Healthy Christmas Side-Garlic and Thyme Green Beans

Fresh green beans are my new found favorite vegetable.  I can't believe I waited so long to ever try them.  Sauteed with garlic and tossed with thyme, these crisp, tender green beans are rich in fiber. They also contain a ton of antioxidants, which can prevent hardening of the arteries and high blood pressure.

Garlic and Thyme Green Beans
8 side dish servings
  
3/4 teaspoon(s) salt 
1/4 teaspoon(s) coarsely ground black pepper 
2 pound(s) green beans, trimmed 
1 tablespoon(s) olive oil 
2 clove(s) garlic, crushed with press 
1 teaspoon(s) fresh thyme leaves

 

In 12-inch skillet, heat 1 inch water and 1/2 teaspoon salt to boiling on high. Add beans; heat to boiling. Simmer on low, uncovered, 5 to 10 minutes or until tender-crisp; drain. Wipe skillet dry. 

 

In same skillet, heat oil and garlic 1 minute on medium. Add beans and cook about 2 minutes or until beans are hot. Remove skillet from heat and toss beans with thyme, 1/4 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper.

Source: Good Housekeeping

45 Calories; 2g Fat

Accordian Potatoes

I love potatoes, I am an Idaho girl so I grew up eating them practically every day.  At Christmas time potatoes are loaded with butter, cream and cheese and are definitely not healthy!  This potatoes have incredible flavor and are really satisfying.  Make them with vitamin rich red potatoes.  Red potatoes are creamier than russets and lower in starch.  Put these on your Christmas menu this year, every one will love them!

 Accordian Potatoes

 8 large (8 ounces each) red potatoes 
2 tablespoon(s) extra virgin olive oil 
1/2 teaspoon(s) salt 
1/4 teaspoon(s) coarsely ground black pepper 
1 tablespoon(s) chopped fresh parsley leaves 
1 teaspoon(s) chopped fresh thyme leaves

 

Preheat oven to 450 degrees F. Carefully slice each potato thinly without cutting all the way through. 

 

Place potatoes on microwave-safe dish and cover with waxed paper. Cook in microwave on High 12 to 15 minutes or until easily pierced with tip of knife. 

 

Transfer potatoes to metal baking pan. Carefully drizzle oil between slices. Sprinkle with 1/2 teaspoon salt and 1/4 tea­spoon coarsely ground black pepper. Roast in oven 25 minutes or until lightly browned. Transfer potatoes to platter; sprinkle with herbs.

 

270 Calories; 4g fat; 6g protein

 

Source:  Good Housekeeping

Winter Fruit Salad

Winter Fruit Salad

Ingredients

• 1/2 cup sugar
• 1 1-inch piece ginger, peeled and thinly sliced
• 1 vanilla bean, split lengthwise and seeds scraped out
• 1 lemon
• 5 large navel or blood oranges
• 2 mangoes, peeled and diced
• 2 firm bananas, peeled and diced
• 5 kiwis, peeled and diced
• 12 kumquats, very thinly sliced crosswise, seeds removed
• 1 cup pomegranate seeds (from 1 pomegranate)

Directions

Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.
Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss. Pour the syrup over the fruit and chill overnight.
Before serving, remove the citrus zest, ginger and vanilla pod. Spoon the fruit and syrup into bowls.
To remove pomegranate seeds, cut the fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.

Chocolate Truffle Cheesecake Lightened Up

This time of year there are so many parties and gatherings and all of them seem to revolve around food!  Next time you are heading to one and need to take a dessert try this lightened up version of a cheesecake.  By replacing most of the cream cheese in a traditional cheesecake with 1 percent cottage cheese and adding cocoa powder and just a touch of melted chocolate the end result is a silky rich deeply chocolaty dessert.  Your guests will be shocked when they learn that this is a healthier version because it tastes so rich and creamy!

Chocolate Truffle Cheesecake

Crust:

• 1 1/4 cups chocolate graham cracker crumbs, 8 whole sheets
• 2 tablespoons granulated sugar
• 2 tablespoons water
• 1 tablespoon melted unsalted butter

Filling:

• 2 ounces semisweet chocolate, chopped
• 24 ounces 1 percent cottage cheese
• 8 ounces 1/3 less fat cream cheese, at room temperature
• 3/4 cup granulated sugar
• 1/2 cup unsweetened cocoa powder
• 2 tablespoons all-purpose flour
• 1 egg
• 2 egg whites
• 2 teaspoons instant espresso powder
• 2 teaspoons pure vanilla extract
• Fresh raspberries and mint sprigs, serving suggestion

1. Position the racks in the lower and upper thirds of the oven. Put a small roasting pan on the lower rack and fill about 1/3 full of water. Preheat the oven to 325 degrees F. Lightly coat a 9-inch springform pan with cooking spray and wrap the outside bottom of the pan with aluminum foil to prevent any leaks.
2. Crust: Mix the graham cracker crumbs, sugar, water, and melted butter in a medium bowl until moistened. Press into the bottom of the prepared pan. Freeze until firm, about 15 minutes, while preparing the filling.
3. Filling: Put the chocolate in a microwave safe bowl. Microwave on medium power until soft and melted, about 1 minute, depending on the power of your oven. Stir until smooth. Puree the cottage cheese in the bowl of a food processor until smooth. Add the cream cheese, sugar, cocoa, and flour and continue to puree, scraping down the sides of the bowl, until smooth. Add the egg, egg whites, espresso, and vanilla and puree until incorporated. Add the melted chocolate and pulse until just combined. Pour over the prepared crust.
4. Put the pan on the upper rack in the oven and bake until just set and the center jiggles slightly, about 50 to 55 minutes. Turn off the oven and let stand in the oven for 1 hour. Remove the cheesecake to a cooling rack and run a knife around the edge of the pan.
5. Let stand at room temperature until cooled, about 2 hours, and then refrigerate until well chilled, 8 hours or overnight. Let stand at room temperature for about 1 hour before serving. For easier serving, slice with a clean hot knife, wiped clean after each slice. Serve each slice with a few fresh raspberries and a sprig of mint.

Calories 245; Total Fat 9g (Sat Fat 5g, Mono Fat 2g, Poly Fat 0g); Protein 12g; Carb 31 g; Fiber 2g; Cholesterol 36mg; Sodium 373mg 

Source: foodnetwork.com

Healthified Gravy

With 75% fewer calories,no fat and 38% less sodium than the original recipe. There's no need to give up Thanksgiving gravy!

Healthified Gravy
Prep time: 15 minutes
Total time: 30 minutes
 8 servings (1/4 cup each)

2 cups Progresso reduced-sodium chicken broth                                   
1 small onion, coarsely chopped
1 medium carrot, coarsely chopped
1 stalk celery, coarsely chopped
1/2 cup cold water
1 tsp reduced sodium soy sauce
1/4 cup all purpose flour
Dash poultry seasoning, if desired

In 2-quart saucepan, heat broth, onion, carrot and celery to boiling; reduce heat. Cover; simmer 15 minutes. Pour broth through strainer, pressing vegetables lightly to extract juice. Return broth to saucepan; discard vegetables.

In small bowl, stir water, soy sauce, flour and poultry seasoning with wire whisk until smooth. Gradually stir flour mixture into broth in saucepan. Heat to boiling. Cook about 1 minute, stirring constantly, until thick and bubbly.

Perfect Mashed Potatoes

Potatoes don't have to be full of butter and cream to taste good, try out this recipe for Thanksgiving and you won't miss the calories!

Perfect Mashed Potatoes
Prep time: 15 minutes
Total time: 35 minutes
8Servings

4 medium russet potatoes (about 1 1/2 pounds)
3/4 tsp salt
dash pepper
1/4 to 1/3 cup hot milk
1 to 2 tablespoons butter or margarine, if desired

Wash and peel potatoes, cut into quarters.  Place potatoes in saucepan, add enough water to cover potatoes.  Add 1/2 teaspoon of the salt.  Heat to boiling.  Reduce heat to medium-low; cover loosely and boil gently 15 to 20 minutes until potatoes break apart easily when pierced with a fork. 

Drain potatoes well; return to saucepan.  Shake saucepan gently over low heat 1 to 2 minutes to evaporate and excess moisture.

