Foods that Fight Cholesterol

Posted on March 8, 2012 by Uncle Wally's

     Can simple changes to your diet really lower your cholesterol?

     Yes, experts say certain healthy foods can fight the LDL (“bad”) cholesterol that contributes to dangerous plaque buildup in your arteries. Lowering cholesterol can prevent heart attacks and reduce deaths from heart disease, according to the National Institutes of Health.

    Here are the top foods for fighting cholesterol and protecting your heart in other ways, according to MayoClinic.com and Harvard Medical School:

Oatmeal and Other High-Fiber Foods. The soluble fiber in oats can bind with LDL cholesterol in your digestive system, helping to prevent cholesterol from entering your bloodstream. This type of fiber is also in foods like kidney beans, apples, citrus fruit, eggplant, okra, and barley and other whole grains. Experts recommend 5-10 grams or more of soluble fiber per day to lower cholesterol.

 Fish and Omega-3 Fatty Acids. Fatty fish is heart-healthy because it has high levels of omega-3, which can help fight plaque growth in arteries, reduce undesirable triglycerides (a fat in your blood), decrease blood pressure and stabilize irregular heartbeats.  Doctors recommend at least two servings of fish a week. The highest omega-3 levels are found in salmon, albacore tuna, mackerel, lake trout and sardines.

 Walnuts, Almonds and Other Nuts. They can help reduce cholesterol and keep blood vessels healthy. The U.S. Food and Drug Administration (FDA) suggests that eating a handful a day (1.5 ounces) of plain nuts each day may reduce the risk of heart disease.

 Olive Oil. Its antioxidants can help lower LDL cholesterol, leaving your HDL “good” cholesterol unaffected. The FDA suggests about 2 Tbsp. per day in place of other fats in your diet. The “extra-virgin” variety provides the most heart-healthy benefits.

 Plant Sterols and Stanols. These plant substances can help block the body’s absorption of cholesterol. Many foods are now fortified with sterols and stanols – margarines, orange juice and yogurt drinks, for example.

     Other important advice: Eat a healthy diet low in cholesterol, saturated fats and trans fats; lose weight and exercise – both have a beneficial impact on cholesterol and overall health.

 

     Fiber One Wraps and Fiber One Muffins are a great-tasting way to get up to 30 percent of the recommended Daily Value of fiber. Uncle Wally’s markets Fiber One Wraps and Muffins under license for General Mills.

Posted in cholesterol, Exercise, Fiber, Fiber One Wraps, Health, Heart Health, Staying Healthy, Uncategorized, Weight loss | Tagged , , | 1 Comment

10 Simple Ways to Boost Your Nutrition – Today

Posted on March 1, 2012 by Uncle Wally's

     To kick off National Nutrition Month, we offer you 10 easy things you can start doing today to feel great, have more energy and stay healthy.

