Easy Slow Cooker Poached Pears

This is an easy dessert that looks and tastes elegant. The natural sweetness of the pears complements the vanilla and cinnamon perfectly for a new family-favorite dessert. Start the pears before you begin making dinner and the house will be filled with the overwhelming, comforting aroma of vanilla, cinnamon and cloves. Top off your pears with an optional dollop of yogurt (or whipped topping) and a slight drizzle of honey to show off your plating skills!

Recipe: Easy Slow Cooker Poached Pears

Prep time: 15 minutes

Cook time: 2-4 hours on high

Yield: 4 servings

Serving size: 2 pear halves

Ingredients

• 4 pears
• 1 vanilla bean, split in half
• 1½ cups 100% apple juice
• 10 whole cloves
• 2 cinnamon sticks
• rind of 1 lemon
• ¼ cup chopped walnuts
Optional*:
• Greek yogurt or whipped topping
• honey
• additional cinnamon
• *Optional ingredients are not included in nutrition calculations.

Instructions

1. Peel each pear and slice them in half lengthwise. Place the halves cut side-down in the slow cooker.
2. Place each vanilla bean half on a cutting board. Hold the end of one bean and drag a paring knife away from you along the bean pod to scrape off the vanilla. It will build up on the blade of your knife, so carefully wipe it off. Repeat with the other half.
3. Add the vanilla bean seeds, empty pod, apple juice, cloves, cinnamon sticks, and lemon rind to the slow cooker. Cover and cook on high for 3-4 hours, depending on your slow cooker.
4. The pears should be dark in color (due to the cinnamon stick and vanilla bean) and very soft, so a paring knife should easily pierce through the thickest part.
5. Carefully remove the pears with a slotted spoon or flexible spatula and reserve on plate. Strain the cooking liquid through a fine sieve into a small saucepan.
6. Simmer the liquid for about 10 minutes, or until it has reduced by about half. Add the walnuts and cook for 1 to 2 minutes to candy them slightly, then remove from the heat.
7. Place each pear half on a small rimmed plate or bowl, and evenly spoon the walnut syrup over each pear half.
8. Add an optional dollop of Greek yogurt or whipped topping, a drizzle of honey, and/or and extra dusting of cinnamon.

Nutrition Information

Per Serving: (2 pear halves)

Calories: 194

Calories from fat: 47

Fat: 5g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 6mg

Carbohydrates: 39g

Fiber: 6g

Sugar: 27g

Protein: 2g

SmartPoints: 4

Source: http://www.skinnymom.com/recipe-easy-slow-cooker-poached-pears/

Berry Smoothie Bowl with Toasted Coconut

Smoothie bowls are all the rage right now, and why not? They’re a delicious, aesthetically-pleasing way to eat your smoothie rather than drink it! Plus, you won’t have to blend up all the fruit and instead enjoy each one separately. This beautiful recipe calls for lots of fruit, some yogurt, almond milk, chia seeds and coconut for a tasty breakfast you’ll make again and again. One serving contains 12 grams of fiber, 16 grams of protein and only 280 calories!

Pro tip: This recipe makes two servings. If you’re saving the second portion for the next morning, re-blend the smoothie mixture with one cup of ice to thicken it again.

Recipe: Berry Smoothie Bowl with Toasted Coconut

Cook time: None minutes

Yield: 2 servings

Serving size: 8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds

Ingredients

• 1 cup plain, nonfat yogurt
• ¼ cup unsweetened almond milk
• ½ banana, frozen
• ½ fresh banana, sliced (to top the bowls)
• ½ cup strawberries, frozen
• ¼ cup fresh strawberries, sliced (to top the bowls)
• ½ cup blueberries, frozen
• ¼ cup fresh blueberries (to top the bowls)
• ⅓ cup frozen raspberries
• 2 tablespoons unsweetened coconut
• 2 teaspoons chia seeds

Instructions

1. Place the coconut in the center of a microwave safe plate, and microwave in 30 second intervals, turning the coconut over until browned and toasted.
2. Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. The blended mixture will be thicker than a smoothie.
3. Pour 8 ounces into two bowls and top each bowl with the remaining sliced bananas, strawberries, blueberries, and 1 tablespoon of toasted coconut and 1 teaspoon of chia seeds.

