Chocolate OatMeal and Dried Cherry Cookies

I found the original recipe for these cookies years ago and have been perfecting them into a healthier version once every couple months.

I can not leave a recipe alone. There is always room for improvement and always a few trick to make any recipe a healthy recipe. With a little trial and error a good recipe can be made into a great recipe and a healthier recipe.

1/2 applesauce

1/2 cup olive oil

2 cup brown sugar

1cup sugar

4 eggs

1 teaspoon vanilla

3 cups flour

2 teaspoons baking soda

1 teaspoon salt

5 cups regular rolled oats *not quick oats

1 cup dried cherries

2 cups unsweetened chocolate chips



Cream applesauce, oil and sugar. Mix dry ingredients thoroughly. Mix together until moist.

*Add water if needed in dry climates and at high altitudes.

Drop rounded spoonfuls on greased baking sheet. Bake at 350 degrees for 12-14 min. And cool on wire rack.

Find your targeted nutrition today!

Weight-Management programs help personalize your protein for your body, helping you feel full and energized as you shed unwanted pounds. With a Cellular Nutrition® foundation, Weight-Management Programs includes a customized meal plan to help you get in shape and stay that way.

I look forward to your success in discovering a healthy you
OL Shepp

Recipes To Prevent Childhood Obesity

Healthy Cooking for Kids, encourages the reader to look at your own diet history across your lifespan. Why you eat what we eat. What your parents were taught about nutrition, what they have invoked upon you, and what you have and are teaching your children today.

Healthy Cooking for Kids, is written for you the homemaker as a tool to learn and then pass on to the children and teens in your life. Because, no one in this world is going to care for them like you do. And a diet book handed to them when they are 45 and fat, will be too late.

I welcome you into my world of cooking for kids/cowboys, where you are given simple reminders that food is a primary necessity and secondarily a treat. And eating is the perpetual effect of dieting.

Steak Fajitas with Lime and Black Pepper

Prep: 20min
Cook: 45 For more of our favorite
Servings:6-8 recipes visit us at
Break the diet cycle.com

Ingredients: 2 large onions, peeled and cut lengthwise into 6 wedges, leaving root ends intact; 2 1/2 tablespoons olive oil; 2 1/2 teaspoons balsamic vinegar; 1 1/2 teaspoons salt; 1/4 cup fresh lime juice; 2 pounds skirt steak, halved crosswise; 2 1/2 teaspoons coarsely ground black pepper; 18 flour tortillas; 1 cup fresh cilantro leaves; 1 cup salsa (homemade or store-bought).

Prepare grill for cooking. Thread onions onto skewers (or put in grill basket), then brush with 1/2 tablespoon oil and season with salt and pepper. When fire is medium-hot (you can hold your hand 5 inches above rack for three-to-four seconds), grill onions, turning occasionally, until tender, 16-to-20 minutes.
Transfer to a cutting board. When just cool enough to handle, cut onions into 1-inch pieces and toss with vinegar and 1/2 teaspoon salt. While onions are grilling, stir together lime juice and remaining teaspoon salt and 2 tablespoons oil in a shallow dish, then add steak and marinate at room temperature, turning once, 10 minutes. Pat steak dry, then rub with pepper.
Grill steak on lightly oiled grill rack, turning once, 6-to-10 minutes total for medium-rare. Transfer to cutting board, then let stand 5 minutes before cutting diagonally into thin slices. While steak is standing, toast tortillas directly on grill rack, turning once, until puffed slightly and browned in spots, about 1 minute total. Serve steak, onions, cilantro and a spoonful of salsa all wrapped in tortillas.

Cook's note: If you aren't able to grill, onions (no need to skewer) and steak can be cooked in a lightly oiled well-seasoned ridged grill pan over moderately high heat, and tortillas can be toasted over gas (hold with tongs) or directly on top of electric burners. Cut skirt steak into pieces to fit in grill pan and grill in batches without crowding.