  1. Begin with Breakfast. A morning meal jumpstarts your metabolism, increases your energy levels, and can keep you from overeating later in the day. Some ideas: fruit, light string cheese and a whole grain Uncle Wally’s muffin, a low-fat granola bar and yogurt, or some high-fiber cereal with fruit and milk.
  2. Fill up on Fiber. Add more fiber – fruits, vegetables and whole grains – every chance you get. Your digestive system will run smoothly and you’ll get lots of important nutrients. Fiber-rich foods have been shown to help with weight loss and reduce the risks of heart disease, cancer and diabetes. Try Fiber One Wraps and Fiber One Muffins for a great-tasting way to get up to 30 percent of your daily requirement.
  3. Prioritize Protein. Include some lean protein at every meal. It’s slow digesting, so it keeps you full longer, and it protects muscle mass and promotes fat burning. Foods that contain protein are meat, fish, chicken, nuts and nut butters, eggs, tofu and dairy products.
  4. Drink More Water. Drinking lots of water helps you avoid dehydration, which can cause fatigue and headaches. Water also helps flush waste products and toxins from your body, and keeps you from mistaking thirst for hunger.
  5. Treat Yourself. An occasional treat can actually make it easier to stick to a healthy eating plan the rest of the time – just remember to keep portion sizes under control. That’s just one reason we especially love Uncle Wally’s new Mini Muffins: decadent taste, smaller portions.
  6. Read Labels. Among the many benefits of examining food nutrition labeling: controlling calories and avoiding excess sodium and unhealthy fats.
  7. Make Salad a Meal. It’s a great way to get in lots of colorful vegetables (for their valuable fiber, nutrients and antioxidants), topped with some quality protein like chicken, shrimp, beans or tofu, and good fats like olive oil.
  8. Do Dairy. Your bones will thank you for getting several servings a day of milk, yogurt, low-fat cheese and other calcium-rich foods. Also, studies have shown low-fat dairy products may lower blood pressure.
  9. Take a Walk. Studies show the numerous health benefits of regular aerobic exercise may include appetite control and motivating people to make healthier food choices.
  10. Remember the Goal. Think about the reasons you want a healthier diet: to feel good, control your weight, have more energy, and reduce risk of cancer and other diseases. Make healthy changes gradually and stick with them until they become habits. Perfection isn’t the goal – every healthy choice you make count.
Posted in bone health, calcium and vitamin d, Exercise, Fiber, Fiber One Muffins, Fiber One Wraps, Health, Heart Health, Mini Muffins, Portion Control, Staying Healthy, Uncategorized, Weight loss | Tagged , , , , | Leave a comment

A Scrumptious Sugar-Free Dessert? Whoopieee!!

Posted on February 23, 2012 by Uncle Wally's

Sugar-Free Whoopie Pies     Just because you’re living a sugar-free lifestyle doesn’t mean you can’t have any fun.

     Case in point: Uncle Wally’s yummy new recipe for a frozen treat inspired by whoopie pies. They’re sweet, chewy, chocolaty and creamy – all the things you expect from the original – and they’re sugar free.

     Because the recipe uses Uncle Wally’s Sugar Free Gourmet Muffins, they take less than a minute to prepare. Now, that’s sweet!

     Here’s how:

 

Ingredients

  • 1 box Uncle Wally’s Sweet Chocolate Dreams Sugar Free Gourmet Muffins (4 muffins)
  • 1 small container sugar-free whipped topping, thawed

Directions

  1. Cut each muffin in half.
  2. Spoon 2 Tbsp. whipped topping between two halves and gently press together.
  3. Freeze for 2 hours.

     By the way, if sugar isn’t a concern in your diet, this recipe works just as well with any of your favorite Uncle Wally’s muffins and regular whipped topping.

     We hope you love this recipe as much as we do!

 

     Uncle Wally’s Sugar Free Gourmet Muffins come in Wild Blueberry, Sweet Summer Corn, My Sweet Multi Bran and Sweet Chocolate Dreams flavors.

 

 

Posted in Dessert Recipes, Diabetes, Health, low fat recipes, Recipes, Snack Recipes, special dietary needs, sugar-free muffins, Uncategorized, Weight loss | Tagged , , , , , | Leave a comment

Why We ♥ Fiber

Posted on February 16, 2012 by Uncle Wally's

    It’s American Heart Month, so it just feels like the right time to declare our love for fiber.

     Why the affection for this humble, indigestible substance?

      Because dietary fiber has emerged as a heart-healthy hero, one that scientists believe can help fight three of the top risk factors for heart disease – high cholesterol, high blood pressure and obesity.

     The health statistics are scary: More than 58 million Americans suffer from some form of heart disease. Heart disease is the number-one cause of death in the United States.

     Studies have shown that dietary fiber appears to cut the incidence of heart disease. Here are some of the ways scientists believe it works: 

     Fiber can carry away unhealthy cholesterol before it gets into the bloodstream. Cholesterol can harden and narrow arteries and cause high blood pressure, all of which hurts the heart.  Obesity is another major danger to the heart: excess body fat can raise blood cholesterol, lower HDL “good” cholesterol and increase blood pressure. Dietary fiber can help reduce excess body fat by making a person feel full, so they eat fewer calories. And because high-fiber foods are digested more slowly, they make a person feel full longer.

