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Sue's Fat-Free, Sugar-Free
Coconut Drop Cookies
  Today there are millions of people
who love sweets but can't eat sugar. Whether you are a diabetic or some one
trying to lose a few pounds, my Fat-Free, Sugar-Free Coconut Drop Cookies will satisfy
your sweet tooth. These cookies are made with Splenda. This new sugar substitute is the
only sugar substitute that can be used in baking. Splenda is free of calories and full of
taste. These cookies are delicious and will be enjoyed by your entire family. They are
both fat-free and sugar-free. The cookies get their sweetness from coconut and the sugar
substitute Splenda. So indulge your sweet tooth and make a batch today! They are easy to
make and even easier to eat!
Pineapples: Nature's Healing Fruit
by Monique N.
Gilbert, B.Sc.
author of "Virtues of Soy"
  As we become more active (and as we age), aches, pains and
strains may arise. What we eat can profoundly improve our health and healing. We can help
our body repair itself and increase our sense of well-being by eating fresh pineapples.
These tropical delights have many health benefits. Learn about how pineapples are a
natural anti-inflammatory agent with abundant Vitamin C, how to pick a fresh pineapple
which has the most active nutrients including bromelain and how to make a wonderful
"Tropical Fruit Smoothie"
Not All Fast Food is Junk Food
by Victoria Johnson
author of "Body Revival"
  In order to get in great shape, you've got to avoid fast foods
at all costs. The drive-thru at the golden arches, Dave Thomas? joint, BK?s, and virtually
every other fast-food chain is off limits. Right? Well, not exactly. Believe it or not,
grabbing a fast-food meal can actually help you get in better shape. I know, I know? this
sounds preposterous, but please hear me out. In this article, I give you specific tips how
how you can still visit your favorite fast food chains and still eat well. Find out more.
Sue's Sugar-Free Biscotti
 Today there
are millions of people who love sweets but can't eat sugar. Whether you are a diabetic or
some one trying to lose a few pounds, Sue's Sugar- Free Biscotti will satisfy your sweet
tooth. These cookies are made with Splenda. This new sugar substitute is the only sugar
substitute that can be used in baking. Splenda is free of calories and full of taste. So
indulge your sweet tooth and make a batch today!
Get Fabulously Fit with Fiber
by Monique N.
Gilbert
  Want to increase your vitality and
improve your overall well-being? Fiber is an important part of a healthy diet. Yet many
people are not getting enough. Eating a high-fiber diet can significantly lower our risk
of heart attack, stroke and colon cancer. Learn more about this important part of your
diet. This artcle also includes a list of sources for dietary fiber to help you find what
you need as well as a non-dairy Hummus recipe.
Vegan Lasagna
This is a great recipe that was sent in to us by long time friend,
Martha Wisniewski. It is a lively mix of onion, garlic, basil parsley, and oregano spiced
with red pepper. It uses tofu
which is a great source of low fat protein and may be very important for women who have symptoms of menopause
or perimenopause as well as those interested in losing weight.
All Fats Are Not Created Equal
Are some fats
necessary for optimum health?
by Monique N. Gilbert, author of "Virtues of Soy"
 Many people are confused about
fats. They think all fats are bad and unhealthy. However, some fats are
necessary for optimum health. In this article from Certified Personal Trainer/Fitness
Counselor Monique Gilbert, she tells us which fats are good and which fats are bad.
Artery-clogging fats that increase blood cholesterol include saturated fat and trans fat.
A more heart healthy fat is unsaturated fat, generally found in vegetables. Want a
delicious and nutritious alternative to mayonnaise? Then try this recipe which
makes a wonderful heart-healthy cholesterol-free sandwich spread!
 Living
with Hypoglycemia
(Low Blood Sugar)
by Sue Spataro, RN, BSN
Hypoglycemia is a condition that occurs when
the level of glucose (sugar) in the blood is abnormally low. Learn more about the symptoms
and how you can help yourself feel better.
High-Protein Diets
Are you losing more
than weight?
by Monique N. Gilbert
author of "Virtues of Soy"
 So many people today are on high protein diets.
In this article from Certified Personal Trainer/Fitness Counselor Monique Gilbert, she
tells us what protein is and
how we already eat too much
protein. Find out how too much protein can damage your heart, your kidneys,
your bones and more and how losing weight with a high-protein diet is more
about water loss than fat loss. Take our cardiovascular risk quiz and find out how you can
start a more healthy life. She is the author of "Virtues of Soy" and will show
that vegetable protein has many advantages over animal protein.
Chocolate Soy Brownies
  This weeks' Dessert of the Week is brought to
us by Patricia Greenberg author of the nationally popular book The Whole Soy Cookbook.
Now that medical research has confirmed that soy really can lower your cholesterol,
slow bone loss, fight heart disease and cancer, and even moderate the symptoms of
menopause, this is one of 175 delicious ways to incorporate soy products into your diet.
Patricia has created this delicious brownie which will be loved by your entire family!
Pauline's Apricot-Almond No Sugar Cheesecake
 This is a
great cheesecake recipe that features
Splenda & fruit which is the first sugar
substitute that you can actually bake with. It comes from Pauline who says, "I have a
low carb, no sugar cheesecake recipe which I've perfected over time. I to eat the low carb
diet and higher protein as I am hypoglycemic.
I still low something sweet now and than.. I have found a new sugar substitute called
"Splenda." It's already on the supermarket shelves. Does not have the toxic side
effects that aspartame and nutra-sweet do. Anyway here is my recipe. (for weight management).
Just make it and then "sit down" and enjoy it "guilt-free." OK for
hypoglycemics and diabetics
too.
Spicy Beef
 
Dr. Larrian Gillespie has developed a way for women to eat to stay fit, sharp and lose
weight and keep it off! Dr. Gillespie has been the first to recognize that women have
different nutritional needs - we use foods differently and need to eat differently than
men. Her recipe Spicy Beef comes from her book The Goddess Diet. This stir-fry dish
can easily be made for dinner and enjoyed by the entire family - especially the men!
Whole Wheat Linguini & Fresh Tuna
  We receive
many letters from women and men looking to eat for health. They want their food to
not only nourish them but to also make them feel better. Mood swings and bouts of
irritability can be traced to what we eat. The kind of foods and yes, the amounts,
affect our temperaments. This recipe is from Molly Siple's best seller Recipes for
Change. This recipe goes a long way to satisfy hunger, load you up
on important nutrients, and eliminate those mood sings and periods of irritability. You
can also be part of our new "Buddy System 2001" to get you a buddy to help be
more healthy and lose weight.
Spanish Style Beans & Rice
This is a non- meat entree full of flavor and
very low in cholesterol. To make the dish even more heart friendly, without cutting
out flavor, use olive or canola oil for the oil in this recipe. Beans, whether canned or
fresh, are a tremendous way to get the protein you need and the nutrients your body
requires to be healthy. Beans are a tremendous food because they do not contain
cholesterol and are full of phytoestrogens which are natural cancer fighters.
Sugar-Free Applie Pie
 It is apple season in many
parts of the U.S. and what better way to celebrate the harvest with a beautiful apple pie!
The pie crust can be made from your favorite recipe or purchased from your grocery store.
It is good to select apples that are firm and without brown spots. Granny Smith apples are
wonderful in pie because of their tart and tangy taste.
The Menopause
Cookbook:
How to Eat Now and for the Rest of Your Life
by Hope Ricciotti, Vincent Connelly, Carol B. Ricciotti
 
also see
Sue's Meno & Soy Recipes
 Susan
Love, M.D., author of Susan Love's Hormone Book and Dr. Susan Love's Breast
Book says:
This is a wonderful guide to cooking with phytoestrogens. Although the book is titled The
Menopause Cookbook, the whole family will enjoy these recipes which answer the
oft-repeated question: How do you cook with tofu and flaxseed?
 Cholesterol 101:
How to lower
your risk
by Sue Spataro, RN, BSN
 What's in a number?
There seems to be a lot to know about cholesterol levels. You hear about
"good" cholesterol and then the "bad" cholesterol. Most
folks think all cholesterol is the "bad". Right?
Find out what you can do
Sue's Low-Fat Refried Beans
This dish is simple to prepare and is actually
very low in fat, but don't tell your family- they won't notice the difference. You can
serve these beans with tacos, a green salad or by adding shredded lettuce, diced tomatoes,
shredded cheese and a dollop of fat-free sour cream it is a meal in itself.
Asian Spinach
Spinach is a highly nutritious and diverse veggie can be
served in many delicious recipes. It stands well alone, or in combination with other
ingredients to make a savory entree. Spinach is full of the nutrient folic acid,
which is critical for women who are planning on becoming pregnant or who are already
pregnant. For those who are not expecting a child, spinach is loaded with other minerals
and fiber that we all need to maintain good health.
Italian Beef Soup
This week's Recipe of the Week is brought to
us by Amanda Gideon. This low fat Italian Beef soup is a family favorite. Amand2a Gideon
is a member of our online Fit-and-Trim support group. She received many requests for this
recipe from the group. Add a green salad and a whole wheat roll and you'll have a tasty
and nutritious dinner.
