28 Day Detox starts now!!!

So, posted below is Dr. OZ 28 day detox. It just gives the basics, and something to try different each week. As far as I go, I will be eating normal foods, but not adding any sugar, or eating any candy/cake/cookies or other sugary treats/drinks. Throw away the Halloween Candy!!!!!! It will tempt you and play games with your mind! If you are like me, you will eat other, healthier alternatives, but then go back and forth, until you end up eating it any way, plus the extra calories of the other foods. Just throw it away!!! I will be keeping track of my calories on www.calorieking.com, and will share my daily thoughts and comments on my facebook page. Feel free to add me under 'Candice Ekberg' and share your thoughts and comments! Good luck to all who join me!!!

WEEK 4 - Trick your taste buds

Using fresh spices and herbs can trick taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla or allspice to your coffee, cereals and baked goods.

Week 3: Use Alternative Sweeteners

Instead of sugar, try using the following alternative sweeteners:

Stevia

Non-caloric herb from Paraguay
Very sweet with slight licorice taste
Found at health food, specialty and grocery stores with the dietary supplements – not with sweeteners.

Agave Nectar

Made from blue agave cactus grown in Mexico
High in calories, but you only need a very small amount
Found at vitamin stores.

WEEK 2 - Eliminate Hidden Sugars

Hunt down hidden sugars hiding in your cabinets and pantry. Throw away foods containing high amounts of added sugars, everything from tomato sauces to ketchup to peanut butter. Be especially wary of low-fat items as they often contain more sugar to make them taste better.

When purging your kitchen, be on the look out for these names:

Fructose
Maltose
Sorbitol
Evaporated cane juice
Syrups
Xylotol
Sugars ending in "ol" or "ose"

Dr. OZ's Sugar Detox - WEEK 1 - DETOX

Take a deep breath – you’re not going cold turkey. Cut back on the amount of sugar you add to foods (no more than a teaspoon!) Instead of buying and consuming processed foods that include sugar, try buying healthier alternatives – like whole wheat cereals – and adding 1 tsp. of sugar. This puts you in control of the amount of sugar you’re consuming.

28 Day Sugar Detox...

So like many of you, I too struggle and need some one to be accountalbe to. This being said - Starting Monday November 2nd, I am going to do (and I say DO, not try, because then that would give me a loop hole) a 28 day sugar detox. Sugar is my biggest weakness, and research is showing more and more bad things about it. I invite any one who wants to join me in this... I will post more info, and hope to maybe even attemp video blogging. And like I said above, I too need someone to be accountable to, so it is my goal to post on here every day how things are going, so if you see me, please follow up with me - and don't be affraid to be blunt - I know I am not! :) Good luck!

Back To School

It's that time of year were we wonder where Summer has gone, and are looking forward to the cooler temperatures! Many of you have sent your kids back to school and are enjoying a little quiet around the house! But as soon as they get home, I'm sure all chaos can break loose, and while I don't have school aged children, I remember always coming home from school hungry. So to keep our kids healthy (as well as ourselves) I though I would share a few easy and quick after school snacks.

Deli Wraps:

Tortilla (whole wheat will always be healthier)
1 Tbsp Light Cream Cheese
2-4 slices of Deli meat (Turkey is my favorite)
lettuce
mustard

spread cream cheese on tortilla, place meat, then other desired toppings, then roll up and cut into inch slices!

This can also be done with peanut butter and bananas - just spread the peanut butter, then place the banana and wrap it up and slice!

These are both fun to eat with tooth picks!

Bean Salsa:

1 can of black beans
1 can corn
1 can black eyed peas
1 can diced tomatoes(or 3 fresh diced)
1 green pepper - diced
1/4 purple onion - diced
bottle of Italian dressing - I use light

combine all ingredients. Mix in enough dressing to wet all ingredients. Use tortilla chips for dipping! (I like Don Juilo brand - 5g fiber per 8 chips!) Will keep in air tight container in fridge for up to a week!

Cream Cheese Apple Dip:

1 stick of cream cheese
1 cup of brown sugar
Heath Toffe bits or raisins

Blend all together till creamy

Slice up Granny Smith apples to dip!

Do you have a hard time getting your kids to eat whole wheat bread? This dip is also good on whole wheat toast, as well as cream cheese or a light butter spread with a sprinkle of cinnamon and sugar! Whole wheat is great because of the higher fiber and protein content. Your body doesn't burn through it as fast, so you stay fuller longer!

Frozen yogurts-to-go are a great alternative to popsicles or ice cream. Even frozen grapes, berries, and melon are a fun treat!