A Healthy Dinner Recipe For Healthy Living

A Health Dinner Recipe For Healthy Living

Prep: 10-15 minutes
Cook: 20-25 minutes
Servings: 4 servings

Ingredients: 1 round steak, Flour; 4 medium potatoes, shredded; 2 carrots, shredded; 1 onion , chopped; 1 ½ tsp. salt; ¼ tsp. pepper; 1 cup water

Cut steak into large pieces; dredge in flour and brown lightly on both sides. Place potatoes, carrots, onion, salt and pepper on steak. Simmer in small amount of water about 15 minutes or until done. Add additional water if needed.

Cooking For Kids

A diet book handed to your children when they are 45 and fat, will be too late.

That is why I, Ondi Shepperson RN, mother and rancher, have written Cooking for Kids. Cooking for kids is written for you, the homemaker. as a learning tool for nutrition education to teach the children and teens in your life how to eat right. Because, no one in this world is going to care for them like you do.

Cooking for kids is brought to you by the Western Wellness Institute at www.breakthedietcycle.com, operated in conjunction with a private family owned cattle ranch South of Cody Wyoming.

Cooking for Kids is your source for easy and quick dinner ideas from ranches across the Cowboy State. Where good wholesome food is a way of life. And where nutrition, for hard working cowboys and girls of all ages, is often the only disease prevention that they will take the time for.

Cooking for Kids, encourages the reader to look at your own diet history across your lifespan. Why you eat what we eat. What your parents were taught about nutrition. What they have invoked upon you, and what you have and are teaching your children about nutrition today.

I welcome you into my world of cooking for kids, where you are given simple reminders that food is a primary necessity and secondarily a treat. And eating is the perpetual effect of dieting. For the downloadable PDF eBook, Cooking for Kids, visit www.breakthedietcycle.com/healthycooking_kids.html

Mealtime is not always divine, at least at our house it’s not. Sometimes the lettuce is brown on the edges. But, it is there. And everyone gets some, and rarely without my Granddaddy’s “you’ll get the scurvy” story.

Food is comforting. And is and should be the focal point of the day. Meal time is the climax, the focal pint of the day for adults, teens and children alike. Nothing warms the body and the soul like a bowl of soup.

Mealtime shared around the table , not only symbolizes the anchor of the family.
It is the anchor of family dynamics.
Now this is a huge job, a responsibility, for those of us as home makers.
Cooking for Kids, is not another weight loss, nor diet book. Cooking for Kids is a cooking book with ideas and nutrition information to bring readers one step closer to healthier living, diet free.

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Cooking For Cowboys

Announcing the completion of my second Healthy Eating Plan. Cooking for Healthy Kids, a nutrition guide for feeding healthy families.

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Sirloin and Roasted Vegetables

Prep & Cook: 55 min

Servings:

Ingredients: 1 pound boneless beef top Sirloin; Salad greens, fresh rosemary sprigs (optional). Roasted Vegetables: 1 medium eggplant, cut crosswise into 1-inch thick slices; 8 large mushrooms; 1 medium onion, cut lengthwise into 8 wedges; 1 medium red, yellow or green bell pepper, cut into 1-inch wide strips; 1 medium zucchini, cut crosswise into 1-inch thick slices; 1-1/2 tablespoons olive oil; tablespoon balsamic vinegar; 1 clove garlic, minced; 3/4 teaspoon dried rosemary leaves, crushed; Salt and freshly ground black pepper.

1. Heat oven to 425°F. Place vegetables in shallow roasting pan. Combine oil, vinegar, garlic and dried rosemary in small bowl. Drizzle over vegetables; stir to coat. Sprinkle with salt and pepper, as desired. Roast in 425°F oven 25 minutes or until tender, stirring once. Cool slightly. 2. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare to medium doneness, turning occasionally. Remove; let stand 5 minutes. 3. Carve steaks into thin slices. Arrange beef and vegetables evenly on individual plates. Garnish with greens and rosemary sprigs, if desired.