With potato masher, mash potatoes until no lumps remain.  Add remaining 1/4 teaspoon salt and dash of pepper.  Continue mashing, gradually adding milk until potatoes are smooth and creamy.  Stir in butter if desired, serve immediately.

Say No To Holiday Weight Gain

The holidays are upon us!  Thanksgiving, Christmas and New Years can be a nightmare on your goals of healthy eating and losing/maintaining weight.  But there are a lot of things that you can do to be able to still enjoy the holidays and not pack on the pounds.  People tend to gain an average of 15 pounds during this time of year but here are some tips to help you to not gain any weight...it can be done!

1.  Weigh yourself twice a week:  That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.

2.   Start your day with a bang:  Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise.

Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.

3.  Be picky, picky, picky:  Peruse the buffet before you load your plate to avoid foods you don't really want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger.

"If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."

 

4.  Just say no-everywhere:  Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says.

Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

 

5.  Avoid banking calories:  Cutting back all day so you can indulge at an event that night only sets you up for a pig-out.

Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet.

Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

 

6.  Concentrate your workouts:  So what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.

 

7.  Don't swear off desserts:  But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.

 

8.  Avoid morning after food:  Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City.

Repeat after us: Out of sight, out of mind...

 

9.  Drum up some willpower:  Under the spell of that peppermint bark you co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart.

Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.

 

10.  Cut back on diet soda:  In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.

 

11.  Eat your H2O:  Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.

 

12.  Brew up a pot of peppermint tea:  Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.

 

13.  Chew slowly:  We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline.

Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.

 

14.  Get plenty of potassium:  The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe.

Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.

 

15.  Keep calm and kick cravings:  Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain.

Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.

 

Source: Health.com

Sesame Shrimp and Apple Salad

Here is another quick and easy recipe to use those delicious apples that are in season right now!

Sesame Shrimp and Apple Salad
Prep time: 20 minutes
Total time: 25 minutes
2 servings

8 uncooked shrimp
wooden skewers
1/4 tsp salt
freshly ground black pepper
2 tsp cider vinegar
1 tsp olive oil
1 tsp honey
1/2 tsp toasted sesame oil
1/2 tsp reduced sodium soy sauce
3 cups lettuce leaves
1 Granny Smith apple cut into matchsticks
1/2 cup red bell pepper cut into matchsticks

Heat oven to 400.  Line cookie sheet with parchment paper or foil.

Thread shrimp onto skewers, 2-4 per skewer.  Spray shrimp evenly with cooking spray.  Sprinkle with salt and pepper.  Bake 5-8 minutes until shrimp are pink.

Meanwhile, in small bowl, beat vinegar, olive oil, honey, sesame oil and soy sauce with whisk until well blended.

In large bowl toss apple and bell pepper with dressing.  Divide evenly between 2 plates.  Top each with shrimp.

Each serving: 150 calories, 5 g fat

Source: Live Better America

5 Advantages of Drinking Water In The Morning

5. Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients.

4.  Increases the production of new blood and muscle cells.

3.  Helps with weight loss.  Drinking at least 16 ounces of chilled water can boost your metabolism by 24% in the morning.

2.  Glowing skin. Water helps to purge toxins from the blood which helps keep your skin glowing and clear.

1.  Balances your lymph system.  These glands help you perform your daily functions, balance your body fluids and fight infection. 

Sounds like a lot of really good reasons to drink that water as soon as you wake up in the morning!  I don't know about you but I am always SO thirsty when I wake up I seem to guzzle water.  Give it a try, I bet you will start to notice a difference!

Healthified Lasagna

It is fall and that means its time for comfort food!  Everything hearty, meaty, cheesey and warm is exactly what I am craving with this cooler weather.  The only problem is those things are so bad for you and loaded with fat and calories.  Give this lasagna a try, I think you will find it delicious and not even notice all the unhealthy things that aren't in there!

Healthified Lasagna
Prep time:  30 minutes
Total time:  2 hours 30 minutes
12 Servings

9 uncooked lasagna noodles
1 lb extra-lean (at least 90%) ground beef
2 cloves garlic, finely chopped
1 jar (25.5 oz) Muir Glen® organic Italian herb pasta sauce
1/8 teaspoon ground red pepper (cayenne)
1 1/2 teaspoons dried basil leaves
1 egg
1 container (15 oz) reduced-fat ricotta cheese
2 cups shredded reduced-fat mozzarella cheese (8 oz)
1/3 cup shredded Parmesan cheese

Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cook and drain noodles as directed on package. Place in cold water.

Meanwhile, in 12-inch skillet, cook beef and garlic over medium-high heat 5 to 7 minutes, stirring frequently, until beef is thoroughly cooked; drain. Stir in pasta sauce, ground red pepper and 1 teaspoon of the basil. Heat to boiling, stirring occasionally. Remove from heat.

Heat oven to 350°F. In medium bowl, beat egg slightly. Stir in ricotta cheese and remaining 1/2 teaspoon basil until blended. Drain noodles. Spread about 1/2 cup sauce mixture over bottom of baking dish. Top with 3 noodles, 1 1/2 cups of the sauce mixture, half of the ricotta mixture and 3/4 cup of the mozzarella cheese. Repeat layers once. Top with remaining noodles, sauce and mozzarella cheese; sprinkle with Parmesan cheese. Spray 15-inch piece of foil with cooking spray. Cover lasagna with foil.

Bake 45 minutes. Uncover; bake 10 to 15 minutes longer or until bubbly. Let stand 10 minutes before serving.

38% fewer calories • 52% less fat • 55% less sat fat than the original recipe.

1 Serving:  240 Calories and 9g fat

Source: Live Better America    

Easy Pumpkin Cookies...Healthy Too!!

The moment October hits all I seem to want to do is bake with pumpkin!  Everything from cookies, cakes, quick breads, I love it all.  Most of these things are loaded with lots of fat and sugar.  This recipe can be used as cookies, baked in muffin tins, made into a cake, it is super versatile, super easy and delicious!

Pumpkin Cookies

1 box spice cake mix
1 (15 oz) can pumpkin (not pumpkin pie filling)

Heat oven to 350 degrees.  Mix these two items together just until they are combined and then either scoop them out onto a cookie sheet and bake for 8-10 minutes.  Scoop into a muffin tin and bake for 12-15 minutes.  Or put into a 9X13 pan and bake for about 20 minutes.  You can even make them extra tasty by adding in some chocolate chips!

50 Ways to Burn 100 Calories: Part 3

Yard Work:

Mowing the lawn: 20 minutes
Painting house: 18 minutes
Raking leaves: 23 minutes
Shoveling snow: 15 minutes
Washing the car: 20 minutes
Weeding the garden: 18 minutes

Everyday Activities:

Carrying an infant: 24 minutes
Cleaning, moderate effort: 26 minutes
Cooking: 34 minutes
Doing dishes: 40 minutes

Thai Chicken with Basil

I absolutely love Thai food!  It is one of my favorite ethnic cuisines, but unfortunately its really not that healthy for you.  Every once in a while it is ok but it is not something that I can consistently be eating.  This recipe gives me those same great Thai flavors but only has 210 calories and 8 g of fat per serving.  If you love Thai food definitely try out this healthified version and if you are a little wary of Thai food this would be a good one to start out with!

Thai Chicken with Basil
Prep Time: 20 minutes
Total Time: 20 minutes
4 Servings

4 boneless skinless chicken breasts (about 1 1/4 pound)
1 T canola or soybean oil
3 cloves garlic, finely chopped
2 red or green jalapeno chiles, seeded and finely chopped
1 T fish sauce or reduced sodium soy sauce
1 tsp sugar
1/4 cup chopped fresh basil leaves
1 T chopped fresh mint leaves
1 T chopped unsalted, roasted, peanuts

Cut each chicken breast into 4 pieces.

Spray skilled with cooking spray.  Add oil; heat over medium high heat.  Cook chicken, garlic and chiles in oil, 8-10 minutes until chicken is no longer pink in center.  Stir in fish sauce and sugar.  Sprinkle with basil, mint and peanuts. 