BACK TO SCHOOL SPECIAL:

We have recently finished our basement, and I am now moving my personal training to my home! I just want to thank Rusty and Kim at Achieve Fitness for brining me in and letting work there! It was a great place to get started, but with a growing family, this is something I have always wanted to do.

For the month of September I will be offering training sessions for $15 for 1 full hour. If you want me to come to your home, it will be $20 for an hour.

This includes nutrition, cardio training, weight training - what ever you feel you need help with! Just give me a call at 801-556-6335 or email me at ILuvtnf@aol.com

Thanks everyone and have a great day!

Mormon Muffins

Hi again! I like to make the 'Mormon Muffins' from the Greenery Restaurant in Ogden, and have had a few people ask me about the recipe, so here is the original!
As always, I like to adjust it for a healthier version which is noted below with nutrition info. And remeber that it has to sit refrigerated over night to soften the bran. Enjoy!


Ingredients: -- *indicates healthy adjustment

2 c. boiling water
5 tsp. baking soda
*1 c. shortening -- *I use 2c. apple sauce-low fat & very moist
2 c. sugar
4 eggs
*1 qrt buttermilk -- * Use 1% or non fat
*5 c. flour -- *I use 2c flour, 1.5c wheat flour, 1.5c ground oatmeal
1 tsp. salt
4 c. All Bran Cereal
2 c. 40% Bran Flakes (raisin bran)
1 c. walnuts (chopped) - optional

Directions:
Add soda to boiling water and set aside. Whip shortening and sugar until light and fluffy. Add the eggs slowly. Mix well. Add the buttermilk, flour, salt and mix again. Add the soda water very slowly. Gently fold the cereals and the walnuts into the mix.

Spoon 1/8 cup into greased muffin tins. Bake at 350 degrees for 25 minutes. Let cool for 5 minutes.

Muffin mix must sit in the refrigerator over night before baking. Muffin mix will last one week, covered and refrigerated. Yields 4 dozen muffins.

***Nutrition Info (for healthy version)***

1 muffin = 100 calories, 1g fat, 18mg cholestrol, 112mg sodium, 23g carbs, 3g fiber, 12g sugar, 3g protein.

Bunco Recipes

I hosted Bunco the other night and had several request for the recipes I made - I am not claiming any of these are healthy, but they are good! :)

Teriyaki Chicken:
(about 1-2lbs - I doubled for the amount I made)
1 c. Soy Sauce
1 c. water
3/4 c. brown sugar
green onions diced
garlic to taste

throw together in bag and marinate over night


Fried Rice:

1 Pot of steamed white rice
1/2 package of peas and carrot mix
4 scrambled eggs
~1/2 c soy sauce (to taste)
optional - packet of fried rice mix
mix all together in wok
I add water as I go to keep it moist

Egg Drop Soup:

3c. Chicken Broth
salt to taste ( I had waaaay too much salt in mine)
1/8 tsp pepper
1 TBSP cornstarch
2 TBSP Cold water
1 egg slightly beaten
1 chopped green onion
-Boil Chicken broth and salt and pepper
-dissolve cornstarch in cold water- pour into broth
-slowly stir in egg (reduce heat before)
-sprinkle with green onion

Giant Chocolate Chip Cookies:

Pull out 2 sticks of butter and 2 eggs 1/2 hour beofre starting - you want these at room temperature

2sticks of buter - beat on low till creamy
mix in:
3/4 c. sugar
3/4 c. DARK brown sugar
2 eggs
2 tsp vanilla ( I used real)

Slowly mix in by hand dry mixture:
3 c. flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt (if using salted butter - 1/2 tsp if not)

Add in a bag of dark, or semi chocolate chips (I used semi)

Use ice cream scoop to make em big! Bake at 400 for 10 - 12 minutes depending on how doughy you like 'em - enjoy!
( I won't give out the nutrition content for these ;)

Angle Food Cake:
1-1/2 c egg whites (10-12 large) - be super careful when straining yolk - can't have any fat in there!
1-1/2 c sifted powder sugar
1 c sifted cake flour or all purpose flour
1-1/2 tsp cream of tartar
1 tsp vanilla
1 c sugar

Allow egg white to stand 1/2 hour at room temp
sift powder sugar and flour together
add cream of tartat and vanilla to egg white - beat on med- to high speed until soft peaks start to form (takes about 5 min)
Gradually add granulated sugar ( about 2 tbsp at a time)
keep beating until stiff peaks form - takes another 5-10 minutes
slowly hand mix in the flour/sugar mixture - keep turning over till all is wet
Pour into UNGREASED 10" tube pan or 2-3 loaf pans
Bake on lowest rack for 40 - 45 min - immediatley invert pan when done.

Let cool and enjoy with fruit!


So there ya all go - hope you all enjoy - let me know if you have any questions!