Nutritional Information on 7 Great Cereals

In an article written by Shereen Lehman in, she says:

I checked out 17 major name brand breakfast cereals that I think would probably be the most appealing to grown-ups. I went with major name brands – General Mills, Kellogg’s and Post Cereals because they’re available in every grocery store. And of those 17, I picked what I think are the seven best.
I based my choices on the amount of sugar, sodium, fiber, protein and calories in one cup of dry cereal. I looked at the fat too, but they’ll all pretty low in fat except for one. Also, I looked at the first two ingredients listed on the labels. Some type of whole grain is a must-have.

Nutrition information is available for all the cereals at the brands’ websites. Or you can find them all at Calorie Count. I had to do a little math for some brands because they claim their serving size is 3/4 or 1/2 cup, and I wanted to compare the same volume for each cereal.

So, in no particular order, these are the seven major name brand cereals that I think are pretty good for you.

Post Shredded Wheat Post Shredded Wheat

Shredded wheat is the simplest of all the cereals. It’s nothing but wheat and a little bit of BHT as a preservative. It has no sodium and no sugar, which I like. I also like that one cup of Shredded Wheat has 6 grams fiber and 6 grams protein.

 Calorie-wise it was about in the middle of the pack – with 170 calories.

General Mills Fiber One

I think breakfast time is good for getting more fiber, and one cup of Fiber One cereal has 28 grams of fiber. The original Fiber One has no sugar and 4 grams of protein. It’s on the lower end of calories, too, with 120 per one cup. Its first two ingredients are whole grain wheat and corn bran. It’s not the lowest in sodium – with 220 milligrams per cup. But it’s not high in sodium either.

Most people need more fiber but be careful if you want to switch to this brand from a lower-fiber cereal. You ought to start with half a cup (that’s the serving size on the box) and work your way up. That’s because your digestive tract may need a little time to get used to the extra fiber.

General Mills Cheerios Cheerios

I know there are several varieties of Cheerios, but I’m only talking about the original version. One cup of Cheerios as only one gram of sugar, 3 grams of fiber, 3 grams of protein and only 100 calories. The first ingredient is whole grain oats and cornstarch. It also has 140 milligrams sodium per one-cup serving, so it’s excellent for a low-sodium diet.

General Mills Total

Total’s big thing is that it’s loaded with vitamins and minerals. I mean all of these cereals are fortified, but Total contains 100 percent of most of Total cerealthem. That’s good – but it doesn’t mean that it’s okay for the rest of your diet to suck. You still need plenty of healthy fruits and vegetables.

Total is good because it has 4 grams fiber, about 3 grams protein, and 133 calories. That’s pretty good sodium-wise, with 186 milligrams. It has a bit more sugar than I like – it’s listed as the second ingredient, after whole grain wheat, about 7 grams per cup of dry cereal. But I think it’s fine as long as you don’t add more sugar. But feel free to add berries and fruit for extra sweetness.

Post Honey Bunches of Oats

This one might be a surprise because it’s one of the sweeter cereals, but he,y not everyone wants something that tastes like cardboard every morning. But even though it’s sweet, the first two ingredients are corn and whole grain wheat (you’d be surprised how many cereals have sugar listed second).

It does have a little more sugar than I’d like – 8 grams per one cup of dry cereal, so I wouldn’t add any more sugar to a bowl. But it has almost 3 grams of fiber and 3 grams of protein. One cup has about 160 calories and 187 milligrams sodium – not bad.

General Mills Wheaties

Wheaties BoxWheaties aren’t really a sweet cereal, but they do have a little sugar added. Still, with 133 calories, 253 milligrams sodium, 5 grams sugar, 4 grams fiber and 3 grams protein, it’s a solid choice for a healthy breakfast. The first two ingredients are whole grain wheat and sugar.

Wheaties is good when it’s topped with fruit or berries, along with your favorite type of milk. Maybe some whole grain toast and nut butter on the side.

General Mills Corn Chex

Corn Chex is another rather plain cereal, but it’s low in calories and sugar, so it makes the top seven. One cup has 120 calories, 220 milligrams sodium, 3 grams sugar, 2 grams fiber and 2 grams protein. The first two ingredients are whole grain corn and corn meal.

Since it’s low in sugar, you could add a little bit of regular sugar. But since it’s on the low side as far as fiber content, I think it should be served with a big helping of fresh fruit.


Updated April 17, 2016


Vitamin D Foods with a Pinch of Sunshine

Sunshine PictureVitamin D is a fat-soluble vitamin that’s essential for proper absorption of calcium in your digestive tract, and it helps maintain blood levels of calcium and phosphate. So, getting enough vitamin D is necessary for bone health throughout your life — vitamin D deficiency can lead to rickets in kids and osteoporosis in adults.

