Hummus is a great source or protein, quite nutritious to snack on, and very easy to make.   I began using Chickpeas a couple of years ago, when I experimented with The Fat Smash Diet, as it was included in the list of approved foods to snack on.

I used to always buy hummus, but now I prefer to make my own, since it requires very few simple ingredients, and only takes a couple of minutes to complete.

I grow my own garlic and basil, so my hummus is also very fresh, and very inexpensive to prepare.

If you love hummus, you will love this original recipe, or you can add your favorite vegetables for variation, and share your experience with us.

Makes 1 1/4 cup of hummus.

Ingredients:

• 1 can Chickpeas (I used Progresso 20 oz)
• 5 large basil leaves (about 2 Tbs), chopped
• 2 cloves of garlic, peeled and quartered (one is enough if you prefer a lighter flavor)
• 1 Tbs lemon juice
• 1 1/2 Tbs olive oil
• 1 tsp Soy Sauce, low sodium
• 1/4 tsp black pepper, ground

Directions:

1. Drain the chickpeas over strainer, reserving 1 Tbs of the liquid.
2. Rinse under running water.
3. Place the chickpeas in a food processor, add remaining ingredients.
4. Cover and process until the mixture is smooth.
5. Serve with your favorite crackers, for dipping.

TIP:  This dip is also excellent with raw veggies, such as celery, cucumber slices, or peppers.

photo credit: cdsessums

I enjoy reading about natural ways of helping our body to stay healthy, heal itself, and even cure itself of various ailments.  The pharmacists in my family do not support my theory of homeopathic treatments, and have a rather very strong opposition towards these type of remedies.

However, I came across an article once, which stated that grapefruit juice does not mix well with some medications, and here is what my daughter told me from her professional medical knowledge:

“It is true that Grapefruit and grapefruit juice prevent metabolism of many medications and it would make sense that it also inhibits metabolism of other things.  However, I don’t believe that estrogen is metabolized by the CYP450 enzyme system in the liver as there are no food-drug interactions of estrogen replacement medications and grapefruit products”.

Grapefruit and grapefruit juice, being natural food items, are good for you for one thing, but could also be bad at other times.  This type of news  makes me think twice about other natural ways of healing, but then again, one should always check with a medical professional, before trying to treat themselves in any way, whether is it naturally or chemically.

My parents and grandparents had a broad knowledge of numerous herbs, and their myriad applications to treat the common cold, soar throat, headache, backache, skin conditions, and even prepare natural hair coloring products.

I am a strong believer is the power of garlic, and a bowl of homemade  chicken soup, plus lots of hot herbal tea with honey, to help the system fight the common cold.   If it will not help you,  it sure will not hurt anything.

Actually, my own pediatrician told me that the best cough syrup for children over 12 months old (children under 12 months should not consume honey), is a mixture of 2-1 ratio of honey and fresh lemon juice, administered by 1-2 teaspoons every couple of hours. I used this natural syrup on my children, and it was quite helpful, and it tasted good as well.

My mom would always prepare for us some hot Chamomile tea with honey, to sooth an achy stomach, or to calm us down before bed time.

A friend of mine from India, suggested a tea made out of hot water and 1/8 teaspoon of Turmeric powder, to get rid of laryngitis. It is not the most tasteful mixture, but I used it for about 3 days, and it definitely helped me to get my voice back.

Vick’s Vapor Rub is another “friend” of mine.  When my sinuses are really bothering me, I massage it gently, before bed time,  into my sinus area in my upper cheeks, cover that area with a warm, damp wash cloth and a heating pad, and it feels very soothing and relaxing, and definitely helps to clear the air passages, thus relieve stuffiness.

My neighbor told me that she chews on Peppermint leaves, rather than chewing gum.  I does create a nice refreshing feeling you your mouth.

Also, to prevent motion sickness, it is helpful to chew on fresh ginger root. And when flying with small children, to prevent their ears from popping, due to the change in air pressure, let them suck on a pacifier.  Chewing gum,  helps adults to avoid this temporary annoying discomfort.

