Carrot Muffins

Dear Readers,

I am sure you are wondering what baked item you can bring to an Easter brunch. Many of use rush to the bakery for those decadent sweet treats. However, if you are watching your caloric and fat intake this is not a choice. Try my carrot muffins they are flavorful from all the earthly ingredients. Also, I prefer small muffins because they are portioned size. Usually a bakery muffin in 3 servings in one. Look below at the over sized muffin (bran) to the correct size (blueberry).



I really like flavorful muffins because you do not have to worry about extra calories from frosting. Just be careful what you put on your muffin. If muffins are baked correctly you may not even need a spread on it. If you feel you do, I go for 1/4 tsp of organic fruit jam or 1/4 tsp natural peanut butter.

Recipe Carrot Muffins:
Servings: 15

1 orange
1 lemon
3/4 cup golden raisins
3 medium eggs
1 1/4 cups dark brown sugar
2 1/2 cups carrots, finely grated
1 cup self- rising flour
1 tsp cinnamon
1/2 tsp ground ginger
1 tsp baking soda
1/4 tsp salt
1 cup ground almonds
1/4 cup walnuts, roughly chopped

Directions:
1- Preheat the oven to 350 degrees.
2- Line the muffin pan with cupcake wrappers.
3- Grate the zest of the orange and the lemon and set aside. Squeeze the orange juice into a bowl and add the golden raisins to the juice. Set aside.
4- Whisk the eggs and sugar with the orange and lemon zest using a standing mixer for five minutes until full of air. Add the grated carrot and beat to incorporate.
5- Slowly add the spices, salt, ground almonds, baking soda, and flour, then quickly mix until all the ingredients are combined.
6- Using a spatula, mix in the golden raisins with the remaining orange juice. Then add the walnuts until everything is well incorporated.
7- Pour the batter into the muffin pan about 3/4 of the way up. Bake for 20 minutes.
8- Cool and enjoy.

Grilled Flank Steak

Dear Readers,

Below is a great recipe for grilled flank steak. I actually created this recipe a few years ago and use it all the time. The key is to make sure you marinate the meat for at least 4 hours and do not overcook the meat. Cooking meat is a challenge but the more you do it the easier it is. I recommend purchasing a food thermometer and using that as your guide and tool. I like the electric ones that show you when the meat is rare to well done. I am testing a few right now. I will let you know when I find the perfect meat thermometer. Enjoy the recipe.


Ingredients:

3 lbs flank steak (lean, London broil)
1 tablespoon Dijon mustard
1 garlic clove
¼ teaspoon black pepper corns
1 tablespoon teriyaki sauce
¼ cup chicken broth
2 bay leaves
¼ teaspoon salt
1 teaspoon garlic powder
2 teaspoons olive oil

Preparation:

Wash and trim extra fat off the meat and then pat dry. Crush the garlic and set aside into a small bowl. In a large zip lock bag, place the meat, Dijon mustard, garlic, black pepper corns, teriyaki sauce, chicken broth, olive oil, and bay leaves. Marinate the meat for 4 hours before cooking.

Instructions:

Turn the heat on medium and place meat in a grill pan. The side facing up, sprinkle some garlic powder and let cook for 4 minutes. Turn the meat and on the side facing up sprinkle garlic powder and salt. Pour the remainder of the liquid from the bag on the meat and cook for another 4 minutes until the meat is medium. Serve

Product Finds- Grill Pan

Dear Readers,

I am testing out many different types of cooking appliances and tools. I am slowly getting new things and I will let you know my opinions on them. About a year ago I received a panini/griller. I thought the concept was great since I live in a small space and I grill all the time. The griller itself came with grill inserts and smooth inserts. Both inserts are non-stick. The clean up is horrible and food particles stick to the inserts even when you scrub them. I knew I had to find something else and fast.

I came across the All-Clad Grill Non stick pan. It is the best grilling pan I have ever used. Nothing sticks to it and clean up is so simple. I grill everything from fruit and vegetables to fish and meat. You can purchase this pan at William Sonoma, Macys, Bloomingdales, Bed & Bath, and even Ebay. It's a great buy and you will use it forever.