     Experts say adults should be getting at least 25 grams of dietary fiber daily.

     That’s we had in mind when we welcomed Fiber One Wraps and Fiber One Muffins into the Uncle Wally’s Family.* Not only do both taste amazing, but each Fiber One Wrap provides up to 30 percent of the recommended daily value for fiber; Fiber One Muffins each provide 28 percent.

     You can get fiber – and other heart-healthy nutrients – in your diet through a variety of fruits, vegetables, whole grains, legumes (beans and peas), nuts and seeds. Fiber is only one aspect of a heart-healthy lifestyle. Other important advice: keep your diet low in saturated fat, trans fats, cholesterol and salt, exercise, maintain a healthy weight and stop smoking.  

     For more ways to get fiber into your diet, check out these high-fiber recipes from Betty Crocker.

 

*Fiber One Wraps are available in Traditional White, Garden Vegetable and Honey Wheat varieties. Uncle Wally’s markets Fiber One Wraps and Fiber One Muffins under license for General Mills.

SOURCE: American Heart Association; Mayo Clinic; American Dietetic Association;   National Fiber Council.

 

Posted in Exercise, Fiber, Fiber One Muffins, Fiber One Wraps, Health, Heart Health, Staying Healthy, Uncategorized, Weight loss | Tagged , , , , | 2 Comments

Sweethearts Strawberry Shortcake: Love at First Bite

Posted on February 9, 2012 by Uncle Wally's

Strawberry Shortcake Valentine's Day Dessert Recipe     This romantic Valentine’s Day dessert recipe was inspired by love … and our love for Uncle Wally’s new Strawberry Shortcake Ice Cream Mini Muffins!

     But seriously, who could resist this pretty dessert, with its delicious layers of rich, moist muffin, juicy strawberries and dreamy whipped cream? Elegantly displayed in a shimmering parfait or wine glass, it’s got romance written all over it.

     Here’s the easy recipe:

Ingredients

(Makes 4 servings – cut ingredients in half for a dessert for two)

  • 2 cups sliced frozen strawberries (thawed) or fresh sliced strawberries
  • 2 Tbsp. sugar
  • 8 Uncle Wally’s Strawberry Shortcake Ice Cream Mini Muffins (or 2 Uncle Wally’s Rich & Moist Cheesecake Muffins)
  • 8 oz. container whipped topping or 3 cups whipped cream

Directions

  1. Mix sliced strawberries and sugar. Let sit for 5-10 minutes, until sugar is dissolved.
  2. Place 1 Strawberry Shortcake Mini Muffin (or ¼ Rich & Moist Muffin), cut into small pieces, into the bottom of each of the 4 glasses. Top each with ¼ cup strawberry mixture, followed by 1/3 cup whipped topping.
  3. Repeat layers, ending with whipped topping.
  4. Top with a fresh strawberry slice cut into a heart shape  (optional).

Best served immediately; can be refrigerated up to 2 hours.

 

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Posted in Dessert Recipes, Holiday Recipes, Ice Cream Mini Muffins, Mini Muffins, Recipes, Strawberry Shortcake Ice Cream Mini Muffins, Uncategorized | Tagged , , , | Leave a comment

Super Bowl Snack Wrap-Up

Posted on February 1, 2012 by Uncle Wally's

Super Bowl Snacks Using Fiber One Wraps     Many of us will be cheering on our favorite team this Sunday, but we’re also rooting for some really delicious Super Bowl snacks!

     In this spirit, we challenged ourselves to come up with some unbeatable Super Bowl snack ideas featuring our powerhouse Fiber One Wraps.* Here are our winning recipes:

Ham and Cheese Rollups. Spread softened garlic and herb cream cheese generously on one side of each Fiber One Wrap (any variety). Sprinkle with chopped scallions, a layer of sliced ham and grated cheddar cheese, a layer of baby spinach leaves and some salt and pepper. Roll up wrap and cover tightly with plastic wrap. Refrigerate for at least 2 hours, remove wrap and slice into 1-inch pieces.