Nutrition Information

Per Serving: (8-ounces + 1 tablespoon coconut + 3 slices banana + 1 sliced strawberry + 2 tablespoons blueberries + 1 teaspoon Chia seeds)

Calories: 280

Calories from fat: 64

Fat: 7g

Saturated Fat: 2g

Cholesterol: 5mg

Sodium: 89mg

Carbohydrates: 45g

Fiber: 12g

Sugar 23g

Protein: 16g

WWP+: 7

SmartPoints: 10

https://www.skinnymom.com/recipe-berry-smoothie-bowl-with-toasted-coconut/

How to Get Skinny in a Week

Are you scheduled to go on a trip where you'll have to put on a bathing suit or are you desperately trying to fit into a bridesmaid dress before your friend's big day? If you want to achieve permanent weight loss, long term gradual weight loss through diet and exercise is the best option. However, if you need to look slim and only have a week to do it, there are some guidelines you can follow. Read on for tips and tricks on how to get skinny in a week.

1

Cut down hard on non-water drinks. One way to get rid of those pesky extra calories is to replace unhealthy drinks with water.

• Sports drinks, sodas and alcoholic beverages don't satisfy hunger and just add empty calories.
• Even diet drinks can have negative consequences on your weight. Research has shown that diet soda is linked to weight gain
• Drinking two 8 oz. glasses of water before each meal will help you to fill up your stomach so that you don't overeat
• Purchase a refillable water bottle and bring it with you wherever you go. That way, you can continue to hydrate yourself throughout the day without going for sugary drinks or sodas.

2

Reduce the amount of white grains and dairy products in your diet. By eliminating foods that cause bloating, you will be able to look skinnier in no time

• Carbohydrates cause bloating, especially around your stomach where it will be most visible.
• Simple carbohydrates are also easier to digest, so they leave you hungrier even though you've consumed plenty of calories.
• Dairy can cause bloating if you have lactose intolerance or allergies. If this happens to you, switch to dairy substitutes. However, if you don't have this symptom, milk can be a healthy part of your diet.

3

Eat fiber. Having a lot of fiber in your diet helps you feel full sooner and for a longer period of time. It also moves fat through the digestive system so that less of it is absorbed into your body

• Swap out your morning bowl of cereal with oatmeal or some fat-free yogurt sprinkled with flaxseed instead.
• Instead of pasta, add fiber rich foods like lentils, dry beans and vegetables to your diet.

4

Eat plenty of vegetables. Complex carbohydrates in vegetables are digested more slowly than the carbohydrates in pizza and bread

• Vegetables also have a lot of water, so they help get rid of excess water weight.
• Because vegetables are high in volume but low in calories, eating them will help you feel full faster while consuming less calories overall.

1. 5
   Skip dessert. Not only does dessert usually add extra calories when you are already satisfied and full, the high amounts of sugars and carbohydrates can also lead to bloating

   • If you have a craving for something sweet, opt for fruit or a small square of dark chocolate instead. Dark chocolate is good for you!
   • Avoid places that can trigger your sugar cravings such as your favorite bakery, restaurant, the bakery section of the grocery store, or the candy section of the drugstore.

   
   

6

Slow down when you eat. When you lead a busy lifestyle, you often end up wolfing down food in your car, at your desk or while standing. This doesn't allow your body to let you know when it's full

• When you eat slower, you give your brain the time to communicate with your stomach and tell you that it's time to stop eating.
• When you feel satisfied with your meal, stop eating.

