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Most people should look closely at their oils. Which ones are good, and which ones should be changed. Connie Diekman, of the American Dietetic Association, now called the Academy of Nutrition and Dietetics, shows options to compare.

Healthy Lifestyles Apple Cake

Lactose Intolerant Apple Cake Recipe


2 cups dark brown sugar

1 1/2 cups olive oil

3 egg whites

3 cups diced small, unpeeled fresh apples

3 cups unbleached white flour

1 teaspoon each baking soda, cinnamon

1/2 teaspoon nutmeg

2 teaspoons vanilla

1 cup chopped walnuts

2/3 cup water

1. Preheat oven to 350 degrees. Spray 9 x 13 glass baking dish with non-stick cooking spray. Set aside.

2. Place brown sugar in large mixing bowl.

3. Add oil, egg whites. Stir until mixed well.

4. Add flour, baking soda, cinnamon and nutmeg slowly, until mixed.

5. Add vanilla, apples, and nuts. Batter will be thick.

6. Add water slowly.

7. Pour into baking dish. Bake about 45 minutes, until toothpick comes out clean.

8. Enjoy warm or room temperature with lactose free ice cream .


Healthy LifeStyles Chocolate Cake

Milk Free Chocolate Cake Recipe


2 cups white sugar

1 3/4 cups unbleached flour

3/4 cup cocoa

1 1/2 teaspoons baking powder

1 1/2 teaspoons baking soda

6 tablespoons boxed egg whites

1 cup lactose free 2% milk

1/2 cup olive oil

2 teaspoons vanilla

1 cup boiling water


1. Heat oven to 350 degrees

2. Using  non-stick cooking spray, lightly cover bottom and sides of 9 x 13 glass baking dish, or two 9 inch round cake pans.

3. Combine sugar, flour, cocoa, baking powder and baking soda in a large mixing bowl.

4. Add egg whites, milk, oil, and vanilla.  Beat for 2 minutes on medium speed.

5. Slowly stir in boiling water.

6. Pour into desired baking dish.

7. Bake 30 -35 minutes, or until toothpick comes out clean.

8. Cool completely before frosting.



1/2 cup Earth Balance buttery spread

2/3 cup cocoa

3 cups powdered sugar

1/3 cup lactose free 2% milk

1 teaspoon vanilla


1. Melt buttery spread.

2. Stir in cocoa.

3. Alternate adding powdered sugar and milk, add vanilla,  beating on medium speed, to a medium thick consistency.

4. Frost cake.

Healthy LifeStyles Green Bean Casserole

Lactose Intolerant Green Bean Casserole

GREEN BEAN CASSEROLE – I devised this recipe as an alternative to the popular recipe. This has no cream soup.

1 #fresh green beans

1/4 cup olive oil

1/2 cup slivered almonds

1/2 cup French fried onion

1. Rinse beans, snip off stem, lay on paper towel to dry.

2. Lay beans in 9 x 13 glass baking dish.

3. Add almonds.

4. Drizzle olive oil over beans and almonds.

5. Stir together.

6. Cover with onions.

7. Bake at 350 degrees, for 30 minutes, or to desired doneness.

Healthy LifeStyles Lactose Intolerance

Safe Eating with Lactose Intolerance

Lactose intolerant people have a special problem with consuming anything dairy, and consequently have difficulty choosing food they can enjoy without suffering unpleasant side effects.

Being lactose intolerant can come in varying degrees, from total intolerance and harsh side effects, to some intolerance with little side effects. These side effects can range from mild stomach distress to stomach pain, gas and diarrhea.

We have found this also seems to be a genetic problem in our family.  The father, some of the sons, daughters, and grandchildren are bothered with this problem.

To help those with major intolerance, and suffer harsh side effects we will provide some shopping tips, and some recipes that have no dairy ingredients.


1. Duncan Hines dark chocolate fudge brownie mix. This contains no milk, and milk is not required in making the brownies.

2. Earth Balance natural buttery spread. This has the consistency and look of real butter. This can easily be substituted for butter in mashing potatoes, in cake recipes, on an even exchange measurement. The flavor is excellent.

3. Use cocoa in recipes, or unsweetened chocolate, which has no milk. Good chocolate cake recipe follows.

4. Lactose free milk comes in many brands, and can be used in baking and cooking, with no change to the flavor.

5. Annie’s Naturals lite honey mustard dressing contains no milk, or preservatives, so is healthy in two ways.

6. Briannas’ poppy seed dressing and honey mustard dressing contain no milk ingredients or preservatives, so is good on two counts.