My grandmother had a Linden tree in her yard, and picked off the blooms, sun dried them, and made tea from these,  to sooth an annoying dry cough.

However, once should be very cautious about herbs, and learn its origin, as some of these might be grown in less than healthy or even sanitary conditions, thus exposed to contamination.  

Herbs are not controlled by the FDA, so you have to do the homework before you buy them, and use them.

Your own herb garden is the best place to get your herbs from.

I would be curious to hear about your home remedies, which you have used and found helpful.  Please share them with all of us.

photo credit: craigCloutier

A while back I shared with you that I am following this wonderful  website , which provides numerous tips on “living green”.

I love nature, enjoy pesticide free gardening, and try to contribute to saving Mother Earth as much as possible, I promised to share some of their tips with you.

Here is one  I saved for you for today:

Avoid Chemical Pesticides

Read the full tip online

What?
Protect your family – and the environment – by avoiding the use of pesticides in your lawn and garden.

How?
Work with your eco-system, not against it.  Plant native and complementary plants.  Then weigh living with a few dandelions versus using a pesticide that could poison your child or pet.

Why?
Pesticides have been linked to cancer, birth defects and nerve system damage in humans.

Did You Know?
Most of our water sources are contaminated with pesticides.  Over 95% of river and stream samples, as well as over 50% of well samples, contain at least one pesticide.

Okay, But How Hard Is It?
As easy as keeping your yard safe for children and pets Two Smileys

I love gardening, and especially growing my own herbs to have on hand to use in my recipes.

One of the herbs I enjoy in my dishes, is fresh Basil.

Someone shared this recipe for a homemade vinaigrette, so I am sharing it here with you.

Fresh, homemade salad dressing is not only convenient, but also very refreshing.

Yields: 1 2/3 cups of dressing.

Ingredients:

• 9 Tbs white wine vinegar (plain or any other vinegar you have)
• 1 1/2 Tbs honey
• 1/2 tsp fine sea salt (or regular salt)
• 1 cup Extra Virgin Olive Oil, or Canola oil
• 3 Tbs chopped fresh Basil
• 3 Tbs minced fresh Chives

Directions:

1. Combine vinegar, honey and salt.
2. Whisk in the oil, until combined.
3. Stir in Basil and Chives.
4. Cover, and store in a refrigerator up to five days.

TIP: In case you do not have fresh Basil or Chives, you still can make a simple salad dressing by mixing some Extra Virgin Olive oil with vinegar, and adding some salt, pepper to taste, plus some dried Italian herbs, such as Oregano and Basil.

Chick Peas, also known as Garbanzo Beans, is very high in protein, thus an excellent food choice for vegetarians, vegans, and great for Fat Smashing Diet folks.

I prefer vinaigrette salads over the ones with mayo, and would easily choose many vegetables over some meats.  This Chick Peas Vinaigrette salad is just the perfect combination for me, and you might like it as well.

It is very easy and quick to assemble, and holds well for several days, refrigerated.  It is perfect for any occasion, such a party food, light lunch, or a healthful snack.

Ingredients:

• 2 cups of Chick Peas (I used 1 can of Progresso)
• ¼ cup red onion, finely chopped
• 2 cloves garlic, finely chopped (I used my “best on earth” garlic chopper)
• ½ cup of celery, finely chopped
• ½ cup red pepper, finely chopped
• ¼ cup yellow pepper, finely chopped
• 2Tbs fresh Italian Parsley leaves, chopped
• ¼ cup Red Wine Vinegar
• ¼ cup Extra Virgin Olive Oil
• Salt and Black Pepper, to taste

Directions:

1. In a medium bowl, combine  the chick peas, onions, garlic, celery, red and yellow pepper, and Italian Parsley.
2. Fold with a spoon to mix evenly.
3. Prepare the vinaigrette dressing by combining the Red Wine Vinegar and olive oil in a shaker, and mix well.
4. Pour over the vegetables.
5. Season with salt and pepper.
6. Refrigerate for an hour, or overnight, for the flavors to marry.