Source: Live Better America

50 Ways to Burn 100 Calories: Part 2

Sports and Leisure Activities:

Basketball, shooting hoops: 20 minutes
Bowling: 30 minutes
Dancing around the living room: 20 minutes
Darts: 35 minutes
Golfing, carrying clubs: 15 minutes
Ice skating, moderate: 18 minutes
Kickball: 13 minutes
Mini golf or driving range: 30 minutes
Playing catch with a football: 35 minutes
Playing Frisbee: 30 minutes
Playing soccer, casual: 13 minutes
Skiing, downhill: 10 minutes
Softball or baseball: 18 minutes
Tennis (doubles): 21 minutes
Tennis (singles): 15 minutes
Treading water, moderate effort: 23 minutes
Volleyball, recreational: 26 minutes
Water Skiing: 15 minutes

So much more than Guac: 5 Surprising Uses for Avocados

Guacamole is delish, but there are so many more uses for avocados than just dip.  While they are higher in calories than other fruits, they are a healthy source of folate, fiber, vitamin E and potassium, and rich in unsaturated fats.  Try some of these surprising uses, you just might be surprised!

1. Grilled avocado boats. These are sure to surprise your dinner guests. Slice the avocado in half, removing the pit. Stick them on the grill, face down, and cook until they start to melt and get grill marks. Fill the “boats” with a black bean-tomato-corn salsa or shrimp salad.
2. “Creamy” green pasta. Add smashed avocado mixed with a little pasta water for a delicious “cream” sauce for noodles. The avocado lends an amazing texture and a cool green color to the pasta.
3. Fat replacer. Using avocado to replace butter decreases saturated fat and increases nutrients in baked goods. Avocado makes baked goods soft, creamy and less crumbly (it’s also a fantastic standby in vegan and vegetarian baking).
4. Smoothies. Avocados enhance the color and texture of green smoothies. Blend avocado with yellow-colored fruits (like mango, bananas and pineapple) and some leafy greens for an electric-green smoothie filled with flavor and nutrition.
5. Face mask.Wondering how to use those overripe avocados? Smash it up and smear in it on your face. The essential oils can help rehydrate the skin, giving you a smooth finish and refreshed look!

Source: Live Better America

50 Ways to Burn 100 Calories: Part 1

Every single thing that you do burns calories-breathing, sleeping, standing, and all of the activities and other active pursuits you enjoy.  But what does it take to burn 100 calories?  You might be surprised by how little-or how much- activity you have to do to achieve that goal of the daily calories you want to be burning!  To put it all in perspective read through these 50 ways to burn 100 calories.  From standard exercises at the gym, to everyday chores around the house, you just might be surprised.  Keep in mind that not all movements are created equal.  To classify as a cardio exercise you must be working between your target heart rate and maximum heart rate.  Even though periods of less intense activity don't classify as part of your "workout", they still provide health benefits and burn extra calories.  And all are much better than just sitting around!!

(Values are approximate and are based on a 150 pound person.)

Workouts:

Biking: 23 minutes of casual biking
Cardio dance class: 15 minutes
Elliptical: 8 minutes
Jumping rope: 9 minutes at a moderate intensity
Lifting weights, vigorously: 15 minutes
Pilates: 24 minutes
Rowing machine: 13 minutes
Running stairs: 6 minutes
Running: 9 minutes of running at a 6 mph pace
Swimming: 15 minutes of moderate intensity
Walking stairs: 11 minutes
Walking: 20 minutes of walking at a 3 mph pace
Water aerobics: 23 minutes
Yoga: 20 minutes
Zumba: 11 minutes

12 Ways to Cut Calories Without Eating Less

The fact is that to lose weight you have to cut calories.  There is just no way around it.  But eating less is a superfine way to feel dissatisfied after every meal.  Instead of shrinking your portions, bulk up your meal with foods that will fill you up without weighing you down like fruits, vegetables and low-fat dairy.  These healthy eats pack fewer calories per bite than higher fat items like nuts, dark chocolate, butter and bacon.  Try out these tips to add volume and subtract calories from your meals.

1. Add Veggies to...Everything: Filling up on water and fiber is the key.  So load your meals with vegetables so there is less room for higher calorie meat and grains.  At lunch stuff a lettuce wrap with tomato, grated carrots, sprouts, bell peppers and sliced cucumbers.  At dinner you can still enjoy carb heavy favorites like casseroles, pasta dishes and rice stir-fries by bulking them up with more veggies.

2. Fill Up on Fruit:  Select fruits that contain the most water and leave plenty of room for them on your plate.  Opt for watermelon, cantaloupe, strawberries, peaches, raspberries, oranges, apples and blueberries over higher calorie plantains and bananas.  A cup of sliced banana contains 133 calories but you have to eat more than 2 cups of strawberries or peaches to take in the same number of calories.

3. Start with Soup or Salad: Starting your meal with a broth based soup or salad with light dressing can help you eat less over the course of the meal, according to researchers at Penn State.  "It fills you up with fluid, or veggies, without giving you a ton of calories and makes you feel more satisfied," says Andrea Giancoli, RD, spokesperson for the Academy of Nutrition and Dietetics.  Its also visually pleasing: "A big, piping hot bowl of broth-based soup can be very satisfying compared to having half of a hamburger because you're going to get a lot more soup."

4. Eat Flaked or Puffed Cereal:  Ready to eat cereal can help you slim down when you stick to a single serving and use it to replace a higher-calorie meal.  To stretch out that serving choose your brand wisely, you can get a lot more flaked or puffy cereal when compared to dense granola.  Choose a high fiber, whole grain variety.

5. Opt For Egg Whites:  Science suggests that eating eggs can help keep your weight in check. Studies show that eating two eggs in the morning can cut your calorie consumption throughout the day.  Cut calories and cholesterol by using egg whites or egg substitute in place of whole eggs.  While a large egg will set you back about 80 calories, 2 eggs whites only have about 34 calories. 

6. Switch to Low Fat Dairy: When you make the switch from whole milk to low-fat milk you can drink almost twice the amount for the same number of calories.  The same thing applies to other dairy products too. 

7. Look for Leaner Sources of Protein: Shrimp, tilapia, light tuna in water and roasted turkey breast are packed with protein, but not fat and calories.  When you pick fish you can eat almost three times as much food as when you select something like sausage. 

8. Select Less Dense Desserts:  A half-cup of frozen yogurt contains about 110 calories, while a half-cup of premium ice cream contains about 290.  Or pick fruit like melon or grilled pineapple, over cake and cookies, to fill up on water and fiber.  While a single Double Stuff Oreo sets you back about 70 calories, you could eat 1.5 cups of watermelon or three-quarters cup pineapple for the same number of calories.

9.  Buy It Whipped: Whipped cream cheese and butter come with added air and contain fewer calories than regular spreads.  Just don't think that buying the lighter gives you license to eat more. 

10. Pick a Puffy Snack: If you want a salty snack that you can eat more than one handful of, opt for popcorn.  "That way you get to indulge in the whole bag," says Giancoli.  She recommends popping kernels on the stove with a small amount of oil or buying 94 percent fat free 100 calorie bags.  Just be careful or ready made varieties.  Some counterbalance popcorn's benefits by adding lots of calories with butter.

11. Go Raw:  You don't get much food for your calories when you munch on traditional snacks like crackers, cookies and cereal bars.  They contain very little water.  For a voluminous, water-dense snack you can dip vegetables rather than chips into salsa.  Or enjoy a bowl of vegetable soup or Greek yogurt with fruit.

12. Dilute Dressings and Dips:  Topping your salad with a creamy dressing can instantly add hundreds of calories to your plate.  But if you can't imagine eating greens without your favorite Caesar dressing, you can cut calories and fat but extending your dressing.  Try mixing your dressing with lemon juice, a mashed avocado, or plain, no-fat Greek yogurt. 

Eat More Veggies!

Remember these tips to increase the veggies in your diet, and to actually enjoy eating them!  Chock full of vitamins, minerals, antioxidants and fiber, no wonder the USDA recommends that half your plate be filled with fruits and vegetables. Make it easy and tasty, with these tricks and recipes.