The thing is, people don’t get much vitamin D from the diet. Your body makes vitamin D when your skin is exposed to UV rays from the sun. It only takes a few minutes of sun exposure every day to get your vitamin D, but if you live in a place where it gets colder in the winter, there’s a good chance you won’t get enough sun exposure for several months out of each year.

Most experts recommend a daily intake of 600 International Units. You won’t find many foods that are high in vitamin D, but there are some. Following is a list of foods higher in Vitamin D. Milk Glass

Maitake Mushrooms
Chanterelle Mushrooms
UV Exposed Portabella Mushrooms
Salmon Fortified Breakfast CerealTrout
Milk Alternatives (Almond Milk, etc)
Eggs Eggs in Carton

Taken from


Simple Margaritas

One of the favorite refreshing, summer drinks is Margaritas. Here is a great recipe we found.




  • 1 (6 ounce) can frozen limeade concentrate
  • 6 fluid ounces tequila
  • 2 fluid ounces triple sec


  1. Fill blender with crushed ice. Pour in limeade concentrate, tequila and triple sec. Blend until smooth. Pour into glasses and serve.

    Margaritas2 Serve with your favorite Mexican food or to cool off on a hot day.

    Muy Bueno.


How Corona Made Cinco de Mayo an American Holiday

In America Cinco de Mayo has evolved to become one of the country’s largest drinking holidays. In 2013, over $600 million dollars worth of beer was sold, according to Nielsen data, which is more beer than is sold for St. Patrick’s Day or the Super Bowl, two holidays where beer consumption is the primary focal point. And most of that beer is Mexican in origin, which has also meant that the Mexican beer sector, thanks to Cinco de Mayo, has continued to grow and thrive north of the border, experiencing the best sector growth in the American market according to EuroMonitor data, second only to the rapid growth of American craft beer.

corona beerThe holiday originally gained significance in America thanks to the growing push for Mexican-American civil rights in the 1940s and ‘50s. The Chicano movement formed in the 1960s with the stated goal of empowering Mexican Americans to embrace their cultural heritage, and celebrating Cinco de Mayo became a useful tool in connecting these new citizens to the story of America as a whole. That’s because the 1862 battle of Puebla not only impacted citizens of Mexico, it potentially impacted the fate of the Union. The French were the ones backing the Confederate army in America’s civil war, which was occurring at the same time, and their attack on Mexico City was described by Mexicans as if the French had opened a second front of the same war – meaning Mexicans and the Union had a common foe. The resulting victory by the Mexican army slowed down French support of the Confederates north of the border, which helped solidify Mexico’s assistance in securing the fate of the Union. It’s a great story that allows America’s largest immigrant group to feel even more connected to the history of the country they now inhabit, and the Chicano movement was instrumental in spreading the celebration of this holiday to Mexican cultural centers across America.

Yet, though the holiday gained in popularity among Mexican immigrants in the ‘60s, ‘70s and ‘80s, it remained relatively insular. While more Mexican Americans began celebrating the holiday as a way to embrace the connection between Mexican and American culture, most other American groups had no idea the holiday existed. But in 1989 the San Antonio based Gambrinus Group, who were the regional importers of Corona and Grupo Modelo, launched a Cinco de Mayo themed ad encouraging Mexican Americans already celebrating the holiday to make it a priority on this day to drink Mexican beer. The campaign took off.

As the holiday has grown in popularity, its connection to the original meaning has continued to weaken, while its excuse to party has drastically increased. Much of this has to do not only with the adept marketing of companies like Corona – who spend $1 on Cinco de Mayo promotions for every case of beer sold – but also the time of year in which the holiday falls. Early May signifies the true start of spring in most of America, just as the weather is turning balmy and with Memorial Day almost four weeks away, many Americans are looking for any excuse they can get to be outside celebrating in the sunshine.

Taken from:


Cinco de Mayo Defined

Cinco de MayoCinco de Mayo: is celebrated May 5th or literally, Five of May. The date is observed to commemorate the Mexican army’s unlikely victory over French forces at the battle of Puyeble on May 5, 1862, under the leadership of General Ignacio Zaragoza Sequin.

In the United States, Cinco de May is sometimes mistaken to be Mexico’s Independence Day – the most important national holiday in Mexico which is actually celebrated September 16.

Celebrate this Mexican holiday with classic Mexican food:
Carne Asadacorona beer
Corona Beer and



WinCo Foods – What’s Make Them Different?


  • WinCo is employee owned – the people that work at your store, own the company.
  • Bulk Bins – less packaging, big savings, more than 800 items by the pound…need we say more?
  • No gimmicks – prices are low and you don’t have to jump through hoops to get them. But if you’re looking for even more savings, you find printable coupons here.
  • We’re Open for 24 hour Savings, 7 days a week – except certainholidays.
  • You bag your own groceries – this means you can arrange them how you like, and know you’re helping keep prices low.
  • We accept debit cards but do not take credit cards – another way we keep prices so low.