7

Restrict calories. In order to lose weight you need to remove calories from your diet responsibly.

• A reasonable caloric goal for each day is about 1,200-1,500 in order to steadily lose weight
• Even though you're cutting calories, it is important to make sure that you are still getting the nutrients you need. Cut out foods that don't offer many nutrients (sugary drinks, desserts, and junk food) and make room for fresh vegetables, fruits, and lean meats.
• If you cut your calorie intake too severely, your body will go into starvation mode and store more fat.

Source: http://www.wikihow.com/Get-Skinny-in-a-Week

Quinoa Banana Pancakes

Who knew quinoa was the new oatmeal for baking?! It makes the perfect pancake consistency, and bananas only make the pancakes that much healthier. Only 220 calories in 3 fluffy pancakes? Yes, please! Be mindful of your portion sizes, though… it’s easy to let pancakes get out of control with big pours. Is Jack Johnson’s “Banana Pancakes” playing in the background yet?

Recipe: Quinoa Banana Pancakes

>Prep time: 10 minutes

Cook time: 8 minutes

Yield: 4 servings

Serving size: 3 pancakes with 1 Tbsp maple syrup

Ingredients

• 1 cup cooked quinoa, cooled
• 1 cup + 1 tablespoon skim milk
• 1⅓ cup white whole wheat flour
• 1 tablespoon brown sugar
• 2/3 cup liquid egg whites
• 2 bananas, mashed
• 1 teaspoon vanilla
• 1 tablespoon stevia (or your favorite sweetener)
• 4 tablespoon Maple Grove Farms® Sugar Free Maple Syrup

Instructions

1. Cook quinoa according to package directions. Allow it to cool slightly.
2. In a large bowl, combine quinoa, milk, wheat flour and brown sugar.
3. In a small bowl, mash bananas and stir in vanilla and stevia. Add to quinoa mixture.
4. In a medium-size bowl, beat egg whites on low speed until they are fluffy. This might take 2-3 minutes.
5. Using a spatula, fold egg whites into quinoa mixture.
6. Spray a medium-size skillet with nonstick cooking spray and place over medium heat.
7. Using a ⅓ measuring cup, pour batter into skillet. Flip each pancake after cooking for 3-4 minutes on each side or until batter starts to bubble.
8. Top 3 pancakes with 1 tablespoon syrup.

Nutrition Information

Per Serving: 3 pancakes with 1 Tbsp maple syrup

Calories: 269

Calories from fat: 10

Fat: 2g

Saturated Fat: 0g

Cholesterol: 1mg

Sodium: 128mg

Carbohydrates: 55g

Fiber: 7g

Sugar 11g

Protein: 14g

Calcium: 10mg

Iron: 12mg

WWP+: 7

http://www.skinnymom.com/quinoa-banana-pancakes/

10 Proven Benefits of Blueberries

Blueberries are sweet, nutritious and wildly popular.

Often labelled a “super-food,” they are low in calories and incredibly good for you.

They are so tasty and convenient that many people consider them to be their favourite fruit.

Here are 10 health benefits of blueberries that are supported by research.

1. Blueberries are Low in Calories, But High in Nutrients

The blueberry is a flowering shrub that produces berries that are colored blue to purple, also known as blueberries.

It is strongly related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small, around 5-16 millimeters (0.2-0.6 inches) in diameter, and have a flared crown at the end.

They are green in color at first, then change to blue-purple as they ripen.

These are the two most common types:

1. Highbush blueberries are the most commonly grown species in the US.
2. Lowbush blueberries are often referred to as “wild” blueberries. They are typically smaller and richer in some antioxidants.

This is what typical blueberries look like:

Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains :

• Fiber: 4 grams.
• Vitamin C: 24% of the RDA.
• Vitamin K: 36% of the RDA.
• Manganese: 25% of the RDA.
• Then it contains small amounts of various other nutrients.

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

Bottom Line: The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.