Below is internet address to the pan..you can see the image and price..


http://www.bedbathandbeyond.com/product.asp?order_num=-1&SKU=13920893

Some information:
All-Clad Nonstick 13" x 20" Grande Grille

Grill right across two burners on your stove top with this heavy gauge hard coat anodized aluminum grill with a nonstick interior. Two solid cast stainless steel handles make it easy to move from the burners right after grilling. Measures 13" x 20". Lifetime warranty. Hand wash only

Tastiest Turkey Burger Around

Dear Readers,

Spring is here and when it's warm the BBQs come out. I love to grill fruit, vegetables, and lean proteins. To be honest with you I do stay away from beef burgers, sausages, and hotdogs. I know they are staples for many BBQs but I have found ways for myself to enjoy different versions of these food items. I am not saying to avoid hotdogs and hamburgers at all costs. For some people with dietary issues like myself, I just cannot consume them at all. So I have found ways to make meals that are juicy and flavorful. For all of you that love that beefy hamburger and hotdog just try one of my BBQ recipes. You may be surprised.

Ok so lets tackle the hamburger. I cannot consume red meat so I tried ground chicken and turkey. Helpful hint ground chicken really isn't that much healthier than let's say a 85% lean. Look at this chart:

Ground Chicken Patty from thedailyplate.com
Calories 170 Calories from Fat 90


--------------------------------------------------------------------------------

% Daily Value *
Total Fat 10g 15%
Saturated Fat 3g 15%
Cholesterol 120mg 40%
Sodium 70mg 3%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 0%
Protein 19g 38%

--------------------------------------------------------------------------------
Ground Beef 85% Lean caloriecount.com
Nutrition Facts
Serving Size
1 serving ( 3 oz ) (85.0 g) 1 patty ( yield from 1/4 lb raw meat ) (77.0 g)

Amount Per Serving
Calories 213 Calories from Fat 118
% Daily Value*
Total Fat 13.2g 20%
Saturated Fat 5.0g 25%
Trans Fat 0.9g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 5.7g
Cholesterol 77mg 26%
Sodium 61mg 3%
Total Carbohydrates 0.0g 0%
Protein 22.0g


So I pick ground turkey breast and I make my own patties. If you do not purchase turkey breast and just get turkey you are getting a mixture of white and dark meat. So make sure you look for that key work turkey breast. I am aware that this selection of meat can be dry since the fat content is lower. Here are the nutritional stats:

Ground Turkey Breast caloriecount.com
Nutrition Facts
Serving Size 4 oz (112.0 g)

Amount Per Serving
Calories 170 Calories from Fat 81
% Daily Value*
Total Fat 9.0g 14%
Saturated Fat 25.0g
Cholesterol 90mg 30%
Sodium 200mg 8%
Total Carbohydrates 1.0g0%
Protein 20.0g

I have worked with the ground turkey making the meat at flavorful as possible. I finally came up with a great recipe. At your next BBQ try my recipe. You will love it!

Turkey Burger Servings: 4

Ingredients:
1 lb ground turkey meat (preferably organic, no antibiotics)
1 tsp fresh rosemary (chopped)
1 tsp fresh sage (chopped)
1/4 tsp dried thyme
1 tsp garlic powder
1/4 tsp salt
1/4 tsp ground pepper
1 tsp worcestershire sauce
1 tsp Dijon mustard
1 tsp seasoned salt (this is for sprinkling on top of the patties)

Directions:
Place the ground turkey and the rest of the ingredients into a bowl. With your clean hands work the meat and ingredients together until everything is well incorporated. Make 4oz patties and set aside. Turn the grill to medium heat and place the patties on top. Sprinkle seasoned salt on each side of the patty and cook for 8 minutes on each side. After 16 minutes the patties should no longer be pink inside. Let the patties rest for 5 minutes. Place your burger on a whole wheat bun and add tomato, onion, lettuce, and avocado. Enjoy!

BBQ Chicken

Dear Readers,

Below is a really simple BBQ sauce you can make from scratch. There is no need to buy a ready made BBQ sauce that is loaded with fat, sugar, and ingredients we cannot pronounce. This sauce can be used for chicken, pork, or steak. Also, use it as a dipping sauce. Enjoy!

Ingredients
For the Balsamic/Chipotle BBQ sauce:
1 cup balsamic vinegar
3/4 cup ketchup
1 tsp ground chipotle pepper
1/3 cup brown sugar
1 garlic clove, minced
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 pieces chicken (any combination of breast or leg-and-thigh pieces)
Salt and freshly ground pepper

For the BBQ sauce:
Directions
Combine all the ingredients in a small saucepan and stir until all the ingredients are incorporated and the mixture is smooth. Simmer over medium heat until reduced by 1/3, about 15 to 20 minutes.


For the chicken:
Place a grill pan over medium heat or preheat a gas or charcoal grill. Season the meat with salt and pepper. Lightly coat with some of the BBQ sauce using a pastry brush. Place the meat on the grill. Place the remaining BBQ sauce, still in the small saucepan, over low heat or on the edge of a gas or charcoal grill and allow to gently simmer while the meat cooks.

Cook the chicken about 12-15 minutes per side. Continually brush the meat with BBQ sauce every few minutes. Remove the meat from the grill and let rest for at least 5 minutes. Serve with the heated BBQ sauce alongside.

Baked Sweet Potato & Yam Fries

Dear Readers,

Have you ever tried to make your own fries? It is very simple and easy. I actually like to use sweet potatoes and yams instead of regular potatoes. If you have never eaten a sweet potato before, try making a combination of all three. You will see that you will actually favor the sweet potatoes because they are sweet and satisfying. Baking is a great alternative to cut down on the fat. Baking is a better options that frying. Also, try making them from scratch because the frozen fries are usually loaded with fat and strange ingredients our bodies do no need to ingest.


Ingredients
1 1/2 pounds sweet potatoes, peeled (2 medium potatoes)
1/2 pound yam, peeled (1 medium yam)
1 tablespoon canola oil
1/2 teaspoon ground pepper
1/2 teaspoon salt, plus more, to taste
Cooking spray

Directions
Preheat the oven to 450 degrees F.

Cut the potatoes lengthwise into 1/4-inch thick matchsticks, and toss with the oil and 1/2 teaspoon salt. Spray a baking sheet with cooking spray. Arrange the potatoes in a single layer on the baking sheet and bake until the "fries" are tender and crisp, about 30 minutes.

Season with additional salt, to taste. Serve immediately.

Pineapple Lime Shrimp Skewers with Fruit Salsa

Dear Readers,

I hope you enjoy citrus and seafood. The other day I saw mangos, pineapple, and shrimp at Whole Foods. It inspired me to make a dish that is fresh and savory with a little hint of Asian flavors. Enjoy the recipe!

Recipe: serves 3 people (5 shrimp per person)
Ingredients

Marinade:
1 tsp ginger, minced
1 clove garlic, mined
1 cup pineapple juice
1 lime, juiced
3 tbsp canola oil
1/2 tsp sesame oil
Pinch salt and freshly ground black pepper
1 lb jumbo shrimp (15 pieces), washed, peeled, cleaned, tails on
1 tbsp sesame seeds
3 bamboo skewers, soaked in water for 30 minutes

Fruit Salsa: (Use on top of rice or shrimp)
1/2 tsp ginger, minced
1 clove garlic, minced
1/4 cup red onion, minced
1 cup crushed pineapple
1/2 cup red pepper
1 cup mango, diced
1/2 cup cilantro
1.5 limes, juiced
2 tbsp canola oil
2 tbsp soy sauce (low sodium)
1 tbsp water
Pinch salt and freshly ground black pepper
1 tsp sesame seeds

Extra Ingredients:
All ready made white rice
Grilled peppers and onions

Directions

Add all the marinade ingredients to a large bowl and stir to combine. Add the shrimp and set the bowl aside. Marinade for 30 minutes.

Next, add all the salsa ingredients to a serving bowl and mix well.

Put the grill on medium heat. Rub alittle canola oil on the grill to prevent sticking.

Remove the shrimp from the marinade. Put 5 shrimp on the skewers and arrange them on the hot grill and cook approximately 5 minutes on 1 side, then turn and grill for 5 minutes on the other side. When done, remove the skewers from the grill to a serving dish. Drizzle with some extra-virgin olive oil and sprinkle with pink salt and sesame seeds.



Serve with the salsa and enjoy! Also, sprinkle some sesame seeds on top on the salsa if you are using it on top of rice.

Fettuccini w/ Bolognese Sauce

Dear Readers,

Are you trying to find an inexpensive meal to feed your family? All you have to do is purchase organic ground beef, a few vegetables, and a box of pasta. Within 30 minutes you can make a bolognese sauce that is healthy and satisfying. Tip you can always substitute the beef with ground turkey breast.

Ingredients
1/4 cup extra-virgin olive oil
1 medium onion, coarsely chopped
2 garlic cloves, peeled and coarsely chopped
1 celery stalk, coarsely chopped
1 carrot, coarsely chopped
1 pound ground chuck beef
1 (28-ounce) can crushed tomatoes
1/4 cup flat-leaf Italian parsley, chopped
8 fresh basil leaves, chopped
Salt and freshly ground black pepper
1/4 cup freshly grated Pecorino Romano


Directions
In a large skillet brown the ground meat, about 10 minutes. After it is no longer pink drain the fat and place it in a bowl. Set aside. In a large skillet heat the olive oil. When almost smoking, add the onion and garlic and saute over medium heat until the onions become very soft, about 8 minutes. Add the celery and carrot and saute for 5 minutes. Add the tomatoes, parsley and basil and cook over medium low heat until the sauce thickens. Add the beef and cook for an additional 10 minutes. Season with salt and pepper. This will take approximately 1/2 hour. Finish bolognese with Pecorino Romano.

Palmier

Dear Readers,

Since Easter is just around the corner I wanted to give you an easy appetizer that you could make. Palmiers are small, bite size puff pastry treats that look like elephant ears. They can be made either savory or sweet depending on the type of filling you add to the puff pastry. The only trick is knowing how to fold the puff pastry. I will provide you will step by step instructions and pictures. I made 3 varieties which are: pesto, cheese, and prosciutto with rosemary and caramelized onions.

Ingredients:

Pieces: 12-13

Palmier with prosciutto, rosemary, and caramelized onions

- 1 sheet frozen puff pastry, thawed (Pepperidge Farms)
- 1/4 cup of flour (for rolling pastry)
- 3/4 cup carmelized onions
- 3 sprigs fresh rosemary (chopped)
- 8 thin slices of prosciutto (Applegate Farms presliced)

Directions:
1- Preheat the oven to 400 degrees.
2- Roll out the puff pastry on a floured surface. I usually roll out the puff
pastry 3 times in each direction. Make sure the pastry is not to thin. Lay the
prosciutto slices in the center in 2 rows side by side. Make sure you do not lay
them close to the edges. Layer the onions and rosemary on top.



3- Folding. First take the right and left edges and fold them so you have 2-3 inches of the center showing.



4- Take the 2 folded edges and fold them to the center so they are touching each other.



5- Place the left fold onto of the right fold. The palmier should resemble a log.




6- Wrap and freeze the pastry for 30 minutes.

7- Cut the puff pastry into 1/2 inch pieces. Make sure you leave enough space between the pieces on the baking sheet. Bake for 15 minutes until a slight golden brown.



Palmier with Pesto

Ingredients:

- 1 sheet frozen puff pastry, thawed (Pepperidge Farms)
- 1/4 cup of flour (for rolling pastry)
- 3/4 cup pesto

Directions
Follow instructions from palmier with prosciutto, rosemary, and caramelized onions. Instead of these filling spread the pesto in the middle. Make sure it is thin because of there is too much in the middle it will come out when cutting. Bake as instructed from above recipe.

Palmier with Parmesan cheese

Ingredients:

- 1 sheet frozen puff pastry, thawed (Pepperidge Farms)
- 1/4 cup of flour (for rolling pastry)
- 1/2 cup fat free sour cream
- 1/2 cup shredded Parmesan cheese
-1/4 tsp grated nutmeg

Directions: Follow instructions from palmier with prosciutto, rosemary, and caramelized onions. In a small bowl add the sour cream ,cheese, and nutmeg. Stir together. Instead of the prosciutto filling add the cheese filling. Make sure it is thin enough. Roll and cut. Bake as instructed from above recipe.

Corned Beef w/ Cabbage and Carrots

Dear Readers,

Happy Saint Patrick's Day! Below is a simple recipe to make corned beef with cabbage and carrots. Just follow my step by step instructions and the corned beef will come out flavorful and tender. Since you have this recipe, there is no need to eat out. Take some time and spend dinner with your family. Everyone will enjoy this holiday meal.

Ingredients:

1 (2.9-pound) corned beef brisket (uncooked), in brine
7 cups cold water
3 cups cold beer
2 bay leaves
2 teaspoons black peppercorns
4 whole allspice berries
2 whole cloves
1/2 large head green cabbage (about 2 pounds), cut into 8 thick wedges
8 small new potatoes (about 1 1/4 pounds), halved
6 carrots, peeled and cut into 2-inch pieces
Freshly ground black pepper

Directions:
Preheat the oven to 300 degrees F.