1.  Eat with the seasons. This usually means you are eating food that is locally grown or even grown in your backyard.  The seasonality of your favorite vegetables makes you appreciate and anticipate when they will be in season so you can devour them before they are gone!

2.  Don't forget frozen vegetables.  Stock your freezer with them, its another great way to make sure you are eating enough.  Studies show that nutrients in frozen vegetables are "locked-in" following the freezing process.  You are also more likely to include vegetables with dinner on a busy night if they are at the ready in your freezer. 

3.  If at first you don't succeed...try, try again.  Getting your kids to eat their veggies can be tricky, but don't get discouraged if they refuse them the first couple of times.  It can take up to 15 times or even a few months to develop a taste for a new vegetable, so keep offering them.  And set a good example by eating them yourself.

4.  Dress them up.  If serving veggies with a little butter, melted cheese or ranch dressing will help your family to eat them then by all means go for it!  Adding a little bit of fat to vegetables helps to unlock their fat-soluble nutrients and a few extra calories is worth the additional nutrient boost you will be getting.

5.  Give them a disguise.  Whether or not you need to trick someone into eating them, it is still a great idea to fortify foods with vegetables whenever possible.  Muffins, pasta sauces and smoothies will still taste amazing even if you sneak in a little pumpkin puree or spinach.  You will be surprised at how much you can get away with!

6.  Take your veggies on the road.    We all find ourselves eating on the run, whether its at work or on the way to soccer practice.  Take along containers of crunch cucumbers, celery, radishes and carrots so you can get a nutritious veggie fix while curbing your hunger. 

Healthified Apple Crisp

I love this time of year, the weather starts to cool down and apples are in season.  And when apples are in season I start craving apple crisp!  This is a dessert that can be loaded with butter and sugar, and while it tastes delicious it really doesn't help when you are trying to eat healthier.  Give this healthified version a try, it has 50% less fat, 33% more fiber and 29% fewer calories than your normal crisp.  If you want a little splurge top it with a dollop of fat-free whipped topping or low-fat vanilla ice cream.  Give this a try, you will love it and you will love the way your house will smell as it bakes!

Healthified Apple Crisp
8 Servings

6 cups sliced unpeeled apples (6 medium)
1/4 cup frozen apple juice concentrate, thawed
1/2 tsp ground cinnamon
3/4 cup old-fashioned or quick-cooking oats
1/4 cup whole wheat flour
1/3 cup brown sugar
1/4 cup butter, softened
1/2 tsp ground cinnamon
1/4 tsp ginger

Heat oven to 375.  Spray an 8-inch square glass baking dish.  In a medium bowl mix apples, apple juice concentrate, and 1/2 tsp cinnamon until well mixed.  Spread into baking dish.  In same medium bowl mix remaining ingredients until crumbly.  Spread over apples.  Bake uncovered 25-35 minutes or until apples are tender and topping is browned.

1 serving: 190 Calories and 6g fat.

Are You a 'One Serving' Package Eater?

The best cartoon I have ever seen was of a man standing at the complaint desk at the Grocery store with an empty Potato Chip bag. He stated to the clerk, "It says there are 16 servings, and there was only ONE!"

I love that, but for some of us, an open bag IS an empty bag. It can happen so quickly. Especially if you are reading, or driving, or bored, watching TV, or whatever other way you mindlessly eat like me!

The best idea I have heard is to portion a new bag of chips, crackers, or whatevers (that you really should not even have in your house!) into one-serving size baggies. Even if you end up eating two of them, at least you are aware you ate TWO!

5 Healthy Zero Calorie Foods

So-called-"zero-calorie" foods, like celery and cucumbers contain fewer calories than the body uses to break them down.
They are especially helpful if they keep you from eating higher calorie foods!

Cucumbers

This yummy treat packs vitamins K and C, potassium, and a compound called silica, which helps to build and maintain connective tissue such as muscle, tendons, ligaments and bone.

Celery

Love to crunch? This is your veggie with only about 6 calories for a medium stalk.
Vitamins A and K, fiber, folate, and potassium are in this treat. It also contains compounds which can relax muscle tissue in artery walls, and increase blood flow,, helping to lower blood pressure.


Apricots
Beta-Carotene is just brimming in this delicious fruit. Apricots can help fight cancer and heart disease as well as protect your eyesight,

Asparagus
One half cup of cooked asparagus will set you back only 20 calories. Lots of vitamins K and A, plus B vitamins such as folic acid. B Vitamins play a role in breaking down sugars and starches, eating asparagus may help regulate blood sugar and fend off type 2 diabetes.

APPLE
Eating your apple with the skin on will help you utilize the metabolism-boosting fiber in it, as well as ursolic acid, a compound that may prevent the pounds from piling on, according to a new study from the University of Iowa.

Hearty Whole Grain Basil Bread

I found a recipe for this bread and it intrigued me.  It is adapted from a Martha Stewart recipe and has all sorts of grains and flours in it.  Who doesn't love a fresh loaf of bread hot from the oven?  I went right to the store and found all of the ingredients in bulk and in the small amounts I needed it turned out to be a very inexpensive loaf of bread.  Give this a try...it is delicious hot from the oven with a little butter on.  Or toasted with some raspberry jam.  Try putting some cheese between two slices for a grilled cheese sandwich.  Its hearty and will not disappoint.

Hearty Whole Grain Bread

Two 1/4 ounce envelopes active dry yeast
2 1/4 cups warm water
2 tsp honey
3 T pure maple syrup
4 T unsalted butter (melted)
3 cups whole wheat pastry flour (I used whole wheat bread flour)
1 cup whole grain all purpose flour (I substituted whole wheat bread flour)
2 cups all purpose flour
4 tsp coarse salt
1 cup fresh chopped basil (large chunks)
1/3 cup millet
1/2 cup rolled oats
1/4 cup flax seeds
1 T chia seeds
1/4 cup sunflower seeds
1/4 cup sesame seeds


Soak millet in 1/2 cup warm water for 20 minutes, set aside.  In separate bowl add 1/2 cup warm water and sprinkle yeast in it.  Add 2 tsp honey and whisk together until combined.  Set aside for 10 minutes until foamy/frothy.

In separate bowl add flours and salt and whisk together.  Once yeast is ready, pour yeast into a mixing bowl fitted with dough hook.  Add melted butter, 1 1/2 cups warm water and 3 T maple syrup.  Mix until combined.  Then add 3 cups of flour mix.  Mix on low speed until smooth.  Then add in millet (plus water in bowl) and the rest of the seeds/oats and basil. 

Mix at low speed until combined.  Then add in remaining flour until dough is combined and somewhat smooth. 

On a floured surface, knead dough for about 5 minutes, or continue kneading in your mixer until a smooth ball forms.

Place dough in greased bowl and cover.  Let rise for an hour or so until it doubles in size.

When dough has risen, punch it down.

Divide dough in half and form in to two loaves, place in bread pans and cover and let rise until they have doubled again in size.  You could also cut it into small chunks of dough and make it in to rolls.

Preheat oven to 400 degrees.  When dough is ready bake for about 40 minutes.  Bread will sound hollow when you tap it and a thermometer inserted in it should be 190 degrees and rising.

This will create the most amazing smell in your house!

Beyond Burgers: Fun Foods You Can Grill

It is Labor Day weekend this weekend and I don't know about you but it has got me craving some good BBQ.  Labor Day for me kind of marks the end of summer and makes me realize I need to get that last BBQ in before the weather starts to get cooler.  Burgers and Brats definitely are not the most healthy things you can BBQ, although they are delicious!  But there are still many healthier options that you can cook over your grill, try one of them out this weekend!

Pizza doesn't have to be cooked in an oven.  Grilling your homemade pizza outside gets you out of the hot kitchen.  If you are feeling ambitious you can make your own whole wheat pizza dough or you can just grab a premade one from the store.  Put on your favorite sauce-tomato, BBQ, pesto, plain olive oil-and top with large amounts of vegetables.  To cut back on calories keep your meat portions small, if you put any on at all, and use small amounts of cheese. Part skim mozzarella is a great option!