Wow….it seems like I was just working on my first post about The Fat Smash Diet, introducing you to the whole routine, and now we have completed all the most important steps, learned lots of great lessons about food and portion control, got into our daily exercise routine, and posses some great lessons for life.

That is a sure thing.

Don’t you agree?

These are our accomplishments:

• We have Detoxed our body
• Laid a super Foundation
• Constructed a routine
• Built a Temple for Life

All is left to do now is to “Practice what we Preached“, and if we slip and fall occasionally, we know that is fine and totally fixable.

We have the tools we need, the willpower to do it, and the determination to keep it up.  We already know the rewards.

Enjoy the New You!

Happy trails!

Stay happy and healthy!

Share all you have learned, with your family and friends!

photo credit: joannapoe

Super job!!!!

We are about to complete the Construction Phase of The Fat Smash Diet.

Time to compare notes with our conscience, and pat ourselves on the back for doing a great job, eating healthy and keeping in motion, and most of all feeling so much better.

We have been doing so well with all the fruits and vegetables, and controlled food portions, so in this phase it is time for some rewards.  Enjoy some of the SWEETS we have been avoiding.  However, we still need to keep in mind the portion size.  Instead of eating 5 cookies we should allow ourselves only 2-3.

Also, those of you who missed their alcohol, check out the selection below….surprise….you can now enjoy a glass of wine, or a beer, or a mixed drink.  Watch the volume!

Now that we trained our body to require smaller portions of food, but receive it more often (4-5 times per day), there is no need to go for the super-sized portions, seconds, or fill our plate to the rim.  Now we need to keep up with everything we learned and discipline ourselves not to fall back into the trap of bad eating habits.

If for any reason, you had some weak moments, and stopped following the plan, thus gained some weight back, do not panic, it can be fixed.

All you have to do to get back on track, is to go back to Phase I until you have lost the weight you gained back, then go an extra day on Phase I, then go back to Phase III.  Can’t get any easier!

In this phase, Dr. Smith is suggesting to dedicate one day per week to foods from Phase II, just to shake your body from its comfortable routine, which may also contribute to a greater weight loss.  He also suggests to do a “two-a-day” routine, which means double your daily exercise routine, one in the morning and one in the evening, to burn more calories.

In case some of you still did not decide to buy the book, I am providing you with a new list of foods for this phase.  Just remember that all the foods from previous phases are staying, and we are adding new ones.  That is the whole beauty of this Fat Smashing Diet.

Here are the additional selections of daily servings:

MEATS:
(portions are 5 oz, which is equivalent to a deck and a half of playing cards.  All these meats and fish are baked or broiled, NOT FRIED)

• Chicken without the skin
• Turkey  without skin
• Ground Beef:  EXTRA lean or ground sirloin
• Sirloin steak
• Lamb
• Turkey Sausage – 1 link
• Turkey Bacon – 2 slices
• Regular Bacon – 1 slice

SEAFOOD:

• Halibut, Tuna, Salmon, Snapper, Striped Bass, etc. – 3 oz. servings
• Shrimp – 4 large
• Mussels – 3 oz
• Oysters – 6-12
• Clams – 3

EGGS:

• 4 egg whites or
• 2 whole egg- scrambled, boiled, or poached

MILK and CHEESE:

• 3 cups of low-fat, skim, or soy milk
• 2 oz. of cheese (2 slices)

PASTA and BREAD:

• Whole wheat pasta – 1 cup
• Whole wheat/whole grain/pumpernickel bread – 4 thin slices
• Whole wheat/multi-grain English muffins – 1

DESSERTS:

(one dessert per day.  Cookies at the silver dollar size)