Cheese Quesadilla. Place a traditional white Fiber One Wrap on greased cookie sheet, top with 2 T. salsa and 1/3 cup grated cheddar cheese, and cover with another wrap. Broil about 3 minutes on each side, until golden brown. Slice into wedges.

Cinnamon Dippers. Cut honey wheat or traditional white Fiber One Wraps into 8 pieces, coat with cooking spray or melted butter and top with cinnamon and sugar. Bake at 350 degrees for 10 minutes. Serve with a bowl of thick chocolate sauce for dipping.

Mexican Cream Cheese Pinwheels. Mix together 8 ounces softened cream cheese, 1/3 cup mayonnaise, ½ cup pitted and chopped green olives, ½ cup pitted and chopped black olives and 6 chopped scallions. Spread the mixture on 6 Fiber One Wraps (any variety). Roll up wraps, cover in plastic wrap and chill for at least 2 hours. Uncover and cut into 1-inch pieces.  Serve with salsa.

Guacamole Nachos. Cut traditional white or garden vegetable Fiber One Wraps into quarters, spray with cooking spray or oil, sprinkle lightly with salt and bake at 350 degrees for about 10 minutes. Top with guacamole, salsa and chopped jalapeno peppers.

Chicken Taquitos. Combine a 10 oz. can of chunk chicken (drained) with ½ cup grated cheddar cheese and 6 drops of hot pepper sauce. Using 8 Fiber One Wraps (traditional white or honey wheat), spread a thin layer of the mixture on one half of one side of each wrap. Roll each wrap tightly, starting with side that has filling. Place taquitos side by side, seam-side down in a sprayed baking dish. Bake for 30 minutes at 350 degrees.  Cut in halves or thirds before serving.

Super Spinach Tortilla Twirls. Mix together ½ cup sour cream, 1 cup mayonnaise, 3 oz. cream cheese (softened), 2 (10 oz.) packages thawed spinach (squeezed dry), 1/3 cup bacon bits, 3 T. chopped scallions and 1 pack dry ranch dressing mix. Spread evenly on 6 Fiber One Wraps (any variety). Roll up wraps, covering each tightly with plastic wrap and refrigerate at least 5 hours. Uncover and slice into bite-sized pinwheels.

 

* Fiber One Wraps are available in Traditional White, Garden Vegetable and Honey Wheat varieties. Each serving has up to 9 grams of dietary fiber, which is 30 percent of the recommended Daily Value. Uncle Wally’s markets Fiber One Wraps under license for General Mills.

Posted in Fiber, Fiber One Wrap Recipes, Fiber One Wraps, Recipes, Snack Recipes, Uncategorized | Tagged , , , , | Leave a comment

Tips for Staying Healthy This Winter

Posted on January 26, 2012 by Uncle Wally's

   It’s the dead of winter and people all around you are sniffling, sneezing or burning up with fever. Will you be next?

    Winter is prime time for flu, colds and other respiratory illnesses, mostly due to people spending more time indoors with others during cold-weather months. Here are some tips for staying healthy this winter:

Get vaccinated against flu. It’s not too late to get the vaccine, which can be taken as a shot or a nasal spray. Flu season peaks in February and can continue through the spring.

Eat a balanced diet. A good diet, especially one full of colorful fruits and vegetables, can help boost your immune system.

Wash hands frequently. Colds, flu and other illnesses are often spread by hands that have touched a contaminated surface. Wash hands with warm, soapy water for at least 15 seconds. Alcohol-based hand rubs are OK if soap and water are not available.

Exercise. It can strengthen your body’s ability to fight off germs.

Don’t touch your face. You can become infected when you touch something that is contaminated and then touch your eyes, nose, or mouth.

Stay away from infected people. Avoid close contact with people who are sick. Illnesses can be passed through coughs, sneezes and contaminated surfaces. If you are sick, keep your distance from others to protect them from getting sick.

Quit smoking. If you use tobacco or breathe in secondhand smoke, it makes you more prone to respiratory illnesses and complications.

Keep stress in check. Studies show stress can weaken the immune system.

Get enough sleep. Lack of sleep can reduce immunity. Get enough sleep, and nap when you can.

 

SOURCE: U.S. Food and Drug Administration (FDA); U.S. Centers for Disease Control and Prevention (CDC)

 

Share this blog with the people you care about, and have them “like” Uncle Wally’s on Facebook to get more healthy tips, recipes and product information.

 

 

Posted in Exercise, Health, Preventing winter illness, Staying Healthy, Uncategorized | Tagged , , | 2 Comments

Winter Warm-Up: Chicken Tortilla Soup

Posted on January 19, 2012 by Uncle Wally's

Uncle Wally's Chicken Tortilla Soup Recipe     There’s no better meal for a cold winter’s day than a hot, hearty bowl of soup with a side of Uncle Wally’s moist, savory corn muffins.

     So we’ve cooked up the season’s most delicious soup recipe – an irresistible, easy-to-make Chicken Tortilla Soup that’s low in calories and fat and packed with healthy nutrients and fiber. We topped it with toasted strips of our Fiber One Wraps, instead of traditional tortillas, making it even healthier and adding some tasty crunch.

Uncle Wally’s Chicken Tortilla Soup

(Serves at least 6)

Soup Ingredients

  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 Tbsp. olive oil
  • 4 cups shredded rotisserie chicken
  • 1 box chicken broth or stock, 32 ounce
  • 2 cups frozen corn kernels
  • 2 15-ounce cans black beans, drained
  • 2 10-ounce cans diced tomatoes with green chili peppers
  • 2 tsp. ground cumin
  • 2 tsp. chili powder
  • Salt and pepper to taste

Topping Ingredients

  • 3 Fiber One Wraps, quartered and thinly sliced
  • Cooking spray
  • Onion salt or garlic salt
  • 1 cup low-fat grated cheddar cheese or Mexican cheese blend (optional)

Side Dish

  • 1 carton Uncle Wally’s Sweet Country Corn Mini Muffins, or any of Uncle Wally’s many varieties of corn muffins.

Directions

  1. In stock pot, heat olive oil and stir in onion and garlic. Stir on medium heat until onion is softened, about 4 minutes.
  2. Add all other soup ingredients (note: you can add more chicken broth if you like a thinner soup) and simmer for 10 minutes before serving.
  3. While soup is simmering, cut Fiber One Wraps in quarters and slice thinly. Spread in a single layer on a cookie sheet, coat tops with cooking spray and sprinkle with garlic salt or onion salt. Bake for 6-8 minutes at 350 degrees or until strips are lightly browned and crispy.

      Serve soup in bowls, topped with cheese and baked Fiber One “tortilla” strips.

 

Fiber One Wraps are available in Traditional White, Garden Vegetable and Honey Wheat varieties. Each serving has up to 9 grams of dietary fiber, which is 30 percent of the recommended Daily Value. These versatile wraps are great for eating right out of the package – alone or with a favorite filling – or warmed in an oven, skillet or microwave to use in recipes. Uncle Wally’s markets Fiber One Wraps under license for General Mills.

 

 

Posted in Corn Muffins, Fiber, Fiber One Wraps, Health, Mini Muffins, Recipes, Uncategorized | Tagged , , , , , , | 1 Comment

Portion Control: A Key to Weight Loss

Posted on January 12, 2012 by Uncle Wally's

     Weight gain isn’t always about what we are eating – often, we just don’t realize how much we are eating.

     Even if we’re filling our plates with healthier dishes, eating too much can rack up the calories and pack on the pounds.

     For weight loss, nutrition experts say we should practice “portion control” – cutting down the amount we eat in order to reduce the calories we are consuming. We can still eat our favorite foods, just not in the supersized portions many of us have gotten used to.

     Here are 10 tried-and-true ways to make portion control a daily habit:

Divide it.  Assemble the meal on your plate using this formula:  ¼ of the plate for protein, ¼ for carbohydrates and ½ for salad or cooked vegetables.

Dish it. Use a smaller plate. Your meal will look bigger even though you’re really eating less.

Savor it. Slowly enjoy every bite of your portion-controlled meal or snack and you will feel more satisfied than if you had blown through a mountain of food. Bonus: Eating more slowly gives your body time to tell your brain it’s full.

Move it: Keep serving dishes far away from the table. It’s easier to keep your portions in check when extra helpings are not within arm’s reach.

Store it: Break up leftovers into single-serving containers so you won’t be tempted to reheat a much larger portion later.

Buy it. Some companies are now individually wrapping single snack servings – that’s how we package our Uncle Wally’s Fun Muffins, Snack Muffins and Fiber One Muffins – making it easier to keep portions in check. Reduced-size products, like Uncle Wally’s new Mini Muffins, can help you satisfy your cravings without overindulging.

Bag it. If you bring home a big bag of a tempting snack food, split it up into single-serve plastic baggies right away. Studies show people don’t realize how much they are eating when they eat from a large bag.

Halve it. At restaurants, ask the waiter to package up half your dinner. You’ll cut that meal’s calories in half, and you can enjoy the rest the next day – at no extra charge!

Downsize it. Ordering a kid-sized meal automatically limits portion size.

Work it. Give your mind and body time to adjust to smaller portions. Soon it will become second nature, and over time you should notice a difference in your clothes and on the scale.

 

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Posted in Fiber One Muffins, Health, Mini Muffins, Snack-size muffins, Uncategorized, Weight loss | Tagged , , , , , , | 1 Comment

Recommitting to Your Health in 2012

Posted on January 5, 2012 by Uncle Wally's

     Whether you call it a resolution or simply a fresh start, New Year’s can be a good time to refocus on your health.

     In fact, research shows that Americans’ New Year’s resolutions often involve weight loss, exercise and other health-related goals.

    Whatever your personal goals for 2012, here are some tips for making them stick:

 

Set Realistic Goals. Ask yourself: What can I reasonably attain? Perhaps a 10- or 15-pound weight loss instead of 40? A 10K run instead of a marathon? Unrealistic resolutions are rarely kept.

Take Small Steps. If your aim is to exercise more, start by working out several times a week instead of every day. If weight loss is your goal, start by planning lower-calorie, healthier breakfasts. Introduce new behaviors gradually over time.

Put It In Writing. Keep a journal with your thoughts about why you are setting your goal and the steps you plan to take to achieve it. Reread this at times you are uninspired and it may help renew your motivation.

Don’t Go It Alone. Announce your goals to family and friends and don’t be afraid to ask for their help. Support groups, such as aerobics classes at the gym or weight loss groups can also make it easier to reach your goals.

Forgive yourself. Lapses happen to all of us. We eat those doughnuts. We skip the gym. Recover from your mistakes and move forward.

     At Uncle Wally’s, we are committed to your health needs – whether it’s reducing your calorie and fat intake, eliminating added sugar, increasing fiber or simply controlling your portion sizes. We have a range of great-tasting muffins to meet many dietary needs: Fat Free, Sugar Free, Smart Portion, as well an array of new Mini Muffins and fortified Fun Muffins. Fiber One Muffins and Fiber One Wraps are also part of the Uncle Wally’s Family.  It can make all the difference to have a delicious, healthier alternative that allows you to stick to your resolution.

     Visit Uncle Wally’s website for more information on our products.

Posted in Exercise, Fat-free muffins, Fiber, Fortified muffins, Health, Smart Portion Muffins, special dietary needs, sugar-free muffins, Uncategorized, Weight loss | Tagged , , , , , , , , , , , , , | Leave a comment