Here are some yummy options to try:

• Olive oil, minced garlic, diced chicken, fresh basil and sun-dried tomatoes
• Barbecue sauce, canned chunk chicken, sliced onions and diced pineapple
• Pesto sauce, canned artichokes, mushrooms and low-fat feta cheese
• Tomato sauce, chopped broccoli, sliced zucchini, banana peppers and sliced tomatoes

Once you have your toppings on, place it on the grill and close the lid.  Keep an eye on it and cook until the cheese is melted.

Fresh Fruit from the grill in the summertime is amazing! The heat of the grill caramelizes the natural sugars in the fruit that leaves you with an amazing dessert like dish that is full of fiber and vitamins but without the calories.  Try placing whole bananas or sliced peaches directly on the grill.  Skewer whole strawberries.  Apple, pear and pineapple slices are also great.  Just remember with all fruits that larger is better to help prevent burning.  Pair the fruits with a salad, eat them as is for a sweet side dish, top your protein or indulge in a after dinner treat of frozen yogurt topped with grilled fruit. 

Corn on the cob is usually boiled in a pot of water on the stove top but it can be delicious when put on the grill.  Soak the corn in cold water for 15 minutes and then transfer them to the hot grill with husks intact.  Cook for 3 minutes on one side and then rotate 180 degrees for another 3 minutes.  Then carefully remove the ears and shuck the corn removing husks and silk.  Place the corn on the grill for about 5 minutes rotating frequently.  Your guests will be impressed with the fancy grill marks and the corn and the smoky taste.    The corn will be so sweet and moist you won't need butter or salt!

It's Still So Very Important!

Yet again I hear of people not eating breakfast and wondering why they just keep packing on the pounds, because they are eating less calories. Then they eat a late lunch, only to find themselves starving at dinnertime and overeating.Before bedtime they are hungry and eat again.

The only thing this habit does for you is put on weight!

Do the research, and you will find that it has been researched and studied to death, and has been proven that having breakfast is essential, even critical to weight loss, or weight maintenance.

Your body has not eaten all night. Making it wait longer tells your body to hold on to avoid starvation. It goes in self preservation mode. You need to eat to start your metabolism, so you can burn calories.

Start this one habit, of eating something for breakfast. Preferably some protein, and something healthy. Even if you think you do not like breakfast. Force yourself.

You truly are what you eat...If you don't eat, you may end up fat and grumpy.

Size Really Does Matter

Do you have a lot on your plate?  Does squeezing in time for the gym just seem impossible?  Paring down your portions is the easiest secret to staying slim.

Before you swear off everything except for baby carrots and celery, read this!  The culprit behind weight gain may not be what you eat but how much you eat.  Since the late seventies, we have added 570 calories a day to our diets, and half of them can be attributed to larger portions, according to research at the University of North Carolina.  "Even though today's serving sizes can be more than triple what the USDA recommends, they've become our new normal, and anything smaller can seem puny by comparison," says Lisa R. Young, Ph.D, R.D., a Fitness advisory board member and the author of The Portion Teller Plan. Fortunately, having strong visual aids can go a long way toward helping you shift your mind-set.  Once you know what right-size portions look like, selecting them will become second nature.  And the best part?  You can downsize your plate--and your weight--without giving up the foods you love.

Smoothies:  Even the smallest size at most smoothie shops is often double the amount you should be sipping.  A large can contain 40 ounces and 1,000 plus calories!  Pass up the juice bar and bring your own recovery drink to the gym.  Try Dannon DanActive or Oikos Organic Drinkable Low fat Yogurt.  Or at home, make your own by blending three quarters of a cup of low fat milk with a half cup of frozen fruit and half a banana.  Makes 8 ounces and has 235 less calories.

Pasta:  This is one dish that always seems to be served in gigantic portions.  Researchers at the Center for Science in the Public Interest found that pasta dinners at some popular chain restaurants contained between three and three and a half cups of noodles, or 840 to 1,040 calories with sauce.  Next time you eat out ask if they offer lunch or half-size portions.  If you don't see a smaller serving on the menu ask to be given just one cup of pasta and have the rest boxed up before its brought to the table.  Special requests are standard nowadays and most waiters are happy to accommodate you.

Potato Chips:  "Snack sizes are often twice as big as they were 30 years ago," says Michael Jacobson, Ph.D., the executive director of the Center for Science in the Public Interest.  "And even though the labels on the bags say they serve two or more, many people polish off the entire contents themselves." One of the most popular snacks, potato chips, may contribute more to long-term weight gain than many other foods or drinks.  A study in the New England Journal of Medicine found that every additional serving of chips a person consumes daily, they gain nearly two pounds every four years.  Choose popped as opposed to fried chips to get more food for fewer calories.  IF you prefer the classic version, opt for a one-ounce package or split a bigger bag with a buddy.

Ice Cream: "Eating directly out of the carton means you may well keep going until you hit the cardboard at the bottom," says Brian Wansink, Ph.D., the director of the Food and Brand Lab at Cornell University.  IF you're indulging in premium ice cream, that can be the caloric equivalent of a double cheeseburger, plus a whopping 20 grams of saturated fat--nearly your daily maximum.  Dish out a single serving and use a small bowl and spoon.  A study in the American Journal of Preventive Medicine found that doing so could shrink your helping by about 30 percent.  At the ice cream parlor get a cup or a cone with a single scoop rather than a sundae or milkshake, which can contain roughly 1,400 to 1,700 calories.

Workout In A Rut? Try Something New...

Are you tired of the same old workout but aren't sure what new to try?  Just dance!  Zumba does more than whittle your waist.  Shake your stuff next time your're struggling to meet a challenge at work or resolve a disagreement with a pal.  "Dancing engages multiple parts of the brain," says Diane Duggan, Ph.D., a psychologist and dance therapist at New York University's Steinhardt School. "It can help you see problems in a new way and find solutions when non seem possible."  So whether you go try out the new Zumba class at the gym or you throw on some tunes and dance around your house you will get a good workout and engage your brain!

Crush Your Cravings

Are you struggling with your diet?  Watch your mouth--not just what you put in it but what comes out of it too.  New research to be published in the Journal of Consumer Research shows that 80 percent of women who used the phrase, "I don't eat that" were able to resist foods not on their plan, while only 10 percent who said "I can't eat it" were successful in avoiding temptation, explains Vanessa M. Patrick, Ph. D., lead author of the study.  "What you say can either make you feel like you're in control or make you feel deprived."  And the idea of missing out can get you into trouble, causing you to overeat later, she warns.  So watch your mouth, it really will make a huge difference.

Snooze To Lose

Sleep more and you will eat less.  Sounds pretty simple right?  A new study from the Mayo Clinic in Rochester, MN, shows how close the link between shut-eye and self-control really is.  REsearchers found that shortchanging slumber by as little as 80 minutes leads people to take in an average of 549 more calories the next day.  "Even a small amount of sleep deprivation can have a big impact on your appetite," explains study coauthor Virend Somers, M.D., Ph. D. Because everyone's needs are different, he advises going without an alarm clock for a few days to see how many hours your body craves, then making that your nightly goal.  Sounds easy enough right?  Give it a try and sweet dreams!

Exercise Your Brain

A good workout not only burns fat, strengthen your heart, and keeps diseases like diabetes at bay--it improves your mental health too.  Work up a sweat and you will:

Stay Sharp: A new study in Medicine & Science in Sports & Exercise shows that people who maintain at least a moderat lever of cardiorespiratory fitness cut their risk of dying from dementia in half. 

Think More Clearly:  Thirty minutes of jogging can improve cognitive skills, like comprehension and attention, according to a study in the International Journal of Psychopysiology.

Remember This: Research conducted in Ireland's University of Dublin found that performance on a memory test got significantly better after only 30 minutes of cycling.

Up Your IQ:  Forty minutes of vigorous activity like running, a day for three months raised scores 3.8 points on average in a Georgia Health Sciences University study.

Feel Happier:  Get moving for at least two hours per week and you're 70 to 85 percent less likely to be depressed or anxious, or to burn out, per a  study in the journal Mental Health and Physical Activity.

Source:  Shape Magazine

Quick and Healthy Breakfasts

Don't skip the most important meal of the day just because you don't think you have time.  You can make a quick, delicious and healthy breakfast that will get you on the right foot for the day!

Top Greek yogurt with fresh blueberries or granola.

Make a batch of steel-cut oatmeal at night.  In the morning cover it with fresh fruits or raisins and heat it up. 

Eat a poached egg on a multi grain English muffin with a glass of fresh orange juice and some fresh fruit.

Make an egg-white omelet with basil and chives fresh from your garden, along with peppers, garlic, onion and a little Swiss cheese.

Frosted mini-wheats with berries and low fat milk.

Exercise Lingo--Explained!

Whether your work out to a DVD or a class at the gym, do you ever feel like the instructor is speaking a foreign language?  I know I sure do at times!  Here are a few of the most common ones explained:

Anaerobic Exercise: A high-intensity activity (like sprinting or heavy weight lifting), usually performed for fewer than two minutes.  Your body uses phosphates and glycogen instead of oxygen as fuel.  It ups speed, power, strength, and endurance while blasting calories.

Compound Exercise:  A movement that occurs at several joints, working multiple  muscle groups.  This would be something like squats, which involves bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets:  A technique that involves starting an exercise with the heaviest weight you can lift then decreasing the load with each set.

High-Intensity Interval Training:  Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics:  Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories. 

Superset:  A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups--like biceps curls and triceps kickbacks--or the same body part.

Target Heart Rate:  The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max; for moderate, 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

Are You a Food Multi-tasker??

Do you have to be doing other things while you eat?? Maybe you are working on the computer while you have lunch, or eat your breakfast while driving in to work. Dinner in front of the TV, maybe?
The problem with this behavior is that you are not focusing on the food you eat and it is less likely that you will feel satisfied and will possible overeat because of it.

This is a habit that is harder to break because it seems so innocent. What could it possibly hurt? I am getting things done while I eat after all. (Studies show that productivity at work goes waaay down when you work at your desk!)

First move away from the distraction. Eat at the table or on the patio at this time of year and enjoy the peacefulness. Finding that moment away from the distractions of your world and enjoying a meal can be very uplifting and mind clearing.

Even if you only take 10 or 15 minutes away from your desk, or get up fifteen minutes earlier to eat. It is healthier, and safer if driving! You will realize you did eat, and it tasted great. (especially if you use recipes on this blog!)

Instant Refresh

To make your workout high last longer, drink up.  According to a study in the Journal of Nutrition, becoming mildly dehydrated while exercising caused women to feel fatigued and less able to concentrate after their workout ended.  "Its easy to reach this point, especially if you're active," study coauthor Harris Lieberman, Ph.D., says.  "The problem is that many of us don't drink until we're thirsty, but by then we're already dehydrated." Help keep your mood upbeat by getting about 73 ounces of water a day, the amount recommended by the Institute of Medicine.

Get Summer Ready-Dinner Ideas

Each of these fast, easy and delicious come in about 500 calories.  Give them a try, you won't be sorry.

Potato Nachos: Preheat oven to 400 degrees.  Cut 1 medium potato into 8 wedges, place on a baking sheet, mist with nonstick cooking spray and bake 30 minutes, flipping once.  In a medium skillet over medium heat, saute 3 1/2 ounces lean ground turkey, 3 tablespoons water and 1 tablespoon taco seasoning for 8 minutes.  Top potatoes with cooked turkey, 1/4 cup shredded cheddar, 2 cup shredded romaine lettuce, 1/2 cup diced tomato, 1/4 cup low-fat plain Greek yogurt and 1 thinly sliced scallion.

Guacamole Burger: Preheat the broiler.  Mix 4 ounces lean ground beef with 1/2 teaspoon chili powder and 2 tablespoons chopped cilantro; form into a patty and broil 4 minutes a side.  Place patty on bottom half of whole-wheat hamburger bun and top with 1/4 cup guacamole, 1 tomato slice and top half of bun. Serve with 1 cup cubed watermelon.

Tortilla-Crusted Salmon with Santa Fe Rice:  Preheat oven to 350 degrees. Crush 4 tortilla strips in a ziploc bag.  Beat 1 egg.  Dip one 4-ounce salmon fillet in egg and coat with crushed tortilla strips.  Place on a baking sheet lined with parchment paper and bake 15 minutes.  Meanwhile, heat 1 teaspoon olive oil in a medium skilled over medium heat.  Saute 1 minced garlic clove, 2 tablespoons canned chopped green chiles, 2 cups diced bell pepper and 1/2 cup cooked brown rice for 5 minutes; stir in 1 tablespoon each topped cilantro and lime juice.  Serve with salmon.

Get Summer Ready-Lunch Ideas

Here are some lunch ideas that come in at about 400 calories each.

Baja Style Chicken Bowl: Heat 1 teaspoon olive oil in a medium skillet over medium heat.  Saute 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen  corn, 1/4 cup black beans and 2 ounces diced cooked chicken about 5 minutes; season with salt and pepper to taste.  Spoon chicken mixture over 1/2 cup cooked brown rice and top with 1/4 cup salsa and 2 tablespoons Monterey Jack cheese.

Chicken, Spinach and Artichoke Panino:  Top 1 slice whole-grain bread with 1/2 cup baby spinach, 1/4 cup quartered artichoke hearts, 2 1/2 ounces sliced chicken breast, 1 slice provolone and a second slice whole-grain bread.  Heat a grill pan over high heat and coat with nonstick cooking spray.  Grill sandwich 3 to 4 minutes a side, pressing down with a spatula once on each side.

Get Summer Ready

Its warming up outside and that means you will probably be breaking out your swimsuits before too long. Along with working out make sure you are eating healthy.  This doesn't mean you have to eat teeny tiny portions.  It is possible to eat really satisfying food that is also slimming for your meals and snacks. 

Here are some ideas for breakfast that are about 300 calories each.

Chocolate-Cherry Smoothie:  Blend 1 cup low-fat milk with 1/2 cup unsweetened tart cherries and 1 tablespoon unsweetened cocoa powder.  Serve with 1 slice toasted whole-grain bread spread with 2 teaspoons peanut butter.

Bacon and Egg Sandwich:  Beat 1 egg with dried oregano and black pepper to taste.  Pour into a microwave-safe bowl coating with nonstick cooking spray and microwave on high 1 minute.  Top with 2 slices cooked Canadian bacon and microwave 20 seconds more.  Top half of a toasted English muffin with egg, bacon, 2 tomato slices and remaining half.

Apple-Walnut Pancakes with Brown Sugar Yogurt:  Mix 1/4 cup whole-grain pancake mix with water according to package directions.  Stir in 1 tablespoon chopped walnuts.  Heat a medium skillet over medium heat.  Pour batter into skillet to make two 5-inch pancakes; cook 2 minutes a side.  Meanwhile, combine 1/2 cup low-fat plain Greek yogurt with 2 teaspoons brown sugar.  Top pancakes with yogurt mixture and 1/2 cup chopped apple.

Asian Pear and Pecan Waldorf Salad

If you are like me you love salads, but get tired of the same old boring one all of the time.  Try this fresh, healthier version of a Waldorf salad to mix up your salad routine.

Asian Pear and Pecan Waldorf Salad
Makes 4 servings
Prep time: 20 minutes
Cook time: None

1/2 cup reduced fat mayonnaise
3 T nonfat plain Greek yogurt
3 T freshly squeezed lemon juice
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp black pepper
2 T chopped fresh chives
1 large Asian pear, cored and cubed
2 cups chopped Romaine lettuce
5 celery stalks, chopped
1 cup seedless red grapes, halved
1 cup lightly toasted pecan halves

In a large bowl, whisk together mayonnaise, yogurt, lemon juice, mustard, salt, pepper and chives.  Add pear, lettuce, celery, grapes and pecans to bowl and toss to coat. 

Nutrition facts per serving: 301 calories, 5 g protein, 20 g carbs, 2.5 g fat, 6 g fiber

Foods That Speed Up Your Metabolism

Here are some additional foods to add in to your diet to help speed up that metabolism.  Pick a new food off the list that you haven't tried before to add in or just pick one new food a week to add in to your diet. 

