salmon; mussels; shrimp; pilchards (Just be sure to have mints or chewing gum close by!)
Bottled gherkins, pepperdews, relish, mustard and tomato sauce for spicing up sandwiches or salads.
Canned beans, peas and lentils of all types.
Textured vegetable protein products (Toppers, etc Just add boiling water!)
Sliced whole-wheat or rye bread, or rolls (freeze in portion sizes that you require, for example, take your daily portion out of the freezer every evening and store in the fridge, by morning the bread will have defrosted and be ready for toasting or for making those sandwiches)
Lean thinly sliced cold cuts or
Like-it-Lean products
Ostrich Russians, ham, bacon and Vienna’s
Ready-to eat low-fat frozen meals
Frozen fish, and calamari (plain no batter)
Skinned chicken breasts (pack into portions, pre-shred and freeze)
Low-fat salad dressings
Frozen vegetables

CONTENTS
STARTERS:
Avocado starter- 54
Chilled almond and chilli soup - 59
Exotic mushroom caviar with Phyllo parcels- 26
Crispy potato skins -61
VEGETARIAN:
Baby potatoes crowned with a mustard sauce- 48
Broccoli, mushroom and red pepper salad -55
Cabbage and apple salad -22
Crunchy papaya salad -62
Grilled tofu salad -28
Nutty rice burgers -68
Spiced chickpea dish- 43
Summer mint couscous- 44
Veggie kebabs -46
CHICKEN:
Chicken spaghetti bolognaise - 18
Chicken stroganoff -58
Chicken Tikka -49
Curried chicken- 25
Gourmet omelet- 65
Mediterranean couscous- 34
Sweet ‘n sour chicken olives - 45
MEAT DISHES:
Burgundy steak and mushroom pie- 56
Meaty hot pot -33
Ostrich burger -39
Sesame turkey and polenta- 42
Sweet ’n sour ostrich meatballs- 50
FISH / SEAFOOD
Grilled salmon, strawberry and
balsamic vinegar on wild rocket -27
Mexican fish and beans -36
Mushroom and tuna bake- 37
Smoked haddock pâté- 47
BREADS:
Banana apple bread -15
Lentil pumpkin loaf -67
Sweet potato bread -16
PASTA:
Chicken spaghetti bolognaise- 18
Creamy vegetarian pasta -17
Mediterranean pasta -19
Ostrich pasta -20
SMOOTHIES AND COCKTAILS:
Berry blaze smoothie- 24
Berry delight -52
Berry spritzer -21
Cedarberg smoothie- 52
Crème soda smoothie- 24
Dewdrop smoothie -51
Gluhwein -64
Immune booster- 31
Light mango cocktail- 21
Litchi smoothie -52
Oat surprise -38
Sunshine smoothie -51
Tropical mango smoothie -51
DESSERTS:
American French toast with honeyed fruit -53
Cherry delight / Mandarin delight -23
Pancakes and berry sauce -40
Pumpkin crème brulee -41
Chocolate date squares -60
Exotic almond fruit parcels- 63
Meringue baskets -35
Yogurt fruit jelly -31
FINGER FOODS AND LUNCH BOX IDEAS:
Caramelized onion and potato pancakes -57
Hummus -66
Lunch box revolution -70
Stuffed eggs -48
Low fat quiche- 32
FUN FOODS:
Chips -69
Health cells muesli- 29
Health cells pizza -30

to be continue....
Invest to our product today

Perfect Skin

2009-02-06T00:13:00.000-08:00

Welcome To Perfect Skin

Skin Care products and skin treatments specialize in top quality natural skin care products that are both effective and affordable. Our luxury range of skin creams and skin cream products are made from only the best ingredients and formulated to perfection from years of research. I suggest if you are looking for great skin products Don't wait any longer, bring back the life into your skin with our cream for skin products and start to reverse the ageing process.

BEST BREAST 60ml – Breast enhancement

Best breast is a breast skin cream that is applied to the breasts daily to firm tone, and enlarge the breasts. Best breast boasts fast results and using as directed, you can expect size gains of up to 1 cup size per month from this top quality breast skin product.

Usual price: ~~$49.95~~ Today's price: $39.95

Click here for more info.

MIRACLE MUD 60ml – Skin vitalization

This is nutrient and mineral rich skin treatments from the Dead-Sea mud, has been enriched with vitamins and minerals. When you apply this skin care to the face it will contract pores, vitalize skin and counteract the signs of ageing.

Usual price: ~~$39.95~~ Today's price: $24.95

Click here for more info.