• Chocolate chip cookies – 3
• Gingersnaps – 4
• Oatmeal raisin cookies – 2
• Peanut butter cookies – 2
• Whole graham crackers – 2
• Low-fat ice cream – 1 scoop
  

AlCOHOL

(one choice of one serving per day )

• Wine – 6 oz
• Beer – 12 oz
• Mixed drink – 4 oz

SNACKS:

• Small brownie – 1
• Licorice – 1/2 of small pack
• Sherbet – 1/2 cup
• Chocolate Pudding, sugar-free, made with low-fat milk – 1/2 cup, plus 2 Tbs whipped topping
• Melba toast – 4 slices

EXCLUDED FOODS:

• White rice
• White Potatoes
• WhiteBread/English muffins
• White pasta
• White flour
• Pasties, donuts, Danish
• Cake
• Regular Soda
• Milkshakes
• Frappucinos or cappuccinos
• Cafe latte

Dips are still part of the “centerpiece” foods at parties. Everyone loves having a scoop of their favorite dip, surrounded by veggies or chips. It makes it easy to move around and socialize, while enjoying your food at the same time.

I already shared the ever so famous recipe for the original Buffalo Chicken Wing Dip, but recently I had an opportunity to taste a much lighter version of this dip, and I could not believe how great it tasted.

So, if you are still sticking to your New Year’s Resolution to eat healthier, here is a recipe for you to enjoy without feeling guilty.

Ingredients:

• 2 chicken breasts (cooked and shredded)
• 8 oz Fat Free Cream Cheese, softened
• ¾ cup Frank’s Red Hot Original Cayenne Pepper Sauce
• ½ cup shredded Low Fat Cheddar Cheese
• ¼ cup Fat Free Ranch Dressing
• ¼ cup Fat Free Oikos Greek Yogurt

Directions:

1. Preheat oven to 350 degrees.
2. Unwrap the cream cheese, place it in a microwave safe dish, and microwave for 10 seconds, to soften it.
3. Place cream cheese in a medium bowl, and stir until smooth.
4. Mix in Frank’s Red Hot Original Cayenne Pepper Sauce, Low Fat Cheddar Cheese, Low Fat Ranch Dressing, and Oikos Fat Free Greek Yogurt.
5. Add chicken, and mix until combined.
6. Scoop mixture into a casserole dish, and smooth the top with a spoon to even it out.
7. Bake it uncovered for 20 minutes, or until the mixture is heated through (do not overcook, as it will begin to separate)
8. Stir well and serve.

TIP. Best served with cut vegetables (carrots, celery, peppers),pretzels, crackers or baked tortilla chips.

If you prefer less spicy version, you may cut the cayenne pepper sauce to 1/2 cup.

photo credit: miikkahoo

I never thought I would like the taste of a veggie burger, so at first I purchased some frozen ones, Veggie Medley by Gardenburger , and realized that they were not as bad as I thought.  Since I am not really a hamburger lover, veggie burger earned my approval.

I like making my own food at home, since it allows me to control what goes into it, and enables me to modify the recipe to my taste.

I looked up some recipes for veggie burgers, and came up with this modified version to fit The Fat Smash Diet.

Ingredients:

• 3 tablespoons olive oil
• 1/2 cup fresh corn kernels or frozen, thawed
• 6 mushrooms, finely chopped
• 2 scallions, finely chopped
• 1/2 red bell pepper, finely chopped
• 1 clove garlic, finely chopped
• 1 teaspoon cumin
• Dash cayenne pepper
• 1/2 cup chopped fresh spinach
• 1 carrot, peeled and grated
• 3/4 cup brown rice, cooked
• 1 egg white
• Salt and pepper

Directions:

1. In a large skillet heat 1 tablespoon oil over medium high heat.
2. Stir in corn, mushrooms, scallions, and bell pepper.
3. Saute for 3-4 minutes.
4. Add garlic, cumin and cayenne and cook for 30 seconds.
5. Remove from heat and stir in spinach.
6. Add carrot and brown rice and stir to combine.
7. Add egg white and season with salt and pepper.
8. Add some quick oats or more brown rice, if the mixture does not hold together.
9. Shape mixture into 6 disks and place on a plate.
10. Cover and chill for 1 hour.
11. Heat 2 tablespoons olive oil in non-stick skillet and cook veggie burgers until golden on each side.