Green Tea
Coffee
Turkey
Jalapenos
Soymilk
Cinnamon
Oranges
Pears
Chillies
Potatoes
Soup-broth based
Cocoa
Blueberries
Flax
Sweet Potato
Avocado
Egg Whites
Ginger
Brussel Sprouts
Olive Oil
Fish
Cottage Cheese

Metabolism Boosting Foods

Eating some of these foods throughout the day will help keep your metabolism reved up!  See how many of these you can add into your diet everyday...you may already be eating a lot of them. And there may be some that surprise you!

Almonds
Apples
Asparagus
Beans
Berries
Broccoli
Cabbage
Carrots
Celery
Cucumber
Curry
Eggs
Garlic
Grapefruit
Lemons
Limes
Oats
Oranges
Peanut Butter
Spicy Peppers
Spinach
Tomatoes
Yogurt

A great way to get a lot of these foods into your diet is in a smoothie or green drink.  Make one up for breakfast and your day and your metabolism are off to a great start.  Put yogurt, spinach, berries, almond milk and oats in a blender and blend until smooth.  You can add some ice in before you blend it up to make it a little icy.  It tastes delicious and is very good for you!

Metabolism-The Basics

What is metabolism?  It is the rate at which you burn the calories you consume. 

• Any movement you make speeds up metabolism, including fidgeting. 
• Every increase in body temperature increases your metabolism by 14%.
• Eating protein seems to do the same thing.
• When you sleep, your metabolic rate decreases by 10%.
• When you fast for more than 12 hours your metabolic rate decreases by 40%.
• Some of your metabolism is genetic.
• Adequate sleep helps regulate your metabolism.
• You can control your metabolic rate by exercising, eating steadily throughout the day and staying hydrated.

Is This Habit Making You Fat?

Studies show that whenever you eat with other people, you lose track of how much you're eating. You are likely to eat about 35% more than you would with just one other person. When you eat with four you eat about 75% more, and with seven or more you eat about 96% more than if you were eating alone.

Over a years time you can count on that adding up to about 20 pounds of weight gain a year.

Try these two ideas:

Don't give up your social life to fix this. Just be mindful and don't be the fastest eater at the table. Pace yourself with the slowest eater, and try to be the last person to start eating.

Plan other things to do with friends and family besides just eat. If your plans do involve eating, be sure to include a physical activity such as a walk afterward.

Low Cal High Flavor Protein Side Dish

Protein is essential to weight-loss, and Quinoa is a very easy way to add more into your diet.

When cooked plain according to package directions, I love it cooked and sprinkled on any salad, in soups, and just plain with rice vinegar on. I have also added it onto my bowl of granola in the morning, with my yogurt and fruit too! 

To add more flavor to the quinoa, try toasting it a few minutes in the oven as you would sesame seeds, then cook as per the package instructions, which are just like cooking rice.

 

Cilantro Lime Quinoa

Yield: Serves 4

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

This easy and 

         Cilantro Lime Quinoa goes great with any Mexican meal.

Ingredients:

2 cups vegetable broth
1 cup quinoa, rinsed and drained
1 clove garlic, minced
2 tablespoons fresh lime juice
1/3 cup chopped cilantro
1/4 teaspoon granulated sugar
Salt and pepper, to taste

Directions:

1. In a large pot, bring the 2 cups of vegetable broth to a boil. Stir in quinoa and cook until broth is evaporated and quinoa is tender, about 20 minutes. Pour quinoa into a medium bowl and fluff with a fork.
2. Stir in garlic, lime juice, cilantro, and sugar. Season with salt and pepper, to taste. Serve warm.

Serve with a grilled chicken breast for a complete meal.

---

Are You a Low Fat Label Lover?

An incredible fact since the cut down on fat craziness began, (can you believe it has been about 30 years??!!), is that obesity has almost doubled in America.


Many factors are at play in this health crisis, but what many people don't realize is that "fat-free" doesn't mean low in calories. Many times to make up for the lack in flavor, manufacturers tend to add more sugar, flour, and thickeners to fat-free products, which boosts that calorie content. T The fats in these foods are replaced with lo-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.

Another issue with eating low fat label foods is that they are sometimes seen as "green light" foods that are not much lower in calories than their regular versions.

Best to eat small amounts of healthier foods, than choose the low fat version of "iffy" foods, which we nearly always overeat on.

Think Before You Eat!

Plan your meals with emphasis on what you will be doing in the next 3 hrs before each meal. You should be eating 5 small meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. The plan is to consume the most calories when the demand is the highest.    Kristie W., CFT, Certified Fitness Trainer

Key Weight-Loss Nutrients

Having an understanding of the nutrients associated with weight management  and weight loss will help you be even more successful while taking our Weight Management products, TG MAX ULTRA and TG-2000 ADVANCE, and META 21.

Fiber, whole grains, and protein can increase your weight loss. Fiber and whole grains will help with your digestion, which is a key factor in reducing weight. The longer food stays in your body, the better the chance of it turning to fat and migrating to your hips and belly.

Protein is most frequently associated with weight management as its primary nutrient quality. It breaks down slowly and provides a greater feeling of satiety.

Yogurt Cupcake Bites

Strawberries are coming in season and I just can't seem to get enough of them.  I wanted to do a dessert with them but wanted something a little healthier.  These little cupcakes require no baking and only take a few minutes to put together.  The hardest part is waiting for them to chill and set up!  Give them a try, it will satisfy that sweet tooth and not undo all of your hard work of eating right.

Yogurt Cupcake Bites

Prep time: 10 minutes
Total time: 1 hour 10 minutes
Servings: 4

1 container (6oz) light fat free strawberry yogurt
1/2 cup thawed reduced fat whipped topping
4 strawberries, cut in half

Place mini paper baking cup in each of 8 mini muffin cups.  Spoon slightly less than 2 T yogurt in each cup.  Top each with a small dollop of whipped topping.  Cover with foil or plastic wrap.  Freeze at least one hour.  Top with strawberry half before serving. 

1 serving (2 bites): 50 calories;  1 1/2 g fat

Quinoa-Almond Salad

Adding toasted nuts to grains such as quinoa really brings out the flavor. Quinoa is higher in unsaturated (good) fats and protein and lower in carbohydrates than most grains so there are many reasons to include it in a healthy diet.



Quinoa-Almond Salad

Prep time: 20 min
Total time: 35 min
Servings: 6

1 cup uncooked quinoa, rinsed
2 cups water
1/2 tsp salt
1/2 cup coarsely shredded carrot
1/4 sliced almonds, toasted
1/4 cup dried cherries or cranberries

Balsamic Vinaigrette:
2 T chopped parsley
1 1/2 T canola or soybean oil
2 T balsamic vinegar
1/2 tsp salt
dash of pepper

Heat quinoa, water and salt to boiling in 2 quart sauce pan, stirring once or twice, reduce heat to low.  Cover and simmer 12 to 15 minutes until tender.

Remove saucepan from heat, let stand 5 minutes.  Fluff quinoa with fork, let cool 15 minutes.  Meanwhile, make balsamic vinaigrette.

Mix vinaigrette, quinoa and other ingredients in large bowl.  Serve warm or cover and refrigerate about 4 hours until chilled. 

1 Serving:  190 calories; 7g fat

Source:  eatbetteramerica

Oatmeal Banana Breakfast Cookies

Great for a quick grab and go breakfast! Not to mention Delicious!

1 1/2 cups regular rolled oats
1 cup coconut flakes
1 teaspoon cinnamon
1/2 teaspoon allspice
1/4 cup of almond meal
1/2 cup mixed nuts, finely chopped
1 cup dried fruit (I used 1/2 chopped dried dates, and 1/2 raisins)

3 ripe bananas, mashed
1/4 cup canola oil
1 teaspoon vanilla extract

Preheat oven to 350. Line baking sheet with parchment paper or grease lightly.

In a large bowl, combine rolled oats, almond meal, mixed nuts and coconut flakes. Stir in allspice and cinnamon. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit do not stick together in big batches.

In another bowl, combine canola oil, mashed banana and vanilla extract. Pour wet ingredients over dry ingredients and stir until well combined.

Use a large cookie scoop or spoon and drop onto GREASED cookie sheet, gently shaping them into circles with a flat top, approx. 1/2 inch thick. Bake for about 20 minutes or until edges are golden brown.Don't let get too brown on top, so put a little higher in the oven.