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Barbecue Spare Ribs

Prep: 35 minutes

Cook: 2 hours

Servings: family

Ingredients: 4 lbs. lean rib; 2 - 4 tbs. liquid smoke; 1 cup catsup; 2 Tel. Worcestershire; 1/4 cup vinegar; 1 tsp. salt; 1 tsp. chili powder; 1 cup water; 1/2 tsp. celery salt; 1/4 tsp. pepper; 1/2 cup brown sugar.

Brush ribs with liquid smoke, let stand for 30 minutes. Place in shallow pan - fat side up. Bake for 30 minutes at 450 degrees. Heat rest of the ingredients to boiling point, pour over ribs & reduce heat to 350. Bake 1 1/2 hours and baste often.

The Psychology of Comfort Food

Click our link below to download Dr. Wansink's articleThe Psychology of Comfort Food





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Good Health for Christmas

The best gift to give-

Isn't it so much fun and so exciting?”

Christmas is so much fun! I just love this time of year.

The lights, the sounds and oh yes.... the smells.

There is truly not better time of the year, than Christmas.Don't though, put your health on the shelf this Holiday Season!

Here are some great ideas to make it though the Cheer with out gaining those extra rolls, chins and sags.Before, you venture out to Parties:

• Eat high protein and high fiber snacks. (i.e. Dried fruits, jerky, cottage cheese, boiled eggs, yogurt or nuts.)

• Drink 8-12 oz of water 8 times daily
• Once at the party, pick two of your absolute favorite goodies and limit yourself to that.Keep drinking water while at the party.

Keep in mind that, every bite of Holiday Cheer is roughly 100 calories and 16 grams of fat.

Don't continue making yourself sick for 2009. Over-indulgence has a price.

I am here to help you get your health on track without prescription drugs and clinically proven and medically recommended.We offer:Personalized Weight Management solutionsTarget individual nutritional needs (i.e. Heart Health, Immunity, Digestion, Circulation, Stress etc.)Energy and Fitness
Ondi Shepperson RN

Click here for your free Wellness Evaluation

Holiday Cheer!!

called my mother this morning, frantic and exhausted. “We have to be in Cody by noon for dance rehearsal. The performance is at 2. Be back by 4 to Meeteetese for Church.” I rambled on about ironing this and cooking that.My mother, hesitated a moment and said. “Ya, but isn't it so much fun and so exciting?” “Oh yaa...,” I thought. Right. “ And then I realized she is right Christmas is so much fun! I just love this time of year. The lights, the sounds and oh yes.... the smells.There is truly not better time of the year, than Christmas.Don't though, put your health on the shelf this Holiday Season!Here are some great ideas to make it though the Cheer with out gaining those extra rolls, chins and sags.Before, you venture out to Parties: Eat high protein and high fiber snacks. (i.e. Dried fruits, jerky, cottage cheese, boiled eggs, yogurt or nuts.) And Drink 8-12 oz of water 8 times dailyOnce at the party, pick two of your absolute favorite goodies and limit yourself to that.Keep drinking water while at the party.Keep in mind that, every bite of Holiday Cheer is roughly 100 calories and 16 grams of fat.Don't continue making yourself sick for 2006. Over-indulgence has a price. If you do or already have health concerns, you can avoid heaven in 2007. We are here to help you get your health on track without prescription drugs and clinically proven and medically recommended.Resuming Tuesday January 2 @ 11-1 at the Visitor Center and again and 6:30 pm at the Rec. Center.Western Wellness Institute is here to stay, offering:Personalized Weight Management solutionsTarget individual nutritional needs (i.e. Heart Health, Immunity, Digestion, Circulation, Stress etc.)Energy and Fitness
Ondi Shepperson RN

Click below for your free Wellness Evaluation:

