Merry Christmas

May this  Christmas bring lots of  happiness and prosperity for you and your family 

Merry Christmas 

Shadow  & Witchy

 

*NEE & GIL* 

WE WISH YOU AND YOUR FAMILY

A WARM AND JOYOUS

HOLIDAY SEASON

 FILLED WITH LOVE AND PRICELESS MEMORIES

 

 

'CHEERS'

 

LOVE JEAN AND BRIAN

JONNY SHA JENNY MAN

 

Love and best wishes from Aunt Jeannie and Uncle Brian

Food for Thought

                                        Chicken Pot Pie

 The cold weather season is here. Many of us are looking forward to ending the work day at home under a cozy blanket with a warm meal. Comfort foods take us back to some of our best memories; unfortunately, these can be foods that are high in fat and calories. However, some comforting foods can be good for you, easy to prepare and fit any nutrition plan. Here are a few tips:

• Spaghetti is a great comfort food and has less calories that the typical pasta dishes such as lasagna and creamy pastas. Opt for whole-wheat pasta or get adventurous and try some spaghetti squash. Also, look for chunky sauces without added sugars. Use fresh herbs and vegetables such as basil and onions for added flavor.

• Vegetable soups and stews make great hearty meals. Use a slow cooker to prepare lean cuts of meat along with large pieces of vegetables such as potatoes and carrots. Add your favorite seasonings and let it cook all day. Typically cream soups are much higher in fat and calories, so stick to those that are broth based.


• Cut the crust. Many of our favorite comfort foods such as chicken pot pie and peach cobbler have a top and bottom crust. Simply doing away with the bottom crust could save you a good bit of calories and fat.

• Use lean meats for soups, stews and especially foods that have gravy such as meatloaf or beef tips. Use herbs and spices for flavor. Look for ways to cut fat and calories in your favorite comfort food by searching for healthier alternatives on the Internet on recipe sharing sites and other places, such as Pinterest.

In memory of  a proud & loving  Grand-Poppa

Maxy sez : A Diabetes Exercise Tip: Add Weight Training to Your Routine

Weight training with diabetes can lead to better blood sugar control and a reduced risk of complications, among other health benefits. Here's how to incorporate this type of exercise into your routine.
By Dennis Thompson, Jr.
Medically Reviewed by Bhargavi Patham, MD
Research has established the benefits of regular aerobic exercise: Running, swimming, and biking all can reduce your risk of heart disease, cancer, and — yes — diabetes, according to the National Institutes of Health. But now scientists believe that people with diabetes can benefit from a regular weight, or strength, training routine as well. In fact, the American Diabetes Association recommends that all people, even those without chronic illness, strength train at least twice a week. Not only can lifting weights help improve type 2 diabetes symptoms, but when part of a workout plan that includes aerobics, it can put you on the path to long-term good health.

Reaping the Benefits of Weight Training

Diabetes is marked by the body's inability to process glucose and use insulin efficiently, but strength training can help with those issues. Here's how:

You can experience an increase in lean muscle mass, which boosts your base metabolic rate and causes you to burn calories at a faster rate. "Burning these calories helps keep your blood glucose levels in check," notes Sherin Joseph, MPH, health education manager at Montefiore Health System's Williamsbridge Family Practice Center in the Bronx, New York.
The ability of your muscles to store glucose increases with your strength, making your body better able to regulate its blood sugar levels.
Your body's fat-to-muscle ratio decreases, reducing the amount of insulin you need in your body to help store energy in fat cells.
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Even better results have been observed when people with type 2 diabetes combine a weight-training routine with regular aerobic exercise, adds Joseph. The two forms of exercise work together to create better health benefits than either does on its own.

Protecting Against Complications

Strength training also can help guard against some complications of diabetes by:

Reducing your risk of heart disease
Helping control blood pressure
Increasing your levels of good cholesterol while reducing bad cholesterol levels
Improving bone density
Preventing atrophy and age-related loss of muscle mass
Starting a Weight-Training Routine

A weight-training routine involves performing movements that work specific muscle groups in the body. Each workout is broken down into exercises, reps, and sets in the following ways:

The exercise is the specific movement that works a muscle group. For example, a bicep curl or a chest press.
A rep, or repetition, is one completed motion. For example, one rep of a bicep curl involves lowering the dumbbell and raising it to the starting position.
A set is the number of reps performed together, and sets are separated by a short rest period.
The American Diabetes Association suggests the following guidelines for a weight-training routine:

Strength training should be practiced two or three days every week, with at least one day off between sessions, to allow muscles to rest and rebuild.
Strength training can include hand weights, elastic bands, or weight machines, reminds Joseph.
Perform at least 8 to 10 weight exercises per session, to work all the major muscle groups of the upper and lower body.
Exercises can be of low or moderate intensity. Low intensity involves two or three sets of 15 reps with lighter weights, and moderate intensity involves two or three sets of 8 to 12 reps with heavier weights. There should be two to three minutes of rest between sets.
The workout should last 20 to 60 minutes per weight-training session.
Practicing Common Sense

To help ensure good results and prevent injuries, follow these common sense rules:

Get your doctor's clearance. As with any exercise program, you should check with your doctor before starting a weight-training regimen.

Focus on your form. Try to maintain proper posture, and perform each exercise exactly as required, even if it means you need to use less weight.

Breathe. Exhale while lifting the weight and inhale while lowering it.

Allow for variety. Every now and then, change the exercises in your workout, or alter the number of sets or reps you are doing. Your body adapts to exercise, and your progress can plateau if you don't keep your body guessing.

Ask for help. If you need some guidance, consider working with a trainer or joining a weight-training class at your local gym or YMCA.


Always give yourself time to recuperate. Don't work out using a muscle or joint that feels painful. In other words, don’t overdo it.

Food for Thought

Ten years ago, we lost Julia Child, one of the most memorable chefs, authors and television personalities in the world who is recognized for bringing French cuisine to the American public. Although many criticized her use of certain high-fat, high-calorie ingredients, Child stood firm in her belief we should all enjoy our food and believed you should take a sensible approach and enjoy things in moderation. Here are a few tips to help you celebrate the joy of eating:

• Make every meal mindful. Even if you don’t have a lot of time to cook, take time to enjoy the meal. Be mentally present and appreciate the different flavors and textures. Avoid eating in front of the television or computer.

• Schedule one or two leisurely meals during the week. Make the meal your and your family’s priority. This can be a great time to get the kids involved; children are more likely to try new foods when they are involved.

• Think moderation. If you overindulge at every meal, you will end up feeling sluggish. Think about the foods you really enjoy and work them into your overall healthy eating plan.

In Memory of a proud & loving  grand- Poppa 

Double Coconut Cream Pie

 Prep Time: 20 Minutes       Cook Time  :30 Minutes      
 Chill Time 1 Hour 30 Minutes             Serves 8
From the chocolate-coconut crust to the toasted coconut on the top, if you love coconut then this indulgent cream pie is for you.

5                    cups sweetened flaked coconut 
7                    tablespoons unsalted butter
 1/2                cup chocolate chips
 2                   large eggs 
1/2                 cup sugar
 1/4                cup all-purpose flour 
1/2                 teaspoon vanilla extract
 2                   cups whole milk 
3/4                 cup heavy cream 
Additional sweetened flaked coconut, toasted, optional

 1          Preheat oven to 350ºF. Mist a 9-inch pie plate with cooking spray. Place 3 cups coconut in a bowl. In a pan, melt 5 Tbsp. butter. Stir butter into coconut until moistened. Press mixture into bottom and sides of pie plate. Bake until crust is deep golden brown, 25 to 30 minutes. Check often—if edges are browning before bottom, cover edges with strips of foil. Transfer crust to a wire rack. Sprinkle chocolate chips over hot crust and let stand for 5 minutes, until melted. Gently spread chocolate over bottom of crust. Refrigerate crust for 10 to 15 minutes.

2            In a bowl, whisk eggs, sugar, flour and vanilla until smooth. Warm milk in a pan over medium heat until nearly simmering. Whisking constantly, slowly pour hot milk into egg mixture. Return milk mixture to pan. Cook over low heat, stirring constantly, until mixture begins to boil and thickens enough to coat back of a spoon, about 5 minutes. Remove from heat, stir in remaining 2 cups coconut and 2 Tbsp. butter; let stand 10 minutes, stirring occasionally. Pour custard into crust. Cover with plastic wrap, pressing directly against surface of custard, and chill completely, about 1 1/2 hours.

 3             Using an electric mixer, beat cream until stiff peaks form. Spread whipped cream over custard, swirling decoratively. Chill pie for 30 minutes. Sprinkle with toasted coconut before serving, if desired.