NO MORE WRINKLES 60ml – Anti Wrinkle

This amazing cream for skin has an invigorating, smoothing, and anti wrinkle effect that is visible 30 minutes after application and still significant after 4 hours. Prolonged use of this skincare product will erase wrinkles permanently.

Usual price: ~~$49.95~~ Today's price: $39.95

Click here for more info.

NO MORE SCARS 60ml – Scar remover

This is an advanced topical stretch mark treatment that will help in the removal of stretch marks, scars, acne scaring, and skin blemishes. Also has the ability to remove scars visibility from the first 1 application.

Usual price: ~~$39.95~~ Today's price: $29.95

Click here for more info.

SEXY FEET 60ml – Foot care balm

If you spend a lot of you days standing on your feet, and you don’t take care of your feet they will soon become cracked and sore. Our foot care cream can help sooth cracked heels and eliminate foot calluses.

Usual price: ~~$39.95~~ Today's price: $29.95

Click here for more info.

ZIT BLASTER – Anti Acne

Zit Blaster, is the most advanced and effective anti acne skin cream products that are on the market. That will combat even the most extreme cases of acne in as little as 15 days, totally clearing the skin.

Usual price: ~~$49.95~~ Today's price: $39.95

Click here for more info.

Take back the control of your sex life!

2009-01-28T18:08:00.000-08:00

Take back the control of your sex life!
Now there is something that can give you complete control, something that gives you the ultimate intimate pleasure no man has ever before or will ever in the future and it is always ready and willing to be the ultimate lover.

What are the Rabbit Vibrators? Whats the Hype All about?
You may have seen them on "Sex And The City", and they have also featured on "Oprah"! But now we are making them accessible to every woman on the planet. The Rabbit Vibrators are a 7 inch imitation penis shaped transparent dildo vibrator. The Rabbit Vibrators has advanced I.C. Chip "Multi Function Variable Control Technology" that allows you perfect manipulation over your pleasure.

So its a Dildo Vibrator so what the big deal?
Well that’s just half of the story. The Rabbit Vibrators real innovation is in its rabbit attached to the side of the shaft; its gentle vibrating tingles and teases the out area of the vagina including the clitoris area. And when the dildo shaft moves up and down and right and left as it rotates it gently stimulates the G-Spot, and then when inner pearls that rotate near the base of the toy rotate, these stimulate the labia at the vaginal entrance. Now imagine, while all this is happening at once it is hard to imagine any woman not reaching multiple orgasm after multiple orgasm time and time again.

Sounds so good? Doesn't it?
Well actually these words cannot do it justice, it doesn’t even come close to 1% of how it feels!! We have had girls try it in our private trial rooms and we can’t even tell you the kind of sounds that come out of the rooms.

And yet there are even more advantages!
You set the power of the vibrations and you time your orgasms. Because the ergonomically designed Rabbit Vibrators come with special buttons which sit on top and face you when its inserted so you can increase or decrease the motions or rev up or bring down the vibrations. Not just that you could even alter the speed of the rotating to either softly tingle your G-Spot or explode it with sensations.

Now we know what you are thinking, you expected a vibrator that did all this to be really noisy and not very discreet... all the pearls moving around and the head rotating in different ways, along with the rabbit ears vibrating and pulsating, but actually it's really, very quiet. Even with all the elements in action, we can't believe how quiet it is. The classic Rabbit doesn't do as much and it's much louder. In fact it doesn’t even come close in comparison.

So what does it all add up to?
Retailing at over $80.00USD and in some other places, it's definitely a superior vibrator and it's a quality toy that will please you for years to come. Usually when you buy toys, some of them just aren't what you expected and they wind up sitting there collecting dust, well this is definitely not one of those toys.. It will be kept right there always in easy reach. So go ahead, Live out your fantasy’s, Explode with sensations and feel orgasms like never before.


	Rotation, Vibration, Flexible! Let this vibe take you all the way. Tantalizing clitoral pleasure with a soft sensual tongue that gently flitters & caresses. The SuperThruster moves up and down as well as spinning round and round taking you to a whole new orgasmic experience! Independently controlled shaft, independently controlled clitoral stimulator with vibration and an escalating & surging tip that gets further inside, feel the pulse and surge with the metal beads rotating round and up to hit the g-spot! Uses 4 AA Batteries (not included).


	You know you want it! Soft pink elephant head gently stimulates your clitoris, separate control to vibrate it slow to fast. Soft pink vibrator moves round and round with its own control to spin fast and faster while the 4 rows of metal beads inside the vibrator bring you to climax. Includes psychedelic lights to enhance the pleasure. With a soft jelly power oscillating tip - can it get any better? This is a most have for all ladies wanting the perfect orgasmic experience! Uses 4 AA Batteries (not included)


	PussyPal vibrator is perfect for beginners. This vibrator is a multi-speed twirling vibe with an incredible rabbit clit stimulator. There are separate controls for rotation and vibration. PussyPal is perfect for beginners but powerful enough to please even the most experienced enthusiasts. This item requires 4 AA batteries (not included). You've thought about it, read about it, talked to girlfriends about it, and fantasized about it forever. But until now, you haven't found the right vibe that you've felt comfortable experimenting with. Well ladies, the wait is finally over! Make your first intimate encounter a thrilling one with this incredible rotating vibe. It twirls, it twists, and massages deep inside for a mind blowing finish every time.


	Just What Dreams Are Made Of! Pink flexible vibrator can give you the most sensual stimulation and enjoyment as it moves up and down. It can go as fast or as slowly as you like with multi-speed control. It rotates, it vibrates and it also has realistic love-making sound button. With an elephant shaped soft & gentle tip to bring your clit to orgasmic pleasure. The entire body of the vibrator rotates and squirms to your own personal satisfaction. Independent controls and soft jelly covering makes this an extremely good value stimulator! The loose beads inside make for an even better orgasm as it thrusts deeper and deeper inside. Uses 4 AA Batteries (not included).

WhiteLight

2009-01-21T19:25:00.000-08:00

Do you have the time to go to a dentist? What about the patience? Are you willing to go through a week long or month long home-based teeth whitening procedure? If you answered 'No' to these questions, then the White Light teeth whitening system may just be the perfect teeth whitening solution for you.

The White Light teeth whitening system is a teeth whitening procedure you can do at home. The best thing about it is that White Light offers all the advantages of a laser teeth whitening procedure, while being quick, and easy to use.

WhiteLight™ is a revolutionary new system that incorporates light technology to whiten your teeth fast. The unique, patent pending WhiteLight™ system is designed to be used at home and is extremely easy to use. The advanced light combined with the specially formulated gel, rapidly removes surface stains and penetrates deep to remove embedded stains. So, if you want whiter teeth right now for a special event or simply want a fast way to brighten your smile —the WhiteLight™ system will give you the fast results you’ve been looking for!

WHAT'S INCLUDED:
• Light Transmitter
• Gel and Applicator
• Applicator Tip
• Advanced Dental Tray
• "Secrets To A Beautiful Smile" Booklet
• 2 Lithium CR2025 Batteries
• Note: there are two different colour gels, but both are the same.

FEATURES:
• Whitens in just 10 minutes!
• Simple to use
• Easy to maintain
• Perfect for use before weddings & other big days!

The White Light teeth whitening system is extremely easy to use. Even better, you can try out the system for only a few dollars for your first month. Refills for the White Light teeth whitening system are available everywhere so you're assured that you can continue using the system until you have reached the whiteness you want for your teeth. And once you have reached the desired whiteness level, you can continue using White Light once a month to maintain your teeth's whiteness.

Katia
10 minutes. How quick is that? ... The White Light system is quick, it’s easy and the price (is) very nice!

Jamela
It’s affordable, it’s fast, it’s something that you can do in the privacy of your own home, so all around it’s a wonderful product.

Amy
The White Light system was very convenient to use. I have a 3 year old and I do not have a lot of time on my hands. So if I can sit down during his nap time and very quickly do this for 10 minutes, it (would work) out very, very well.

2009-01-13T01:57:00.000-08:00

A 2 Z of Health and Beauty Online magazine on health and beauty, nutrition, fitness, skin care, weight loss and more.

Visit the Acne Skin Care Guide - It's the first step to a clearer complexion and greater self-esteem!

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Woman are you happy with your Bust size?!

2008-12-24T18:18:00.000-08:00

Woman are you happy with your Bust size?!

Women from all over the world ,from all ages dream about bigger breast.That is completely normal,because every woman dreams to feel beauty and show more of her beauty parlour.
It is not necessary to make painful,dangerous and expensive operations.Resolution is already here to have bigger bust.Now you can have wonderful breast with help of our product Bust36.
Clinical research shows that ,this product really works.

A thousand of women are joyful with this product and now they are happy with their new breast.

Your dream can come true to have big breast which looks like natural.Your luck knocks on the door,don`t miss it.You have to understand that this is the only quickly,easy and cheap way to make your dream real.

Make your breast bigger with Bust36,feel the real pleasure of your body.Let everyone take delight in your breast!