Beef and Bean Burritos

½ pound ground beef
1 teaspoon pepper
2 teaspoons chili powder
15 ounce can chunky tomato sauce
2 cups Refried Beans
6 (6-inch) tortillas
½ cup chunky salsa
⅓ cup shredded cheddar cheese

Optional Topping:
Leftover Green Chili (Recipe below)
Preheat oven to 350° F. Brown meat, pepper, and chili powder.
Add 1 cup of the chunky tomato sauce. Bring to a boil. Cover
and simmer 5 minutes. Add heated refried beans. Cover and
simmer another 5 minutes. Spoon 3 tablespoons of the mixture
on each tortilla. Roll up tortillas. Place tortillas in cake pan, seam side down. Combine salsa and remaining ¾ cup of tomato sauce. Evenly spoon mixture over tortillas. Bake 10 minutes. Sprinkle 2 teaspoons cheddar cheese over top of each tortilla. Add leftover green chili (if desired) as a topping. Continue baking until cheese is melted and chili is heated through.



Green Chili*
1 pound lean pork
6 tablespoons flour
1 tablespoon canola oil
1 small onion, diced
1 can (4 ounces) green chilies, chopped
1 can (16 ounces) tomatoes, cut up
4 cups water
1 teaspoon garlic powder
salt and pepper to taste
1. Cut up pork and lightly coat with flour; brown in oil.
2. Add onions and brown.
3. Add chilies, tomatoes, water, and seasonings. Simmer for 1 hour. Serves 4.

The Healthy Beef Cookbook

We @ Break the Diet Cycle.com are proud to offer our latest healthy recipe book:
Click the Healthy Beef Cookbook for further details.

Blood Pressure, Cholesterol Levels and Excessive Weight are some risk factors associated with heart diseases and stroke. Doctors advise health improvement and prescribe drugs for rapid intervention in order to maintain or treat cardiovascular conditions.

The avoidance of heart disease is addressed by interventions with supplement products and nutrition education for living better and living longer.

A diet supplemented with Omega 3 Polyunsaturated Fatty Acids that are found in fish oils, have been clinically studied to improve cardiac health by; maintaining triglyceride levels, controlling hypertension and atherosclerosis, preventing myocardial infarction and also lowering cholesterol levels.

In addition to cardiac health benefits, Omega 3’s have also been clinically proven to; lubricate joins, improve memory and mental clarity, reduce inflammation, help children with ADHD, alleviate depression, maintain healthy insulin levels with adult-onset diabetes and have also been known to have positive effects on some cancers.

Take control of your heart health today to avoid costly prescriptions drugs and their side effects for rapid intervention tomorrow.

Angel Hair Pasta

-Recipe of The Day-

ANGEL HAIR PASTA, FILIPINO STYLE WITH SHRIMP

Yield 5) 12 Ounces Portion

Ingredient :

• SHRIMP,RAW,PEELED,DEVEINED 1lb
  
  

• PASTA,ANGEL HAIR 1pkg.


• SALT WATER


• COOKING SPRAY,-NONSTICK


• VEGETABLE,STIR FRY,FROZEN 3.5lbd


• ONIONS,FRESH,CHOPPED 1


• GARLIC POWDER 1tsp


• SAUCE,TERIYAKI 1/2 cup

: Thaw shrimp under refrigeration at 41 F. or below. Angel Hair Pasta:

Bring water to a boil. Add salt to boiling water. Break pasta into 6 inch pieces. Add to boiling water while stirring constantly. Cook 6 to 8 minutes, or until tender. Drain. Rinse with hot water. Drain thoroughly. Divide between two steam table pans. Spray griddle with non-stick cooking spray. Cook onions and vegetables for five minutes, stirring frequently with spatula. Add shrimp. Grill three minutes. CCP: Internal temperature must reach 145 or higher for 15 seconds. Add garlic to shrimp mixture. Mix well. Divide shrimp and vegetables between the two steam table pans of pasta. Add two cups teriyaki sauce. Toss to mix well. CCP: Hold for service at 140 F. or higher.