Classic French Omelette
This week's Recipe of the Week is brought to us by Dr. Larrian
Gillespie the author of The Goddess Diet. Dr. Gillespie, in addition to learning how to
cook from the very best chefs, has developed a successful weight loss and maintenance
program for all women. Her Classic French Omelette is a terrific dish for breakfast,
lunch, or dinner. She says, "The first thing I was taught at cooking school in France
was how to make an omelette. I've adapted this recipe to include soy and my
favorite herb de Provence."
Spicy Fruit Salad
This
dessert is brought to us by Dr. Larrain Gillespie the author of the wildly popular weight
loss book The Goddess Diet .Dr. Gillespie, a well respected urologist/gynecologist and
doctor to the stars, has written an amazing book for women to lose weight, keep it off,and
feel great and look great. Cher the diva herself follows Dr. Gillespie's Goddess
recommendations to look and feel terrific. Her Spicy Fruit Salad is a good dessert
alternative or breakfast dish. It is tasty and simple to make. Each portion contains
only a 100 calories!
Australian Sugar Free, Non-Fat Muffins
We received this yummy recipe from a member of
our healthy cooking's online group from down under in Australia. These muffins would be
best served for breakfast and snack time.
Calcutta Chicken
in spinach & yogurt sauce
This
week's Recipe of the Week is brought to us from the popular Goddess Diet created by
Larrian Gillespie, MD. Her Calcutta chicken in spinach and yogurt sauce is perfect for
dinner. The Goddess Diet was developed by Larrian as an effective and safe way for women
to lose weight and to keep unwanted pounds from creeping up. Larrian has developed
diets for such celebrities as Cher and the start of Lord of the Dance Michael
Flately. Cher continues to eat the "goddess" way and strongly endorses Dr.
Gillespie's book. Treat yourself like a goddess and make this delicious recipe and see our
interview with Larrian Gillespie and free book excerpt.
Red
& Black Bean Salad
This week's Recipe of the Week is brought us
by Nancy Burton who has a tremendous interest in taking good care of her
family. Thanks Nancy for our your ideas!! This is an easy low fat recipe which is
delicious and very good for us ! It can be topped with fat free sour cream and
chopped green onions.
Soft Pretzels
This recipe toasts February as national heart month,
sponsored by the American Heart Association, and Valentine's Day.
Soft pretzels are both low in fat and delicious. If you are watching your cholesterol and
fat grams this will be an excellent snack choice. Pretzels, which are baked, not
fried, keeps away all those unwanted calories. These can be shaped into hearts before they
are baked. This is fun for kids of any age.
Spinach & Mushroom Stir Fry
This very easy and delicious dish is very
satisfying as a lunch and coupled with a grilled chicken breast and rice makes a perfect
dinner or it is good all by itself. I use fresh spinach and button mushrooms. The
amounts of ginger and garlic for this recipe can be adjusted to your taste.
Low Fat
Almond Cake
This almond cake was a whim of the moment, so
to speak. I had eaten a similar wonderful mazarin cake at a relative's house, and I
thought I could do something like that myself.
Pineapple Cheesecake
I don't know about you, but cheesecake is one
of my favorite desserts. This cake is not only tasty but low fat- only 196 calories per
slice with 5 grams of fat. No guilt here!
Coconut
Ricotta Cheesecake
This recipe features a decadent Coconut Ricotta
Cheesecake. This luscious dessert is the perfect ending to any dinner. You can decrease
the calorie count by using low fat ricotta cheese, sour cream, and cream cheese. Using fat
free products don't fare as well in this recipe, so use either full fat or low fat
products.
Vegan Recipes
 Red & Black Bean Salad
Asian Spinach
Sauces
Sue's Marinara Sauce
Salads
Sea Shell Salad
Desserts
Dark Chocolate Candy
Fresh Summer
Compote
Ambrosia
Gelatin Mold
Rice Pudding
Sunburst Fruit
Salad
Strawberry
Parfait
Baking
Soft Pretzels
Sugar Free,
Non-Fat Muffins
Beef
Italian Beef Soup
Chicken
Broiled Chicken on a Vega-Rice Nest
Classic
Roasted Chicken
Chicken Paprika
with Yogurt Sauce
Braised Chicken
with Vegetables
Turkey
Turkey Chili
Healthy Cookies
Old-fashioned Oatmeal Raisin Cookies
Whole Grain
Muffins with Sunflower and Flax Seeds
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