2. Blueberries are the King of Antioxidant Foods

Antioxidants are important.

They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.

Blueberries are believed to contain the highestantioxidant capacity of ALL commonly consumed fruits and vegetables.

The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids.

One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects.

They have been shown to directly increase antioxidant levels inside the body.

Bottom Line: Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.

3. Blueberries Reduce DNA Damage, Which May Help Protect Against Ageing and Cancer

Oxidative DNA damage is part of everyday life.

It is said to occur tens of thousands of times per day, in every single cell in the body.

DNA damage is part of the reason we grow older, and it also plays an important role in the development of diseases like cancer.

Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.

In one 4-week study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day.

At the end of the study, oxidative DNA damage due to free radicals was reduced by 20%.

These findings have also been supported by smaller studies using either fresh or powdered blueberries.

Bottom Line: Several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.

4. Blueberries Protect Cholesterol in The Blood From Becoming Damaged

Oxidative damage is not limited to our cells and DNA.

It is also problematic when our circulating LDL lipoproteins (the “bad” cholesterol) are oxidized.

In fact, oxidation of LDL is a crucial step in the heart disease process.

Fortunately for us, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL.

A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks.

Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins.

Bottom Line: The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.

5. Blueberries May Lower Blood Pressure

Blueberries appear to have significant benefits for people with high blood pressure (hypertension), a major risk factor for some of the world’s leading killers.

In one study, obese individuals at a high risk for heart disease noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks.

Other studies have found similar effects, especially when looking at post-menopausal women.

Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive.

Bottom Line: Regular blueberry intake has been shown to lower blood pressure in numerous studies.

6. Blueberries May Help Prevent Heart Disease

Again, eating blueberries may lower blood pressure and oxidized LDL.

However, it’s important to realize that these are risk factors, not actual diseases.

What we really want to know is whether blueberries help prevent hard end points like heart attacks, which are the world’s biggest killer.

In a 2013 study on 93,600 nurses, eating plenty of anthocyanins (the main antioxidants in blueberries) was linked to a 32% lower risk of heart attacks.

This was an observational study, so it can not prove that the blueberries caused the reduction in risk, but it seems likely given the known beneficial effects on risk factors.

Bottom Line: There is some evidence that regular blueberry consumption can help prevent heart attacks.

7. Blueberries Can Help Maintain Brain Function and Improve Memory

Oxidative stress can accelerate the brain’s aging process, having negative effects on brain function.

According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence.

They appear to directly interact with aging neurons, leading to improvements in cell signalling.

Human studies have also shown promising results.

In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function.

A six year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years.

Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

8. Anthocyanins in Blueberries Can Have Anti-Diabetic Effects

Blueberries are moderate in sugar when compared to other fruits.

One cup contains 15 grams, which is equivalent to a small apple or large orange.

However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.

Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract.

In a study of 32 obese subjects with insulin resistance, a blueberry smoothie caused major improvements in insulin sensitivity.

Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world’s biggest health problems.

Bottom Line: Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.

9. Substances in Them May Help Fight Urinary Tract Infections

Urinary tract infections are a common problem in women.

It is well known that cranberry juice can help prevent these types of infections.

Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice.

These substances are called anti-adhesives, and help prevent bacteria like E. colifrom binding to the wall of the bladder.

Blueberries haven’t been studied much for this purpose, but chances are that they have similar effects as cranberries.

Bottom Line: Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.

10. Blueberries May Help Reduce Muscle Damage After Strenuous Exercise

Strenuous exercise can lead to muscle soreness and fatigue.

This is driven, in part, by local inflammation and oxidative stress in the muscle tissue.

Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance.

In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.

Take Home Message

It is clear that blueberries are incredibly healthy and nutritious.

The fact that they are sweet, colorful, and can be enjoyed both fresh and frozen, is just a tasty bonus.

http://authoritynutrition.com/10-proven-benefits-of-blueberries/