"Let your food be your medicine and your medicine be your food."
-Hippocrates

Prevention Is Education-

An Ounce of Prevention- Found in Nutrition Information for Healthy Living

Type 2-Diabetes Mellitus caused more deaths in American last year than motor vehicle crashes according to the 2006 statistics from the Center for Disease Control.

Diabetes and other diseases are preventable with nutrition information and education. This additional nutrition information can be found with the Western Wellness and Weight Loss Institute at www.breakthedietcycle.com

Type 2-Diabetes Mellitus-When fats are metabolized a hormone or chemical signal tells our bodies how to process the food into energy.

Both Type 1 and Type 2 Diabetes are characterized by elevated sugar levels in the blood.
Every cell in our bodies requires this blood sugar, Glucose, for energy. With Diabetes the sugar/Glucose from foods accumulate in the blood and is not utilized by the cells of the body for energy.

Calorie-dense foods of our modern diet produce erroneous amounts of blood glucose.

The excess glucose, of a calorie-dense diet, attaches to blood proteins and interferes with their natural functions leading to disorders like kidney failure, blindness, stroke, heart disease and narrowing of blood vessels.


Nutrition Information Unique to the Health Food Industry-“The way our body functions is unchanged from those who lived hundreds of thousands of years ago and our lifestyle has accelerated. The result is biological disaster.”
Philip J. Goscienski M.D.

Calorie sparse foods of early America and foods of underdeveloped countries today do not produce high levels of glucose in the blood.

People in early America ate less only when there was less to eat. In some geographic locations where food deprivation occurred frequently the "Thrifty Gene" resulted. This gene left some populations the ability to store fat during periods of plenty to survive during times of famine. This ensured the survival of a species. This gene still persists, but is no longer necessary in modern cultures.


Treatment for Diabetes for a Population is Economic Disaster- Though now unneeded this gene persists, while westernization of cultures resumes.
Dr. Frank Booth of the University of Missouri confirms, “Human cells are maladapted to an inactive lifestyle.”

The challenge of this generation is to empower a culture to live modestly and promote healthy nutrition information and nutrition plans like those found at www.breakthedietcycle.com, for healthy living to suceed. Because, as Dr. Goscienski stated, “Prevention is possible. Treatment is economically unsustainable.”

INCREASE WEIGHT LOSS SUCCESS

Shedding those extra pounds without professional guidance is a Herculean task for anybody.
Pointers to break the diet cycle are available a dime a dozen, the difficult part is to learn which one works. First of all you need to know which of these can actually be harmful.

Surprisingly, dieting, the first solution that comes to mind might not be so good after all. One alternative to dieting is found at Western Wellness Institute’s www.breakthedietcycle.com.

The services of Western Weight Loss Institute provide healthy and clinically proven nutritional solutions to the general public in an informative and supportive manner. The solutions are individualized to achieve, promote and maintain wellness across the lifespan for all clients of all ages.

Nutrition coaching and support are proven to guarantee initial weight loss and ensure the maintenance of a healthy body weight.


Western Weight Loss Institute of Meeteetse Wyoming utilizes the latest in nutritional science for weight loss and weight management. In order to break the diet cycle the institute utilizes individual protein diet needs. These needs are based on lean body mass, weight loss goals, lifestyle, body composition and health concerns.

Ongoing Health Care Provider/Patient interaction is essential to ensure client wellness and weight loss success. Individualized nutrition assessments must be conducted initially. Implementation, progress and outcomes are then evaluated for maintenance of prolonged health improvement as evidenced by Western Wellness Institute’s code of ethics.

Nutrition education, not eating less but eating more of the right foods, is the strategy at Western Wellness Institute. The Wellness Institute provides clients the knowledge to eat right and the support to achieve and to maintain optimum health and weight loss.

Wellness help and weight loss plans to break the diet cycle, may be viewed at Wellness Institutes at www.breakthedietcycle.com