Tip: I like to eat these veggie burgers plain in Phase I and II, but in Phase III, there is a choice of whole wheat bread or whole wheat muffin to serve these on.  Veggie Burgers, just like brown rice, are now part of my new food list, which I learned to enjoy.

Congratulations!

We successfully completed the Detox  Phase of the Fat Smash Diet.

Didn’t the 9 days just fly by?  Aren’t you feeling better already?  I sure am; it feels great!

Phase Two is much easier than Phase one, in regards to food selection.  Even though we still continue with all the foods from Phase One, we are making new additions.  This phase lets us get back to many of the foods we were missing during the past nine days.  It still is very important to eat 4-5 smaller meals per day, and healthful snacks in between.

We must remember NOT to skip meals, and stick to the eating schedule we have set up for ourselves in Phase One.  We must keep up the good work with physical activities, to keep on smashing the fat, and building good habits.

Here are the additional selections of daily servings:

MEATS:
(portions are 3-4 oz, which is equivalent to a deck of playing cards.  All these meats and fish are baked or broiled, NOT FRIED)

• Chicken without the skin
• Turkey  without skin
• Ground Beef:  EXTRA lean or ground sirloin
• Sirloin steak
• Lamb

SEAFOOD:

• Halibut, Tuna, Salmon, Snapper, Striped Bass, etc. – 3 oz. servings
• Shrimp – 4 large
• Mussels – 3 oz
• Oysters – 6-12
• Clams – 3

EGGS:

• 1 whole egg- scrambled, boiled, or poached

MILK and CHEESE:

• 2 1/2 cups of low-fat, skim, or soy milk
• 2 oz. of cheese (2 slices)
• ½ cup of cottage cheese

CEREALS:

• Any unsweetened cereals – 1 cup of cold, or ½ cup of hot
• Sweeteners:
• 4 tsp of granulated sugar (or sugar substitute)
• 1 Tbsp honey

DRINKS:

• Coffee – 1 10oz cup, and 3 cups or herbal tea, and 5 cups of Club soda or 2 cans of diet soda, and 1 cup of iced tea (sweetened only with 2 packets of sugar substitute, or Lemonade made with real lemons and 2 packets of sugar substitute or 2 tsp of granulated sugar.
• Unlimited flavored seltzer or tonic water
• Unlimited tap of bottled water

SNACKS:

• 2 graham crackers and 2 tsp. low-sugar jelly
• 2 Tbsp raisins and 10 peanuts
• 2 gingersnaps and ½ oz cheddar cheese
• 2 small chocolate chip cookies
• 15-20 fat free Tortilla chips
• 4 animal crackers and 1 small orange
• 2 rice cakes topped with 1 tsp. peanut butter
• 1 cup unsweetened applesauce
• 8 halves dried apricots and ½ cup skim milk
• 6 saltines-type crackers with 2 tsp. low-sugar jelly

EXCLUDED FOODS:

• White rice
• White Potatoes
• Bread/English muffins
• White pasta or whole wheat pasta
• White flour
• Pasties, donuts, Danish, cakes,cookies, brownies,
• Candy
• Ice Cream
• Potato chips, corn chips, tortilla chips, popcorn
• Chocolate
• Bacon
• Sausage
• Alcohol
• Fried foods
• Fast Foods
• Regular Soda
• Sweetened juices from a bottle or can
• Milkshakes
• Frappuccino
• Café latte or cappuccino

TIP: Don’t forget to do some physical activity after dinner.  Also, remember your food portion size:  less is more!

Whenever you weigh yourself, do it in the morning just before stepping into the shower.  You will love your scale.