    I personally am a huge WinCo fans. Their bulk section is always clean and full with over 800 items to choose from. It is a great way to save money!

    I also love their prices. Meats are consistently lower. We bought pork shoulder roasts at Easter for $.99/lb. We were able to serve pork sandwiches for 60 for $27.

    Their seafood counter is clean and competitively priced. Wild salmon is often at $3.49/lb, and they will fillet it for no charge.

    Easterners are projected to see WinCo stores in the next few years. 🙂


Aldi Menu – Food Deals

April 27, 2016
Aldi FoodsAldi Foods was recently declared the nation’s price leader on groceries. So we looked into some of the prices. And what does it take to make a nutritious meal from their best buys.

Here’s what we found:

Chicken Breasts – $1.59/lb
Hamburger, 73% – $1.99/lb
Cantaloupe – $.99 each
Bananas – $.39/lb
Red Grapes – $.99/lb
Strawberries – $1.19/1-lb

Wow! These are great buys. My mind is buzzing with meal ideas! Here is a simple, inexpensive menu:

Chicken Enchiladas
Fruit Bowl – strawberries, bananas and grapes or cut-up cantaloupe

Chicken Enchiladas chicken enchiladas

2 cans cream of chicken soup
2 (4 oz) cans Ortega diced green chilies
1 cup chopped onions
1 pint sour cream
3 lb chicken breasts, cooked and diced

Mix together soup, chilies, sour cream, and onions. Cook over medium low heat, stirring so mixture does not burn, but so onion will cook. Take individual tortilla and dip hot crease in a fry pan. In each tortilla, put some cooked chicken and a Tbs of the cream mix. Roll it up and arrange in a dripper pan. Pour remaining cream mixture on top of enchiladas and cover with foil. Bake in a 350 deg oven for about 1 hour.


6 Additional Medicinal Herbs You Can Grow

Parsley parsley
Don’t think of it as decorative on your plate; this medicinal herb is loaded with nutrients as well as healing powers to help with flatulence and bad breath.

If you have digestion or gas, sipping tea made of this medicinal herb might provide relief. It’s also been shown to help soothe headaches.

This medicinal herb helps memory and concentration, improves mood—and sweetens breath.

Sage sage
Sage’s genus name, Salvia, means “to heal,” reflecting its early use as a medicinal, not culinary, herb. It can help provide relief for mouth and throat inflammations.

The active principle in thyme, thymol, is a strong antiseptic. If you suffer from coughs, congestion, indigestion, or gas, consider using this medicinal herb.
St. John’s Wort

St. John’s Wort
Talk to your doctor if you suffer from mild to moderate depression; she may suggest St. John’s Wort. The glossy leaves and yellow flowers are this medicinal herb’s active parts.

Taken from Reader’s Digest


5 Great Medicinal Herbs You Can Grow

Here are 5 great medicinal herbs you can grow in your home or garden:

Basil basil
This medicinal herb can help with flatulence, lack of appetite, cuts, and scrapes. Harvest the young leaves of this annual plant as needed.

Use the flower heads of this medicinal herb for infusions and salves to relieve indigestion and colic, anxiety and tension, and skin inflammations and irritations.

Echinacea echinocea
If you suffer from a cold or the flu, try this medicinal herb to ease the severity of your symptoms. It also helps provide relief to your immune system.


Even smelling this medicinal herb has been shown to calm and relax. It also eases pain, and when applied to cuts and bruises functions as an antiseptic.

Lemon Balm
A relative of mint, lemon balm is a versatile medicinal herb that helps relieve anxiety, insomnia, wounds, herpes, insect bites, flatulence, and an upset stomach. It also speeds the healing of cold sores.

Good for sunburn, acne, and blemishes, this medicinal herb also soothes ulcers and digestive problems. marigolds

Taken from Reader’s Digest



What’s In Season Right Now?

What’s in season right now? Lettuces, turnip greens, kale, and possibly some root vegetables like fennel and onions are signatures of Spring. You’re also likely to see strawberries, rhubarb, and asparagus, and okra. Check out your region below for a quick guide to the Top 5 in-season fruits and vegetables by region.

StrawberryAn Overall List of Spring Produce
Bitter greens: Collards, kale, mustard, turnip
Leafy greens and lettuce

Pacific Northwest:

West basil

Brussels Sprouts
Swiss Chard

Upper Midwest:

Sugar and Snap Peas

Northeast: asparagus
Lettuce and Mustard Greens
Garlic Scapes and Green Garlic


Taken from: