1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)

Soak the oats in milk for about one hour. Preheat the oven to 400 degrees. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and egg whites, and mix until combined. In a separate bowl measure and whisk the dry ingredients together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan.

Combine the cinnamon and sugar and top each muffin with some of the mixture. Bake for 20-25 minutes or until done.Remove from pan, cool and enjoy. These can be frozen and reheated in the microwave for a quick breakfast.

Number of Servings: 12

Nutritional Info:

* Servings Per Recipe: 12
* Amount Per Serving
* Calories: 93.5

* Total Fat: 0.5 g
* Cholesterol: 0.4 mg
* Sodium: 196.2 mg
* Total Carbs: 20.5 g
* Dietary Fiber: 1.7 g
* Protein: 2.9 g

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1/4 c butter
1/4 c unsweatened applesauce
1/2 c sugar
4 egg whites
1 c mashed bananas
1/2 c buttermilk
1 1/2 c whole wheat flour
1 1/2 tsp baking soda
1/2 tsp salt
4 c Raisin Bran
1/2 c chopped walnuts


In a mixing bowl, cream butter and sugar. Add the eggs, bananas and buttermilk. Combine the flour, baking soda and salt; stir into creamed mixture just until moistened. Fold in the cereal, and walnuts. Fill greased or paper-lined muffin cups 2/3 full. Bake at 350 degrees for 23 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Yield 30.

Number of Servings: 30

Nutritional Info

* Servings Per Recipe: 30
* Amount Per Serving
* Calories: 102.5

* Total Fat: 3.3 g
* Cholesterol: 4.2 mg
* Sodium: 204.0 mg
* Total Carbs: 17.9 g
* Dietary Fiber: 2.3 g
* Protein: 2.4 g

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Hello to my precious blog article readers, I just want to share this to you, this great article about pills that I read from the forum that I've always visited everyday. And I hope you guys that this will help not for me, for you but all of us.

Women choose to take oral contraceptives for many reasons besides birth control - to reduce the number of periods they have per year, for example, or to lessen cramps during menstruation. And so I was surprised recently to meet a young woman who had disabling pain from her cramps every period but did not want anything to do with the pill.

I certainly understand the challenge of taking a pill every day, but wondered if her fear of this medicine stemmed more from the bad rap estrogen has gotten in the media of late. It's worth a moment to look at the pros and cons of the pill, to help you choose what's best for you.


Pregnancy prevention. When taken exactly as prescribed, the pill can offer 99 percent protection. Notably, the "Lo" versions - which provide only 20 micrograms (mcg) of estrogen - are 98 percent effective when used in perfect accordance with directions.

Cycle predictability. You may even opt for an "extended" cycle formulation that allows you to have just one period every three months.

Less painful cramps. Especially when ibuprofen is not adequate.

Less bleeding. The pill is even used as a treatment for women with anemia because it limits the growth of the endometrial layer that is shed during each period.

Decreased risk of ovarian and endometrial cancers.

Decreased problems with acne.


Inconvenient. The pill needs to be taken at the same time, every day.

Does not protect against sexually transmitted infections (STIs). These include herpes, HIV, and chlamydia.

Increased risk for some cancers. It does not prevent cervical or breast cancers-and may even increase their risk.

Increased risk of cardiovascular disease. Estrogen is associated with an increased risk of heart attacks, blood clots, and strokes.

Liver cysts. The pill is associated with cysts in the liver that may bleed.

The problems listed here may sound scary, but let's put them into perspective.

Heart attacks, clots, and strokes are much more likely if you smoke, are older, or have a family history of these events. For example, I generally tell women with a family history of blood clots or PEs (pulmonary embolus - blood clot in the lung) that they really shouldn't opt for the pill.

Cervical cancer is associated with an STI called HPV (human papillomavirus), which we can now vaccinate against and easily look for in precancerous stages with a Pap smear.

Breast cancer is a risk for all women and is associated with lifelong estrogen exposure and age. This risk is increased during pill use but is very low before age 35. And the increased risk of breast cancer from using the pill dwindles within 10 years after stopping the pill.

Liver cysts or hepatomas. I have yet to see a liver cyst or hepatoma linked solely to the use of the pill.

The greatest info associated with the Pill is weight gain. Yes, you may put on a few extra pounds over the first year, but this weight will stabilize - and is a lot less than you might gain with an unintended pregnancy.

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Sugary Drinks and Sweets

It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

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1. Start Your Day With Breakfast

Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school. Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.

2. Get Moving
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see your friends. Take a 10 minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3. Snack Smart
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.

4. Work up a sweat
Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5. Balance your food choices - don't eat too much of one thing

You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods

6. Get fit with friends or family
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more grains, fruits, and vegetables
These foods give you carbohydrates for energy, plus vitamins, minerals, and fibre. Besides, they taste good! Try breads such as whole-wheat, bagels, and pita. Spaghetti and oatmeal are also in the grain group.

8. Join in physical activities at school
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9. Foods aren't good or bad
A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10. Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games, and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.

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