Place the corned beef in a colander in the sink and rinse well under cold running water.

Place the corned beef in a large Dutch oven with a tight-fitting lid; add the water, beer, bay leaves, peppercorns, allspice, and cloves. Bring to a boil, uncovered, and skim off any scum that rises to the surface. Cover and transfer pan to the oven, and braise until very tender, about 3 hours. Meat should not be pink.

Transfer the corned beef to a cutting board and cover tightly with foil to keep warm. Add the cabbage and carrots to the cooking liquid and bring to a boil. Lower the heat and simmer until the vegetables are tender, about 20 minutes.

Using a slotted spoon, transfer the cabbage to a large platter. Slice the corned beef across the grain of the meat into thin slices. Lay the slices over the cabbage and surround it with the carrots. Ladle some of the hot cooking liquid over the corned beef and season with pepper. Serve immediately with the mustard or horseradish.

Servings: 4

** Instead of potatoes I baked sweet potatoes seperately in the oven. They have more nutritional value that regular potatoes.**

Nutrition is sweet potato: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Pork Medallions w/ Cherries in Pomegranate Sauce

Dear Readers,

I created a great recipe that is perfect for date night. If you are looking to impress your significant other this is the recipe for you. The recipe is simple and easy to make and elegant enough to make for the one you love. It is sweet and savory and the meat comes out very tender-melt in your mouth. Keeping in mind you are using a lean meat that is not full of fat. The flavor is coming from the pomegranate juice and cherries. Enjoy!

Servings: 2-3

Ingredients:
1 large pork tenderloin (1 lb)
1 tbs olive oil
1/2 cup pomegranate juice
1/2 cup chicken stock
2 tbs ketchup
3 tbs dried cherries (unsweetened)
2 tbsp fresh flat leaf parsley (chopped)
salt and pepper to taste

Directions:
1-Trim the pork tenderloin of any fat and silverskin. Cut it crosswise into 1-inch thick medallions.
2-Preheat the oven to 350 degrees. In a skillet add the olive oil and raise the heat to medium high. Sprinkle the medallions with salt and pepper on both sides. Place them into the skillet. Cook each side for 2 minutes so they get a golden crust. The inside should still be pink. Place the medallions on an oven safe dish and put into the oven and cook for 8-10 minutes. When finished the inside should be white. Set aside.
3- In the skillet that you cooked the pork in add the pomegranate juice and chicken stock and bring to a boil. Whisk together and then reduce the heat to low, place the cover on and cook for 4-5 minutes. Add the ketchup, cherries, and a pinch of pepper and whisk together. Bring to a boil. Cook for 1-2 minutes and the sauce will thicken and become very smooth.
4- Arrange the medallions on a plate and coat each piece with the sauce and cherries. Sprinkle the parsley on top. Serve.

Food Finds 1

Dear Readers,

I decided to add a new segment to this website: It's called Food Finds and it lists my recommendations of food products that I find. Hope you like the products:




Product 1: Nature's Path Organic FlaxPlus MultiGrain Pancake Mix

I love pancakes but wouldn't order traditional ones at a restaurant due to their lack of nutrition. They are a simple carb, high in calories, and will spike your blood sugar. So I was on a mission to find a better version. At Whole Foods I found a multi grain pancake mix with flaxseeds.
There are no (zero grams) trans fats present in this item. Trans fats are formed when liquid oils are made into solid fats (shortening and hard margarine).
Produced without using any ingredients sourced from meat, fish, fowl or eggs, in accordance with the founder’s philosophy and lifestyle. The mix is whole Grain
which are foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed.
Texture & Taste: was great, fluffy, tender, and not gritty.

http://www.naturespath.com/




Product 2: Earth Balance Natural Spreads

I do not consume butter so finding a substitute can be challenging. I found Earth Balance Natural Spreads.It is made from a blend of expeller pressed oils shown to raise good cholesterol (HDL) and lower bad cholesterol (LDL). It has the taste and consistency of real butter. Yesterday I was craving a piece of whole grain bread with Earth Balance and tried it for the first time. I was surprised and loved the taste and texture. You can find this product at Whole Foods or Kings.

Escarole and Cannellini Bean Soup with Turkey Meatballs

Dear Readers,

Escarole and cannellini are two Italian kitchen staples. I always have them on hand and try to create healthy dishes with them. Since it has been so cold outside I decided to turn them into a soup. Easy, nutritious ingredients that have great flavor and texture. To make the soup heartier by adding mini turkey meatballs. Below is my recipe for Escarole and Cannellini Bean Soup with Turkey Meatballs.

Ingredients :
1 lb ground turkey breast
1 egg
2 slices whole wheat bread
1/4 cup water
1/4 cup Locatelli pecorino romano grated cheese
1 tbsp fresh sage (chopped)
1 tsp dried rosemary
1 tsp dried thyme
2 tbsp extra virgin olive oil
3 cloves garlic (minced)
1/2 small yellow onion (chopped)
1 can (15 oz)cannenllini beans (drained and washed)
1 head escarole (washed and chopped into 1 inch pieces)
6 cups chicken broth
1 oz pecorino romano cube of cheese
salt and pepper to taste

Directions:
1-Preheat oven to 350 degrees.
2-In a skillet add 1 tbsp olive oil, garlic and onion. Cook until tender. Set aside.
3-Cut the crust off the whole wheat bread. Put the slices in a bowl and pour the water on top. Let it sit for 5 mins. After the time has elapsed squeeze out excess water.
3-In a large bowl add turkey meat, egg, grated pecorino cheese, sage, thyme, rosemary, squeezed bread, cooked garlic and onion, pinch of salt and pepper. Mix together with hands and form into mini meatballs. Place the meatballs on a baking dish and cook for 30 mins. Set aside.
4-In a large pot add 1 clove of minced garlic and 1 tbsp olive oil. Cook for 1 minute and add the escarole.Add pinch of salt. Cook until escarole is wilted then add the broth, cannellini beans, and turkey meatballs. Bring the soup to a simmer and add the 1 oz of pecorino cheese. Cook for 8 minutes and serve.

Honey Ginger Chicken

Dear Readers,

Chicken breast is one of my favorite proteins to eat. However, this meat is tricky to make because if it is not cooked correctly it can be dry. Below is a great recipe that will provide a nice flavor and moistness to the meat. I have made this recipe several times and the chicken breast comes out tender and juicy every single time. Here is my recipe for honey ginger chicken.

Ingredients:

3 (8oz pieces) chicken breast (when cooked I cut each one in half)
1/2 cup tamari sauce
1 tbsp honey
1/4 cup white vinegar
1 tbsp fresh ginger (grated)
2 cloves garlic (grated)
1/4 tsp crushed red pepper flakes (you have add or less)
2 tbsp sesame oil
1 tbsp garlic powder
salt to taste

Directions:
1-Wash and dry the chicken breast. Put them in a large plastic bag.
2-In a bowl add the tamari sauce, honey, white vinegar, ginger, garlic, crushed red pepper, and sesame oil. Whisk together and then add to the plastic bag. Massage the chicken and marinade together. Marinate the chicken for at least 4 hours. Over night would be fine.
3-Preheat oven to 350 degrees.
4-Place the chicken in a baking dish and sprinkle garlic powder and salt on eat side. Cook for 30-35 minutes.

*Each time I cook the chicken I usually have it in for 34 minutes. The inside of the chicken should be at 165 degrees*

Water Intake and Green Tea Beverage

Dear Readers,

Think to yourself...what did I drink today? Did I consume enough water? Or you may be thinking what is the recommended amount of fluid that I should consume daily? According to the Mayo Clinic, water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Furthermore, several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

■Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
■Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
■Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
■Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you're engaged in.

During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

■Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

These are sources for fluid intake: (water, tea, broth, milk, juice, coffee)

However, if you are weight conscious I usually recommend water and tea to be your main sources of fluid.

I usually drink water throughout the day but sometimes I want a change. I recently found a green tea drink that provides health benefits.




The brand is Tea's Tea and I found it at Whole Foods. However you can order the tea on their website:

http://www.itoen.com/tea/index.cfm?gclid=CLG0wbPvmKACFSJ25QodVUhteg

The first thing I noticed about the tea is that there were no concentrates, tea powders, or colors in the bottom. Also, the tea is unsweetened so I could control the amount of sweetness. I usually use a little honey or Stevia along with fresh lemon and a mint leaf.

I will post some fresh tea beverage recipes..stay tuned