Nutritional Tips For A Leaner You

Aggressive Dieting Leads Nowhere:  If you cut calories too drastically, the body tries to hoard energy by slowing down its metabolism, the calorie burning mechanism in the body.  Moderate cuts in calories, such as decreasing daily caloric intake by 200-400 per day (or 1400-2800 per week) allows the body to tap into fat reserves without throwing the metabolism into a tailspin.

The Role Of Protein:  Of the three sources of energy (carbs, protein and dietary fat), protein has the least impact on fat storage.  Overeating calories from carbs and dietary fat will lead to their accumulation as body fat.  That's not to say you can, or should, gorge on protein.  It means you should add more protein from chicken, turkey or fish instead of snacking on additional carbs or fat to satiate hunger.

"Step-Up" Dieting Preserves Muscle & Promotes Fat Loss:  Although  reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle.  Low glycogen can trigger the burning of metabolically active muscle tissue. Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and my even increase the metabolism.

Healtified Mexican Bean Salad

Mexican Bean Salad

Salad:
2 cans black beans, drained, rinsed
1 can dark red kidney beans, drained, rinsed
1 can whole kernel corn
1 1/2 cups grape tomatoes, cut in half
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1/2 cup sliced green onions
1/4 cup chopped fresh cilantro

Dressing:
3 T white wine vinegar or cider vinegar
3 T canola oil
1 T chili powder
1/2 tsp salt
1/4 tsp pepper

In large bowl, mix salad ingredients.  In small bowl, mix dressing ingredients with wire whisk until blended.

Pour dressing over salad; toss to mix.  Cover and refrigerate at least 4 hours to blend flavors.

Nutritional Tips for a Leaner You

There are a lot of small and simple things that you can do to help create a leaner you.  We will look at some of those over the next couple of weeks.  Don't feel like you have to incorporate all of them into your life at once.  You will feel overwhelmed and won't stick with it.  Start out slow and try adding one or two and as you master those start adding in more. You will love the way you start to feel!

Calories Are The Tipping Point:  There are numerous tricks you can implement to help burn body fat.  The key principle above all others is to create a calorie, or energy, deficit to stimulate the body to burn body fat as fuel.  That means eating less, whether it be fewer calories from dietary fat, carbs or a combo of the two.

Calorie Deficits: Weekly Approach:  Conventional wisdom states that you have to eat fewer calories to shed fat.  Not true.  On average, you have to eat fewer calories over a seven-day period to drop body fat.  You can fudge a bit by eating fewer calories than normal for a couple of days, followed by a couple of very strict days and then a few days where you eat roughly what you did before starting the diet.

Protein Needs Rise During Dieting:  When excess calories from dietary fat and carbs are removed from a diet, the body burns small amounts of amino acids from protein, or worse, muscle mass when calories decline.  The extra protein protects muscle loss, because it can be burned in lieu of muscle tissue.

Healthified Spinach Dip with Artichokes

Spinach Dip with Artichokes

4 cups lightly packed fresh baby spinach leaves (4 oz)
1 package (8 oz) 1/3-less-fat cream cheese, softened
1/4 cup reduced-fat mayonnaise
4 T shredded Parmesan cheese
1/4 cup fat-free (skim) milk
2 cloves garlic, finely chopped
1 tsp dried basil leaves
1 can (14 oz) artichoke hearts, drained, chopped

Heat oven to 350.  Spray 1-quart shallow glass baking dish or 9-inch glass pie plate with cooking spray. 

Place spinach in 2-quart microwavable casserole dish; add 1/4 cup water.  Cover; microwave on high 2 minutes.  Drain well, pressing spinach with paper towel to remove excess liquid.  Chop spinach.

In large bowl, beat cream cheese with spoon until smooth.  Beat in mayonnaise, 3 T of the Parmesan cheese, the milk, garlic and basil until well blended.  Stir in spinach and artichokes.  Spread evenly in baking dish.  Sprinkle with remaining cheese.

Bake 20 to 25 minutes or until thoroughly heated.  Serve with baguette slices or raw vegetables.

Healthified Triple Chocolate Pie

Triple Chocolate Pie

1 package (1.4 oz) fat-free, sugar-free instant chocolate pudding mix
1 3/4 cups fat-free milk
1 tsp vanilla
1/2 of a package (8 oz) of fat-free cream cheese, softened
1/2 of a container (8 oz) frozen light whipped dessert topping, thawed
1 (6 oz) chocolate-flavor crumb pie shell
1 cup fresh or frozen raspberries
1 T grated semisweet chocolate

In a medium bowl, prepare pudding mix according to package directions using the 1 3/4 cups milk.  Stir in vanilla; set aside. 

Place cream cheese in a large microwave safe bowl.  Microwave, uncovered, for 15 seconds; stir then microwave for 15 seconds more.  Beat cream cheese with an electric mixer for 15 seconds.  Add half the pudding mixture; beat till smooth.  Add the remaining pudding mixture; beat until smooth.  Fold in half of the whipped topping.  Spread mixture in pie shell.  Chill 4 to 24 hours or until set. 

Top individual servings with the remaining whipped topping, raspberries and grated chocolate.

Healthified Creamy Chicken Enchiladas

I love Mexican food, it has got to be one of my favorite types of food to eat.  And creamy enchiladas are right up there at the top.  But lets be honest, they are loaded with sour cream and cheese and are not even remotely healthy.  This recipe proves that you can cut way back on the fat and calories and still have a delicious meal.  Give them a try!

Creamy Chicken Enchiladas

1 T olive oil
1/2 cup chopped onion
2 tsp chopped garlic
2 cups chicken broth
3 T flour
1/2 tsp ground coriander or cumin
1/8 tsp pepper
1/2 cup reduced fat sour cream
2 cups shredded chicken breast
1 cup corn
1 cup shredded reduced fat Mexican cheese blend
1 can (4.5 oz) chopped green chiles
1/4 cup chopped fresh cilantro
8 corn or flour tortillas
1 medium tomato chopped
4 medium green onions sliced
salsa, if desired

Heat oven to 350.  Spray 9X13 glass baking dish.  In a skillet, heat oil over medium heat.  Add onion and garlic; cook 3-4 minutes, stirring occasionally until onion is tender.  In medium bowl, stir broth, flour, coriander and pepper with wire whisk until blended.  Slowly add to hot mixture in skillet, stirring occasionally.  Cook and stir 5-6 minutes, until mixture boils and thickens slightly.  Remove from heat.  Stir in sour cream until well blended.
In another medium bowl, mix chicken, corn, 1/2 cup of the cheese, chiles, cilantro and 1/2 cup of the sauce.  Place 2 tortillas at a time on microwavable plate; cover with paper towel.  Microwave on high 10 to 15 seconds or until softened.  Spoon about 1/3 cup of chicken mixture down center of each warm tortilla.  Roll up tortillas; arrange, seam sides down, in baking dish.  Top enchiladas with remaining sauce.  Cover with foil.
Bake 30 to 35 minutes or until sauce is bubbly.  Remove from oven.  Uncover; sprinkle with remaining 1/2 cup cheese.  Let stand 5 minutes before serving.  Just before serving top with tomato and green onions.  Serve with salsa.

Healthified Broccoli Three Cheese Bake

You may think you don't like broccoli but after trying this recipe you will be a fan!  Warm and cheesy and delicious, you have got to try it out.

Broccoli Three Cheese Bake

2 bags (24 oz each) Green Giant frozen broccoli & three cheese sauce
1 package (3 oz) fat-free cream cheese, cut into cubes
1/4 cup chopped red bell pepper
1/2 tsp red pepper sauce
1/3 cup French-fried onions

Heat oven to 350.  In large pan mix broccoli, cream cheese, bell pepper and red pepper sauce.  Cover; cook over medium-low heat about 20 minutes, stirring once halfway through cooking, until sauce chips are melted.  Transfer to ungreased 2 to 3 quart casserole dish.  Bake uncovered 20 to 25 minutes or until vegetables are tender.  Sprinkle onions around outer edge of casserole; bake 5 minutes longer.