7. Pancake mix – Aunt Jemima’s Original, has no milk, whey, artificial coloring or preservatives.

8. Ken’s Steakhouse Country French dressing, good taste. No milk, whey, added coloring or preservatives. Good buy!


Healthy LifeStyles iStockNutritionLabelsB

Choices for Healthy Eating

Eating healthy is important, and not difficult. The opinion of Sharon Meyer, Registered Dietitian, of Rochester, Michigan, stated in an interview,  ”the farther from the farm, the worse our food becomes” which is not too difficult to understand. There are farmers markets, and farmers stands during the harvest season, no matter where you live. Sweet corn in September, strawberries in July, and blueberries in August, are all available from farm stands. They all are fresh and flavorful, and worth the extra effort to have a Sunday jaunt to the country markets, or weekday trip to a busy town when the farmers bring their fresh produce to us, summer and fall.

She says the worst food for humans is hydrogenated vegetable oil, which is hydrogen molecules added to any liquid oil, which makes the oil like plastic. It does not degrade. It gives shelf life to the product – it takes away our shelf life.  It is always in packaged  foods.

Ms. Meyer, says the second worst food to ingest is any processed food. They are high in salt, which can cause many side issues.

And the third worst ingredient against maintaining one’s health over time, she decides, are preservatives- which are chemicals, that flavor boxed food.

Caffeine is high on her list of ingredients to beware of.  Classified as drug like because of its possible addiction. A person, also, can go into withdrawal.

Read labels, and read labels, and read labels!

Healthy LifeStyles Intervals

Benefits of Interval Training

Both Shape.Com and the Mayo Clinic state interval training is very beneficial to your health. Shape.Com states less time spent in the gym doesn’t mean reduced health and fitness. Interval training, which is workouts where individuals alternate periods of high-intensity exercise with low-intensity recovery periods increases fitness and burns more calories over a short period of time than steady-state exercise. As examples, a short burst of jogging as part of a brisk walk, or a sprint as part of a run.

The Mayo Clinic website states intervals will:

  • Help burn more calories;
  • Improve aerobic capacity (both lung capacity and endurance);
  • Reduces boredom and breaks up the workout into smaller segments;
  • Doesn’t cost more, although a good watch showing seconds helps keep the intervals consistent.

The HealthyLifeStylesUSA.Com team recommends a fast interval for 1 minute out of every 5 minutes. Doing so will increase your heart rate, burn more energy, and make the entire workout go faster compared to a steady exercise at the same pace.


The referenced websites are: and



What can interval training do for me?

Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

  • You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
  • You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
  • You don’t need special equipment. You can simply modify your current routine.


Healthy LifeStyles Lemon

The Benefits of Lemon

Lemon is a wonderful fruit. Adding lemon to water helps add flavor, curb the urge to drink unhealthier drinks such as sodas, hydrates without adding unnecessary calories, freshens the palate, and provides necessary nutrients.

About.Com shows a full lemon having only 1 gram of sugar, 17 calories, and only 0.2 grams of fat. The HealthyLifeStylesUSA.Com team recommends adding a half teaspoons of lemon juice or a slice of lemon to a full glass of icewater. One option to keep lemon available without constantly going to the supermarket is to buy fresh pressed lemon. Produces such as Lakewood Organic Fresh Pressed Pure Lemon is full strength and does not contain the preservatives found in concentrates such as ReaLemon.

For more information go to

Dining Out Recommendations

The HealthyLifeStylesUSA.Com team will occasionally provide feedback on how to eat healthy when dining at various restaurants. Today’s review is for T.G.I. Fridays. The best choice in our view for taste and nutrition is the Balsamic-Glazed Chicken Caesar salad with the least favorite the Jack Daniel’s Black Angus Rib-Eye and Grilled Shrimp Scampi.

According to the T.G.I. Friday’s website the chicken breast is fire-grilled with a with balsamic glaze and served over romaine lettuce tossed in a Caesar Vinaigrette with shaved parmesan, focaccia croutons and grape tomatoes. The salad has 490 calories, 26 grams of fat, 1960 milligrams of sodium and provides 40 grams of protein.

The Jack Daniel’s Black Angus Rib-Eye and Grilled Shrimp Scampi is 1260 calories, 57 grams of fat, a huge 5800 milligrams of sodium, and provides 81 grams of protein.

The HealthyLifeStylesUSA.Com team’s guidance will help keep you healthy when dining out.


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